Tis the Season to Boost Your Immune System
Written by: Tracy Pritchard (MS, CNS, LDN)
The immune system is a very complex system of the human body that protects us from infection and susceptibility to colds, flu, and other illnesses caused by bacterial, parasitic, fungal, and viral infections, and certain diseases. It seems like some people are “under the weather” or more affected by the common cold than others – this may be due to genetic differences or underlying conditions that weaken the immune system. Those who experience recurrent infections likely have a weakened immune system, making illnesses difficult to overcome because of a repetitive cycle. The common cold can be caused by more than 200 different types of viruses. You may experience a variety of symptoms such as a cough, stuffy or runny nose, sore throat, headache, or a low-grade fever. ‘Tis the season for staying home from school or work to rest and recover.
Age is one (uncontrollable) factor that influences the immune system. Older people may experience a declining immune system as organs become less efficient, or due to common nutritional deficiencies often found in older adults. On the opposite end of aging, preschoolers have yet to build immunity to common colds and may get sick more than others. They are also in a crowded environment and likely do not have very good hygiene. Parents of preschoolers may also be getting sick more often because of these exposures. Once we have an active infection we all want to feel better and get back into action as soon as possible. Many infections are self-limiting, but keep in mind some can be life-threatening requiring medical care. Some symptoms associated with more serious infections may include but are not limited to fever, excessive swelling, and severe fatigue.
There are several factors that may depress the immune system including environmental toxins (smoke, air pollution), excess weight (inflammation), poor diet, lack of exercise and sleep, and chronic mental stress. While there is no magic bullet to immediately restore immune function, supporting good health with a comprehensive plan is the best way to support the immune system. This is something that can be done year-round, not just in the fall and winter when virus activity peaks. Optimal nutrition promotes optimal immune function. In addition, a lifestyle that includes physical activity, reducing stress, adequate sleep, and individualized nutritional supplementation can help keep the immune system in shape.
In a world where we want an immediate fix to all of our concerns, we need some patience to implement the necessary recommendations for increasing rest and fluids. This is the time to slow down to allow the body to recover. Adequate hydration will help thin mucus and soothe a sore throat. Try to drink large amounts of fluids such as water, soups/broths, and hot herbal teas (add some honey and lemon) to relieve symptoms.
When someone is sick they may crave foods such as sweets, fried foods, and ultra-processed foods. These are also typically the foods friends and family members provide in the name of “comfort foods”. These foods typically lack nutrients that are needed for a healthy immune system. In addition, elevated blood sugar from consuming too much sugar can stress the body and make the immune system work harder against infection. Too much may actually make symptoms worse by increasing inflammation, weakening the immune system, and interfering with absorption of vitamins that can fight germs.
Choosing nutrient-dense foods may help you recover and get back on track. Some of the most popular nutrients used for supporting the immune system include but are not limited to iron, vitamins A,C, D, E, and zinc. Below are listed some foods sources for these vitamins and minerals:
Iron: Meat, seafood, beans, nuts, spinach
Vitamin A: Oily fish, liver, cheese, butter, orange and red fruits and vegetables
Vitamin C: Citrus fruits, strawberries, kiwi, bell peppers, dark leafy greens tomatoes
Vitamin D: Fatty fish, egg yolks, fortified dairy (and sunshine!)
Vitamin E: Nuts and seeds
Zinc: Oysters, meat, poultry, beans, nuts
In addition, the microbiome plays a role in immune function. The microbes that are in our intestines are greatly influenced by our diet. Probiotic foods contain healthful bacteria while high-fiber foods serve as prebiotics that feed and maintain the colonies of healthy bacteria. Some examples of probiotic foods include yogurt, kefir, fermented vegetables, sauerkraut, tempeh, kombucha, kimchi, and miso. With so many varieties of yogurt in stores, be sure to choose one with live active cultures and low/no added sugar. Prebiotic foods include a variety of high-fiber options such as onions, garlic, and asparagus along with a variety of vegetables, fruits, beans/legumes, and whole grains.
There is no single food that is best for everyone when not feeling well. This can be due to a variety of reasons from personal preferences to allergies. The same can be said for supplements. While certain vitamins, minerals, and herbs are used to boost the immune system, those taking medication should talk to a healthcare provider before adding a new supplement since some may interact with medication. They can also help determine the best dose and duration based on your medical and health history.
For immune support recipes see the attached links:
(Once recipe is open click on insights to learn more about the health benefits of selected recipe.)
https://app.thatcleanlife.com/shares/dee82f0e-2159-441f-9163-4dfdd2cfe918
Plant-based Immune Support recipes:
https://app.thatcleanlife.com/shares/1272de93-e234-4aeb-9ea6-129c78b4addf
Check out the Immune Support Packet Options on our Online Dispensary (FullScript):