With the every-increasing demands of modern life, maintaining a strong and resilient immune system can seem a nearly impossible task. This can make us more prone to illness and less capable of bouncing back quickly. The good news? You have the power to boost your immune system through some simple lifestyle hacks and natural medicines. Here we’ll explore some tried and true strategies to get well and stay well all year round. 

Stress Management

Did you know that chronic stress actually dampens down immune function? Sorry to break it to you. While acute stress is a necessary and important reaction, when stress is ongoing it has several detrimental effects on our health. Chronic production of cortisol (our stress hormone) can cause dysregulation of our immune system by promoting low-grade inflammation and altering the function of immune cells. Chronic stress can also re-activate viruses in our body that may lie dormant. For this reason it is important that we take time to prioritise stress management by engaging in habits like mindfulness, breathing exercises, gentle movement and by getting in touch with nature.

Vitamin D

Vitamin D deficiency is one of the most common nutritional deficiencies worldwide. Our status is influenced by a number of factors including skin pigmentation, latitude, genetics, seasonality and sun exposure. Signs of deficiency include mood change (i.e. depression), fatigue, muscle cramps/pain, and frequent colds and flu.

Vitamin D has an important role in regulating immune function and a deficiency is associated with both over- and under-active immune responses (e.g. impaired immunity and autoimmunity). Studies have shown that vitamin D enhances the anti-microbial activity of some immune cells, helping them to fight off invaders quickly and effectively. Vitamin D can also downregulate chronic inflammation, helping to support a healthy immune response and improving overall health. For this reason and more it is important that you get your vitamin D levels checked regularly with your doctor and address the need for supplementation, particularly during the winter months when our sun exposure is reduced.

Vitamin C

This little nutrient is key to a healthy immune system as shown in studies time and time again. It boosts the activity of white blood cells, which work to identify and eliminate invading pathogens, while also speeding up recovery by supporting collagen synthesis required for tissue repair. Vitamin C also strengthens the skin barrier, which works as the first line of defence against harmful pathogens. For these reasons and more, vitamin C plays an important role in protecting against illness and promoting a speedy recovery. Great food sources of vitamin C include citrus fruits, Brussels sprouts, capsicum, kiwi fruit, broccoli and strawberries.

Zinc

Zinc is a key mineral for immune function and wound repair. It has a strong anti-viral action, helping to inhibit the replication of some viruses (including the common cold), and also boosts the production of antibodies that fight bacterial infections. Zinc is also required for the production and maturation of immune cells including neutrophils, macrophages, T cells and B cells, which work to identify and eliminate harmful pathogens. Finally, it has a strong antioxidant action, helping to reduce damage to immune cells and tissues during times of heightened inflammation and oxidative stress. The best foods for zinc include red meat (especially lamb), seafood, oysters, nuts and seeds.

Iron

Another important mineral for immune function and overall vitality is iron. Deficiency of this mineral is common nowadays as a result of numerous factors including low dietary intake, impaired gut health or excessive loss due to heavy menstruation. Iron is important to ensure immune cells function optimally. It is important to monitor your iron levels and keep an eye out for signs of deficiency including fatigue, shortness of breath, pale conjunctiva, and poor circulation. Great sources of iron include red meat, dark green leafy vegetables, organ meats and legumes.

Sleep

Just like chronic stress, prolonged sleep impairment can promote low-grade inflammation that ultimately suppresses and dysregulates immune function. We’ve all experienced the innate desire to sleep more during times of illness and this reaction may in fact be a natural response by the body to promote host defences. Ensuring you’re getting adequate, restorative sleep is key to maintaining a healthy immune system.

Andrographis

Andrographis is one of our key herbs for times of acute illness. It has strong anti-viral, anti-inflammatory and antioxidant properties. Meta analyses have shown that is has the ability to significantly reduce cold and flu symptoms and speed up recovery time. Your naturopath or herbalist may prescribe Andrographis for short-term relief of illness to help boost immune function and get back to health. (Ensure you always work with a practitioner who understands herbal prescribing).

Medicinal Mushrooms

Certain mushrooms provide health benefits that extend beyond providing vitamins and minerals. We often refer to these as “medicinal” or “functional” mushrooms. They contain plant compounds that provide health benefits via anti-inflammatory, antioxidant or immune modulating activity. One of the most well known is Reishi, which has been used for over 2000 years in Traditional Chinese Medicine to nourish and strengthen the body, helping to rev up the immune system to fight off invaders. Mushrooms like these can be used both acutely and more long term to support immune function in those prone to frequent illness.

Exercise

Yes, exercise can help to boost immunity! By improving blood and lymph circulation it can help deliver nutrients and white blood cells where they need to go, providing a more efficient immune response. Moderate exercise also helps by regulating the stress response, helping to reduce chronic cortisol output and lowering inflammation. While moderate exercise is beneficial, it is important to avoid excessive, high-intensity workouts, which can suppress the immune response if the body is not allowed to fully recover.

Probiotics

Probiotics, what can’t they do?! Research has shown that there are several strains of probiotics that can help to support immune function via several mechanisms. Examples of these include Lactobacillus plantarum (HEAL9), Lactobacillus rhamnosus GG (LGG), and Lactobacillus paracasei. LGG in particular has been shown to protect against viral infection, including the flu, by stimulating Natural Killer cell activity, while all three strains have been shown to increase the production of IL-10, a key anti-inflammatory and immune regulating cytokine. Other strains have also demonstrated an ability to regulate immune function and reduce the frequency and severity of conditions like eczema, allergies and asthma.

Disclaimer:

The information provided in this article is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of your physician or other qualified health practitioners with any questions you may have regarding your health or a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this article.