8 More Things That Will Improve Your Immunity. Immunity, Part Two.
Last time we discussed the vitamins and minerals that help improve immunity. Now, let’s delve into some of the other food, herb, botanical and other sources that will help us stay active, healthy and energetic this cold, flu and (ugh), Covid season.
So on to our immune helpers, Part Two:
Food First
Eat the Rainbow
What we eat has a direct impact on how our bodies function, you know that. So if we put nutrient-poor foods into our bodies, they won’t work as well, AND we will need to take lots of vitamins, minerals and other substances to keep ourselves healthy. Even medicine. So let’s not go there if we don’t have to.
Eat the rainbow. That means highly colored foods such as kale, spinach, multi-colored peppers (which, remember, contain more vitamin C than an orange), carrots, squash. The list goes on.
Blueberries are a powerhouse of nutrients. They contain a type of flavonoid called anthocyanin, which has antioxidant properties which aid the immune system. So keep eating them. And before you ask, frozen is simply fine. No need to spend $$$ on a fresh fruit that is out of season.
Garlic
The research demonstrating the positive effects of garlic on the body is overwhelming. Studies have shown that garlic stimulates the immune system. It is also anti-clotting, an ACE inhibitor (lowering blood pressure), anti-microbial and some studies suggest, anti-cancer. So it’s a definite add for your diet.
Four grams (one or two cloves) is considered safe and beneficial for adults daily. Before using it, crush it and wait ten minutes for the active ingredient, allicin to release. For those who hate the taste or smell of garlic, there are supplements under the name allicin.
Next add-on: A good multivitamin
We don’t get enough nutrients from our food, it’s a sad fact. Even the vegetables I mentioned before are usually grown in soil that is depleted of nutrients, especially compared to our grandparents’ time. That’s why its always better to eat organic because often the soil has been enriched, not stripped of nutrients.
A good multivitamin is an important addition to your medicine chest. It’s a starting point for everyone and when I’m working with clients 1:1, I will suggest it and then add on other supplements, depending on the person. You can find good multivitamins at health food stores and from reliable manufacturers online. But if you have questions about the quality of your multivitamin or any of your supplements, just reach out.
Consider Herbs and Botanicals: Food for the Immune System
Here’s where the list gets more exotic, containing items that you may not have considered to this point.
Mushrooms: One of the best immune modulators around.
Mushrooms are GREAT for the immune system, among other benefits. They have been known to stimulate the production of cytokines, which are important for immune performance. The immuno-supportive effects of mushrooms are due, in part, to the potent polysaccharides they contain known as beta glucans. Mushrooms also a great antioxidant source.
The varieties in the grocery store, button and portobello, certainly can have benefits. Shitakes have immune supportive and anti-cancer benefits. Reishis are more difficult to find and are probably best as a supplement, tea or tincture. They are also protective of the liver. Cordyceps increase the performance of the respiratory system.
If you do decide to use mushrooms, know that they take some time to work. Also, there has been no research done on pregnant women, so a big caution there.
Elderberry
Using elderberry as a means of immune support had a resurgence in 2019, right before Covid. I remember trying to get some in mid-March and discovering all those “sold out” signs. The popularity stems somewhat from studies that have shown that it’s effective in stimulating immune response in mice. And that it may potentially help reduce the time someone experiences flu symptoms by up to four days.
We really don’t know why elderberry works in our bodies. But there are a few things that scientists have uncovered. We know that quercetin (contained in elderberry) helps deliver zinc into the cells, and we know how important zinc is for immune function. See Part One if you need a refresher on zinc.
We also know that elderberry is an antioxidant and increases glutathione production. All important for immune system function.
Olive leaf extract
This one was new to me as I was researching this blog post. But it’s worth looking into as we’ve known about the benefits of olive oil for what seems like decades.
What I learned during my research is that olive leaves contain higher amounts of polyphenols than the fruit and have long been used for immune support. Olive leaf extract can also help maintain a healthy balance of cytokines, which are chemical messengers helping to regulate the body's immune and inflammatory responses. It also supports our vascular system.
Astragalus
Astragalus, if you haven’t heard of it, is an adaptogen. Adaptogens are a select group of herbs (and some mushrooms) that support the body's natural ability to deal with stress. They are called adaptogens because of their unique ability to “adapt” their function according to the specific needs of the body. Research points to the value of astragalus in supporting immune function.
A word of caution when looking at adaptogens: some have very excitatory effects; others have calming effects and others are in the middle. While they all have a stated effect on the body, your effect may be different. Some people just can’t handle them at all. So if you chose one, start slowly.
These are only a few of the many immune modulating and supporting supplements and herbs that are out there for your consideration. And a special note: there are some formulas which are combinations of vitamins, herbs and botanicals that are packaged together for your convenience. The formulas are worth seeing out if you are interested in a broad range of synergistic ingredients and don’t want to pick and choose among hundreds of choices.
One last word…gut health is important
Having a healthy gut is one of the most important things you can do for your immune system this winter. Here are some ways to keep your gut healthy. More to come on gut health in future posts.
Increase Fermented Foods In Your Diet: some fermented foods are sauerkraut, miso, kimchi, kombucha, and yogurt. Just a few tablespoons a day is beneficial.
Homemade or Purchased Bone Broth: Bone broth is packed with proteins (glycine and proline) that are well-known for nourishing the lining of your gut. Research confirms that strengthening the health of your gut will support your immune system.
Add a Probiotic: If you aren’t on a probiotic, it may be time to start to strengthen your immunity. Try to get as many billion (50+ is great) and a good variety, especially of Lactobacillus and Bifidobacterium, the major genera.
Stay Hydrated: While not about the gut, per se, this is a great reminder to drink at least 64 ounces a day (I’m reminding myself as I write this) to flush out toxins.
The Best Immune Support
Remember my mantra: everybody and Every Body is different. What works for your sister doesn’t work for you.
Exercise and a healthy, balanced diet are typically the first line of defense, but while some people are able to let that slide, others need to adhere to a strict diet in order to stay healthy.
Vitamins and supplements are great additions to a healthy lifestyle. But remember, if you are on any drugs, supplements and especially herbs may have a counter effect, called a contraindication. Make sure you discuss ANY changes in your supplement/herb/vitamin/botanical regimen with your doctor.
To Your Health!
Bev