4 Ways to Support your Immune System Naturally
The immune system is a complex machine that protects us from disease by constantly scouring for and attacking viruses, bacteria, fungi, parasites and other harmful pathogens that enter our bodies. It works round the clock day in day out and unless we get ill, we give it very little thought and attention.
When we get sick, it trains our immune system to be more responsive. Our adaptive immune system has a memory that allows it to remember the pathogens it comes into contact with so it can react more quickly should they return. So it’s perfectly normal and healthy to catch a common cold a few times a year and it’s the reason why kids get sick so often, so they can build a strong immune system and an army of antibodies.
What’s not healthy, is frequent recurring illnesses, as that’s a sign that something isn’t working as it should.
While our genetics do play a role, and we don’t have complete control over the state of our immune system, there’s a lot we can do to support it and help keep it strong and responsive.
Please note that these tops are not intended as a cure all or substitute for medical advice. Should you have a persistent recurring problem, please see your doctor or medical professional for a proper diagnoses and treatment.
Support Gut Health
As we saw in the gut health series, good digestion and intestinal health are crucial to maintaining general health because 70% of our immune cells reside in our gut and our gut moderates our immune response.
A well balanced whole food diet including a diverse variety of fruits and vegetables and their beneficial fibers is at the forefront of keeping our gut flora well fed and thriving which ultimately benefits our immune system.
This also means avoiding or at the least limiting highly processed and refined carbs, sugars, and most packaged goods in favour of preparing your own meals.
For recipes and tools to help you with your meal planning and preparation and building well balanced meals, download your free starter kit.
To learn more about how you can support your gut health, see this article.
Get Plenty of Good Quality Sleep
Sleep regulates immunological processes and immune functions are in sync with the 24 hour sleep-wake cycle. What this means is that for our immune system to function properly and optimally, we need to get good quality nocturnal sleep, at least 6 - 8 hours consecutively and early in the night. Poor quality sleep patterns and prolonged sleep deprivation have been linked to chronic low grade inflammation and immunodeficiency. [2]
Manage stress
Stress releases hormones like cortisol and adrenaline that send the body into fight or flight mode aka survive or die mode. When this happens, our body thinks we’re in danger and non essential to immediate survival functions like digestion and immunity are halted. The body’s energy is redirected to other areas, to help us flee to safety. This is obviously a good thing when we’re in real danger, but when we’re in a constant state of survival our digestion and immunity are at risk, and our overall health is compromised.
While we can’t avoid all stress, we can certainly try to manage it in a way that helps our body relax so it can get back to it’s regularly programmed functions.
Stress management is not one size fits all, you have to figure out what relaxes you and makes you feel zen. Whether it be meditation, yoga, running, hiking, painting, reading, cooking, baking or just chilling, find that thing that helps you get out of your head.
Load Up On Immune Supporting Nutrients
As we discussed before, eating a well balanced whole food diet and avoiding overly processed and refined foods is one of the best things we can do for our general health and wellbeing and our immune system. I know I’m starting to sound like a broken record, but it’s that important, so I’ll keep repeating it until I’m blue in the face if I have to. Your diet DOES matter. What you eat MATTERS. We are literally what we eat! Literally. Our cells are made of the nutrients we consume.
Thankfully, scientific research supports this. Studies have shown that certain nutrients contribute to immune health on three levels by supporting physical barriers (skin/mucosa), think vitamins A, C and E and zinc, cellular immunity (all the below listed vitamins and minerals) and antibody production (all the below listed nutrients with the exception of Vitamin C and iron). [1]
These immune supporting nutrients include: vitamins A, B6, B12, Folic Acid, C, D, and E, and the trace minerals iron, zinc, copper, and selenium.
It’s best to get these nutrients from whole food sources as they’re more abundant and easier to absorb that way. However, supplements can be a good insurance policy in times when you can’t get enough from food.
Vitamin A:
Supports skin barrier function, cellular immunity and antibody production
Food Sources Include :
eggs
oily fish
liver
dairy products
Carrots, sweet potatoes, pumpkin, cantaloupe, squash and other colourful vegetables such as red, yellow and leafy green vegetables and yellow and orange fruit like mango, papaya and apricots contain carotenoids that are converted by the body into vitamin A
Vitamin B6:
Supports cellular immunity and antibody production
Food Sources Include:
vegetables such as cabbage and leafy greens
wholegrain cereals, such as oatmeal, wheatgerm and brown rice
soy beans
peanuts
potatoes
eggs
fish
meat (pork, poultry, such as chicken or turkey, beef)
Vitamin B12:
Supports cellular immunity and antibody production
Food Sources Include:
meat
fish (salmon, cod)
diary products
eggs
fortified foods
there are no plant based sources of b12, so if you are vegan or vegetarian, supplementation is crucial.
Folic Acid:
Supports cellular immunity and antibody production
Food Sources Include:
cruciferous vegetables like broccoli, cabbage, spinach, brussels sprouts
liver
peas
chickpeas
fortified foods
Vitamin C:
Supports skin barrier function and cellular immunity
Food Sources Include:
oranges and orange juice
red and green peppers
strawberries
kiwis
blackcurrants
broccoli
brussels sprouts
Vitamin D
Supports cellular immunity and antibody production
Food Sources Include:
Vitamin D is made by the body with exposure to direct sunlight and is found in small amounts in a limited number of foods, including:
oily fish such as salmon, sardines, herring and mackerel
red meat
liver
egg yolks
fortified foods
Supplementation is highly recommend, as most people are deficient in Vitamin D, especially during the winter months. Consult your doctor to determine the correct dosage required for you.
Vitamin E
Supports skin barrier function, cellular immunity and antibody production
Food Sources Include:
olive oil
all nuts and seeds
wheatgerm
Iron:
Supports cellular immunity
Food Sources Include:
liver
meat
beans and legumes
nuts
dried fruit such as raisins, apricots and figs
soy
most dark leafy green vegetables such as spinach and kale
fortified foods
Vitamin Zinc
Supports skin barrier function, cellular immunity and antibody production
Food Sources Include:
meat and poultry
shellfish, especially oysters
dairy products
whole grains
nuts and seeds, especially pumpkin seeds
Vitamin Copper
Supports cellular immunity and antibody production
Food Sources Include:
nuts
shellfish
Vitamin Selenium
Supports cellular immunity and antibody production
Food Sources Include:
brazil nuts
fish
meat
eggs
The bottom line is that we have plenty of control over our health and wellness. While genetics and external factors outside of our control do influence our health, our dietary and lifestyle choices have a great deal of influence over how are genetics play out, how our bodies respond to external toxins, and the microbial make up of our gut, which bares influence on our immunity and general health and wellbeing. Your diet and lifestyle won’t protect you from everything, but it just may help your body stay strong enough to fight whatever comes it’s way.
