Are you one who struggles every winter with colds or the flu? Some colds can hang on for over a month and the aches and chills of a flu are the worst. Want to know how you can do to boost your immune system? Well, don’t worry—I have you covered. There are several things you can do to better protect yourself from catching a cold or getting the flu. Making small changes to your lifestyle habits can reap big rewards by boosting your immune system. However, it takes consistency in implementing them to get to ensure your immune system is and stays strong.
1) Hydration: Heating our homes results in dryer air inside, so winter can be a particularly challenging time to stay hydrated! Dry mucous membranes, skin, and respiratory tissues can leave you vulnerable to viruses. Consuming adequate fluids supports your bodies’ functions including the immune system. Herbal teas like ginger and echinacea contain anti-viral properties and help keep you hydrated. Also, soups and bone broths (from scratch with fresh vegetables is always best) are good to have throughout the week. They contain a lot of vitamins, minerals and the building blocks of collagen. Avoid concentrated fruit juices and sweetened beverages, as the sugar content is harmful for the immune system.
2) Saline Flush: To better hydrate your sinus membranes (an area that is particularly vulnerable to dehydration and viral entry), flush your sinuses with mild saltwater. This will wash away viruses and bacteria before they can latch onto the sinus tissues and trigger an immune response. You can learn more about ways to flush your sinuses here.
3) Ventilation and Air Purification: It’s a good idea to open your windows to air out the inside of your house regularly during the winter. Just a few minutes can help reduce the microbe concentration you bring into your house. A high-quality air purifier also helps remove those types of things.
4) Diet: Eat three to four servings of fruits and vegetables that are high in Vitamins C and A and phytonutrients all of which support the immune system. Leafy greens, cruciferous vegetables (broccoli, brussel sprouts, and cauliflower), peppers, sweet potatoes, and squashes are excellent choices.
Since the building blocks of the immune system are comprised of proteins, make sure you have protein with each meal. Organic and lean animal protein and/or plant-based choices such as legumes and nuts/seeds are ideal. Add garlic, onions, spices (e.g., oregano, turmeric) and mushrooms to your meals. Not only do these things add flavor, but they add anti-inflammatory and antiviral properties that all help to keep you healthy.
Avoid simple sugars as much as possible including sweet treats and white flour products. Refined sugars can suppress your immune system for hours after ingestion.
5) Sleep, beautiful sleep: Remember sleep is the time your body recovers from all the things you put it through during the day. Your immune system is impacted by inadequate sleep. Establishing a consistent rhythm of getting seven to nine hours of sleep each night goes a long way with helping keep your immune system strong. Make sure you wash your bedding weekly in hot water to kill viruses and bacteria that can adhere to your sheets.
6) Wash Your Hands: Nothing beats good old soap and warm water so wash your hands often throughout the day. Think about this every time you handle something someone else has touched.
7) Exercise: Get regular mild to moderate exercise (for approximately 30-45 minutes) to boost the immune system. A nice walk or a yoga session is a great way to get the body moving and reduce stress.
8) Destress: Dealing with stress is inevitable with our jobs, lives, politics, etc., but chronic stress decreases the body’s lymphocytes — the white blood cells that help fight off infection. The lower your lymphocyte level, the more at risk you are for viruses, including the common cold and flu. Daily mindfulness meditation can help your body breakup the long stretches of being in the sympathetic state. Stop, Breathe, & Think is an excellent, fee App and more information about it can be found here.
9) Supplementation: I recommend that you get your vitamins and minerals from FOOD as much as possible. However, I realize that this might not always be feasible as the pace of the modern world can make it challenging to prepare nutrient-dense meals. Also, our soils are becoming less mineral rich, so some supplementation may be required.
- Multivitamin/Mineral: A multi-vitamin is a good measure to cover the basics of what your body needs daily. However, you really should try and obtain these essentials from food and not rely strictly on supplementation. Look for a high-quality, broad-spectrum multivitamin and mineral. Metagenics PhytoMulti is good for the average adult.
- Vitamin D3: Adequate vitamin D status is critical to keep your immune system working optimally and cannot be achieved without supplementation during the winter months (when there’s less sunshine). It is best to have your levels of vitamin D checked for accurate dosing. Optimal blood levels should be in the 50-80 ng/dl range. Adults can supplement with 2,000-5,000 IU daily. Make sure to get your Vitamin D levels checked regularly.
- Vitamin C: The role of vitamin C in supporting the immune system has long been documented (see examples of foods high in Vitamin C, above). Take 500 mg twice a day with meals and snacks. If you have loose stools, you might want to reduce this amount.
- Zinc citrate: Zinc helps the immune system fight off invading bacteria and viruses. Seafood—especially oysters—red meat, and pumpkin seeds are the best food sources. Take 40-50 mg per day.
- Probiotics: Research shows that a healthy gut flora (beneficial microbes) helps keep colds and flus at bay. Look for brands that contain multiple strains of bacteria (including Lactobacillus and Bifidobacterium) and at least 15 billion organisms per capsule. Usually the higher-quality probiotics can be found in the refrigerated section of your health food store. If you can’t tolerate dairy foods, then be careful of those strains that are grown in a dairy medium.
- Fish Oil (Cod Liver Oil): In addition to Omega 3 fatty acids which are good at reducing inflammation, cod liver oil contains vitamin A and D for added immune protection. Traders Joes offers a high-quality Omega 3 which is affordable.
- Natural Anti-Viral/Anti-Bacterial Herbs: Many herbs have antimicrobial or immune-enhancing effects. Formulas contain different immune boosters such as astragalus, echinacea, green tea extract, elderberry, andrographis, and various immune-enhancing mushrooms. The common black elderberry (Sambucus nigra) is a particularly good antiviral and can be taken as a preventative and can lessen the severity and duration of your cold/flu.
Wishing you a cold, flu free winter!
References: School of Applied Functional Medicine, Dr. Mark Hyman
