5 Ways to Boost your Immune System
By Leia Mulroy
Our immune system is a complex system of cells and organs that rely on important vitamins, minerals and enzymes in our body to function at an optimal level. Not only does our immune system provide a defence system towards infections, but it also keeps other important processes in the body functioning smoothly at all times. But did you know that occasional infections are beneficial? It actually contributes to building the immune system more. It is, of course, a fine balance between the two. When the immune system gets 'confused' or out of balance for a long period of time, this is when we start to see conditions such as auto-immunity, chronic infectious diseases and illness come about.
Below are 5 ways to support a healthy immune system for long term health using dietary & nutritional therapy and herbal medicine.
Increase the consumption of nutrient-dense foods
Food as medicine is the number one key to keeping the immune system strong all year round. Sweet potato and carrot contain beta carotene which can be converted into vitamin A, a fat-soluble vitamin involved in supporting our immune system to produce immune protecting cells and improving cellular health. Garlic and onions both contain flavonoids such as quercetin, and are rich in sulphur compounds that act as natural anti-bacterial and antivirals.
Bone broth, and to a lesser effect but still therapeutic, vegetable-based broth, contain high amounts of essential minerals, vitamins & electrolytes. Bone broth will provide the body with collagen and gelatine to support healing of the gut lining and all connective tissue, which is vital to support a strong immune system and celluar health. Broths are a simple and easy way to increase the nutrient value to homemade soups, stews, curries and slow-cooked meals.
2. Increase your intake of zinc
Foods such as animal meats, oysters, eggs, pumpkin seeds, sunflower seeds and wholegrains contain optimal amounts of the mineral zinc. Research has shown that zinc deficiency can result in immunodeficiency and contribute to imbalanced immune reaction which can, over time show up as conditions such as eczema, allergies and autoimmune diseases. Immune cells such as Natural Killer cells (NK), T cells and B cells are involved in keeping the immune system strong, prevent and respond to infection and depend on zinc to maintain cellular function and cellular replication.
3. Fibre for gut health
Keeping the gut healthy is key to long term immune health. Adequate stomach acid, digestive enzyme production, and beneficial bacteria all play very important roles to maintain a healthy digestive system. Consumption of pre and probiotic foods such as sauerkraut, kombucha, kefir, yogurt, as well as a variety of fruits and vegetables provide fibre to feed and nourish the microbiome that plays a vital role in immune health, as well as absorption and utilisation of nutrients.
Saccromycceys Bouladii, a beneficial yeast strain, has been researched in immunosuppressive patients and has shown to produce anti-inflammatory, and gut healing mechanisms. It has also been demonstrated that S. boulardii increases the number of the main fermenting bacterial groups found in the bowel, and suppresses pathogenic bacterial overgrowth. This provides the gut with a balance of beneficial bacteria and yeast to support a healthy immune system.
4. Top up your vitamin D
Vitamin D modulates the innate and adaptive immune responses. Deficiency in vitamin D is associated with increased autoimmunity as well as increased susceptibility to infection. In humans, vitamin D is obtained from the diet or it is synthesised in the skin. As vitamin D is cutaneously produced after exposure to UV B light, its synthesis is influenced by season, use of sunblock and skin pigmentation.
Cod liver oil, a rich source of vitamin D has also been employed as a treatment for bacterial respiratory infections as well as for everyday increased protection from infections. There have been a number of cross-sectional studies looking at vitamin D levels and rates of influenza as well as other infections including bacterial vaginosis and HIV. All have reported an association of lower vitamin D levels and increased rates of infection. One report studied almost 19,000 subjects and found that individuals with lower vitamin D levels (<30 ng/ml) were more likely to self-report a recent upper respiratory tract infection than those with sufficient levels, even after adjusting for variables including season, age, gender, body mass and race.
Aim to be exposed to the sun (no sunscreen) for at least 20 minutes a day being mindful to not be out int he hottest part of the day. Morning and afternoon sun is the perfect time to top up the stores without increasing risk of burning. Best spots for vitamin D absorption are the arms and legs.
5. Immune herbs
Using herbal teas is a great and gentle way to support the immune system in a preventative and therapeutic approach. Herbs such as astragalus, echinacea, elderberry, yarrow, peppermint, licorice and ginger root all aid in supporting immunity. Combine with warming spices such as clove, cayenne, ginger, cardamom, nutmeg, turmeric and cinnamon to stimulate circulation, lymphatics to improve blood and oxygen flow around the body.
Specific herbal extracts can also be used for more tailored support for acute and chronic immune support. These will need to be formulated by a naturopath or herbalist to suit your needs and constitution.
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References and inspiration:
1. Klaus-Helge Ibs, Lothar R, 2003, Zinc-Altered Immune function, The Journal of Nutrition, Volume 133, Issue 5, Pages 1452S–1456S, https://doi.org/10.1093/jn/133.5.1452S
2. Wessels, I., Maywald, M., & Rink, L. (2017). Zinc as a Gatekeeper of Immune Function. Nutrients, 9(12), 1286. http://doi.org/10.3390/nu9121286
3. Villar-García, J., Güerri-Fernández, R., Moya, A., González, A., Hernández, J. J., Lerma, E., … Knobel, H. (2017). Impact of probiotic Saccharomyces boulardii on the gut microbiome composition in HIV-treated patients: A double-blind, randomised, placebo-controlled trial. PLoS ONE, 12(4), e0173802. http://doi.org/10.1371/journal.pone.0173802
4. Aranow, C. (2011). Vitamin D and the Immune System. Journal of Investigative Medicine : The Official Publication of the American Federation for Clinical Research, 59(6), 881–886. http://doi.org/10.231/JIM.0b013e31821b8755
Leia Mulroy is a Pilates instructor and creator of Kambaba Wellness & Kambaba Herbals in Melbourne, Australia.
Qualified in Matwork Pilates with Polestar Pilates, Yin Yoga and an extensive background as a Naturopath, Leia combines contemporary mat pilates, strength & functional training, with a sprinkle of meditative movement practices to support both the physical and emotional body.
Learn more about Leia here