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Do you feel like you're catching every single virus that is going around? You FINALLY get better… only to be hit with the next cold or flu?
The reality is, we ARE going to get sick, especially if we have small children bringing home every germ in existence from daycare or school. However, there are some things that can be done to support your immune system so hopefully the sniffles and coughs will make their way out sooner, rather than later.
From what's on your plate to how you unwind after a long day, supporting your immune system is all about finding balance in your everyday choices and lifestyle.
So, let's dive into some tips to support your immune system so it can continue to support you.
Up First: Nutrition & Lifestyle
While many want to skip to the magic supplements that will make them better, we can never skip the basics. Without a solid foundation of consistency within our lifestyle habits and behaviors, no amount of supplements will help.
Nutrition
What you put in your body can be the strongest form of medicine. While we can all agree food is more than nourishment, at its foundation, it is designed to give our body the nutrients it needs to have energy and function optimally.
So what does that mean? We want to consume a diet bursting with colors and flavors for a well-nourished immune system. Embrace the beauty of balanced meals packed with vibrant fruits, veggies, and quality proteins. Think tomatoes, peppers, leafy greens, and the whole rainbow of nature's bounty. We typically want to limit fried foods and ultra processed snacks— as they're like party crashers for your immune system. Additionally, saying no to excessive alcohol intake will go a long way in supporting your immune health.
Lifestyle
Stress is like kryptonite for your immune system. Chronic stress is more than just work and kids though. What takes up real estate in your brain? How do you talk to yourself? Are you putting undue pressure on yourself? Do you have unrealistic expectations of yourself? How is the quality of your relationships? Do you have healthy boundaries within those relationships?
While it’s not quite as simple as channeling your inner zen master and finding your happy place, you can implement some strategies to support your body’s stress response and help calm your nervous system. I love box breathing, yoga, meditation, or simply taking a stroll in nature, to try to give your mind the gift of calm. Don’t underestimate the power of talking to a good therapist or even saying no to some things during a stressful season of life.
Don’t forget about sleep! Prioritize your sleep like it's the most important appointment of the day. Aim for 7–9 hours to let your body recharge and revitalize. Sleep isn’t just a luxury. It’s a necessity for a healthy body and immune system.
Move your body! Exercise isn't just about building muscle (although I would argue, having muscle is pretty darn important for your health) or losing weight — it's also great for supporting your immune system (when met with proper recovery as well). Move your body in ways that make you feel alive, whether it's walking, dancing, hiking, or even a leisurely bike ride.
Have you ever heard that your immune system is in your gut? It’s true! When the gut is not functioning well we can see changes in our immune function. Not only that, but if our gut isn’t doing so great, we may struggle to absorb key nutrients necessary to support our immune system. Addressing underlying issues like SIBO, dysbiosis and healing gut imbalances can do wonders for supporting and improving the immune system.
Supplements: Nature’s Sidekicks
Sometimes, you ARE doing all of the things above and your body still needs a little extra love, and that's where supplements can be supportive and helpful. Picture them as your immune system's trusty sidekicks.
- Vitamin D: Vitamin D is a pro hormone and many people are deficient, especially in the winter months. If you don’t live in some place sunny to be able to get adequate sunshine on your skin daily, checking your vitamin D levels and considering a quality vitamin D + K2 supplement can be a great move to support your mood, energy and immune health.
- Vitamin C: Vitamin C is a stellar immune booster. Studies have shown it can reduce symptoms by up to 30% with a typical daily dose between 1,000 and 4,000 mg.
- Glutathione: This is your body’s “master antioxidant”. Stress, poor diet and chronic infections can deplete this crucial antioxidant. We need it to help increase white blood cells and improve the immune response.
- Zinc: When taken with vitamin C it can increase vitamin C’s immune benefits. It is responsible for increasing white blood cells and helping to fight off infections.
- Echinacea and Elderberry: Both have been known to support the immune system and may even shorten the length of time you are sick. Elderberry specifically has been shown to have antiviral and antibacterial benefits as well.
- Bee Propolis: Found mostly in throat sprays and lozenges, bee propolis has been shown to have powerful antibacterial and immunological effects.
- Manuka Honey: Manuka honey contains antibacterial and antiviral properties and can help support gut health due to increasing beneficial bacteria in the gut.
- Oscillococcinum: Last but not least, my favorite homeopathic side kick — Oscillococcinum. Oscillococcinum has been shown in clinical studies to reduce the duration and severity of colds and the flu. It’s non-drowsy and is safe for kids as young as 2. This is a staple in our medicine cabinet.
Bonus Tip: Flavor Your Meals With Healing Herbs
Don’t forget about spices you can add to cooking to give your immune system a boost! Cooking with fresh herbs and spices which often contain strong polyphenols, immune-boosting, and antimicrobial benefits. Oregano, clove, garlic, ginger and turmeric are all great additions to flavor your meals and boost your health!