Your immune system works 24/7---365 days a year as it patrols every area of your body, especially the intestinal tract, where it fights the environment as the body’s first line of defense. There was a time when supporting immune function through the fall and winter months seemed as simple as taking a few extra vitamins and eating a healthy diet. As science advances, however, we are learning that immune support is much more nuanced. We now know the immune response is also influenced by underlying medical conditions, neurological disturbances (subluxation), ongoing medications, vaccinations, and exposure to microbial agents.
Below are some immune system boosters to help your body defend itself and to help you resist pathogens, toxins and improve overall health.
Lifestyle Choices
Good Nutrition- is part of disease prevention. The key to a healthy immune system is to avoid processed products. Choose organic and free-range produce and pick foods that are as close to their original state as possible. Eat good portions of protein. Protein is a building block for a healthy body and immune system.
Better Sleep helps in production of special immune cells. Deep Sleep is one of the most important ways to boost the immune system. Chronic insomnia can lead to immune system deficiency.
Less Sugar helps to combat inflammation. It has been shown that sugar can weaken the immune system for hours following consumption.
More Water - Drinking water can help improve the overall immunity of your body. Staying hydrated helps your body naturally eliminates the bacteria and toxins that cause infection. With the help of water, oxygen and nutrients are distributed throughout the body, and waste material is flushed out from the body.
Moderate Exercise- Not only does exercise get the immune cells moving throughout the body during activity, but it also promotes a lasting presence of these immune cells for up to three hours after exercise is completed. This provides extra time for the immune cells to identify unwanted intruders and keep you from getting sick. Intense exercise does the opposite.
Stress Management - 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 cold sores. Chronic stress also breaks down all system of the body, especially the intestinal lining which includes the innate immune system, making up over 80% of this part of the immune system.
Quality Fruits and Vegetables - Studies have shown that fruits and vegetables provide nutrients—like beta-carotene, vitamin C, and vitamin E—that can boost immune function. EAT MORE FRUITS AND VEGETABLES. They have flavonoids that have anti-bacterial and anti-viral activity. Berries are rich sources of bioactive compounds, such as phenolics and organic acids, which have anti-microbial activities against human pathogens. Among different berries and berry phenolics, cranberry, cloudberry, raspberry, strawberry and bilberry especially possess clear antimicrobial effects.
Chiropractic Adjustments – Research is continually demonstrating the importance of maintaining a healthy spine and nervous system for improving overall health, immune support and wellness through Chiropractic care.
Supplements To Consider
Good Multiple Vitamin/ Minerals - are essential constituents of our diet that have long been known to influence the immune system. Vitamins A and D have received particular attention in recent years as these vitamins have been shown to have an unexpected and crucial effect on the immune response. By giving your body an adequate amount of the nutrients it needs to function properly, your immune system will be better equipped to fight off illness, whether it is a cold, the flu, or something more severe.
Vitamin C - increases the production of infection-fighting white blood cells and antibodies and increases levels of interferon, the antibody that coats cell surfaces, preventing the entry of viruses.
Vitamin D - Known as the “sunshine vitamin,” is linked to the innate and adaptive immune response. A vitamin D deficiency (the prevalence of which is estimated to be about 42% in the United States population) can make you more susceptible to infection and a weaker immune response. Studies show that vitamin D can strengthen our immunity to infections due to the vitamin D receptors on immune system cells.
Zinc- found in virtually all bodily tissue, zinc can be useful in helping to fight off colds. In fact, recent research suggests that vitamin C isn’t nearly as powerful as many of us think it is, and that zinc can actually be more useful to fight viruses and bacteria. Zinc has been proven to reduce the duration of cold-related symptoms and also to boost the strength of the immune system. This means that not only will it help you kick a cold faster, but it can prevent you from ever developing a cold in the first place. This mineral increases the production of white blood cells that fight infection. Zinc increases the number of infection-fighting T-cells, especially in elderly people who are often deficient in zinc, and whose immune system often weakens with age.
Quercetin- facilitates the transport of zinc across lipid membranes so it can enter cells to support the immune response and preliminary research shows it may stop viruses in their tracks by preventing them from replicating and spreading.
Garlic- This flavorful member of the onion family is a powerful immune booster that stimulates the multiplication of infection-fighting white cells, boosts natural killer cell activity, and increases the efficiency of antibody production. The immune-boosting properties of garlic seem to be due to its sulfur containing compounds, such as allicin and sulfides. Garlic can also act as an antioxidant that reduces the build-up of free radicals in the bloodstream.
Probiotics - have also been found to be of benefit in reducing the odds of catching a cold or flu. These friendly gut bacteria may also boost the innate immune system located in the gut.
Echinacea - can affect the immune system by increasing white blood cells, which fight infections,
Goldenseal – has potent antibacterial properties and is often used to treat eye infections and sinus infections. It can be used during the acute phase of a cold or flu to bolster immunity and help you recover faster.
Berberine - supports several aspects of innate immune function and can help balance the inflammatory response.
N-Acetyl Cysteine (NAC) - helps clear chest congestion. NAC plays a role in the production and activity of white blood cells, boosting the body’s natural immune response. It is also used to treat emphysema and bronchitis.
Oil of Oregano - It’s a natural infection fighter, and has long been used for symptoms of colds, flu, bronchitis and other respiratory complaints because of its anti-inflammatory, antiviral and antibacterial properties.
Olive Leaf Extract - The olive leaf has antiviral properties, giving it the ability to fight or prevent the common cold, as well as treat dangerous viruses. Research shows that olive leaf extracts effectively fight against a number of disease-causing microbes, including some of the viruses that cause influenza and other respiratory infections. The powerful compounds found in olive leaves destroy invading organisms and don’t allow viruses to replicate and cause an infection
Monolaurin -is a chemical made from lauric acid, which is found in coconut oil and human breast milk. Monolaurin is used for the common cold, flu (influenza), shingles (herpes zoster), and other infections. Monolaurin has shown antibacterial and antiviral effects when examined in test tubes and culture dishes, which is referred to as in-vitro testing.
Bone Broth - Since bone broth helps improve gut health, it's no wonder that it improves immune health too. After all, the majority of our immune system lives in our gut! And the nutrients present in bone broth help boost your immunity, too. "Proline is especially abundant in bone broth and can stimulate the immune system to produce white blood cells and natural killer cells to fight infection. At the same time, Proline can reduce inflammation, protect the brain and nerves, and repair damaged tissues."
Elderberry- can have many benefits for your heart and immune system due to its high concentration of vitamins and antioxidants. Elderberries are beneficial because they contain antioxidant pigments that both support your immunity and may prevent flu viruses from reproducing inside our bodies.
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