Authored by Dr. Barrett and Dr. Aidanne
Photo by Vicky Tran on Pexels Cold and flu season are here, so let’s work to keep your immune system in tip-top shape to lower the risk of falling ill this winter. How the immune system functions is influenced by many internal and environmental factors. Staying active, practicing proper hand hygiene, using humidifiers, making good nutritional choices, managing stress, prioritizing sleep and using herbs or supplements can all help!
Nutrition to Support Your Immune System:
Proper nutrition is the foundation of a strong immune system. We like to advise our patients to “eat the rainbow” when it comes to vegetables and fruits, as each color band offers a different and nourishing antioxidant.
Antioxidants help to protect cells from the oxidative stress and toxins your body experiences as you fight an infection. Foods that fall in the yellow to red bands are rich in Vitamin A precursors which also support our gut related immune system and mucus membranes. Bell Peppers & Citrus fruits such as oranges, grapefruits, lemons, and limes are especially rich in Vitamin C, which supports the production of immune cells and has been shown to help reduce the severity and duration of colds.
Garlic contains allicin, which has potent antimicrobial, antifungal, and anti-inflammatory properties to help the body better clear infections.
Ginger & turmeric both have strong antioxidant and anti-inflammatory effects to help the immune cells function & clear infections more efficiently.
Probiotics are found in fermented or aged foods such as sauerkraut, kimchi, kombucha, kefir, miso, tempeh, pickled veggies and yogurt. These beneficial microbes help to keep our gut related immune cells responsive to invaders.
Mushrooms such as maitake and shiitake contain beta-glucans which can stimulate immune function and tell the body to make more macrophages and natural killer cells.
Achieving sufficient protein intake is also key, as the amino acids we get from breaking protein down are used to make our antibodies. This can come from nuts, seeds, legumes, lean meats, etc.
Finally, staying well hydrated is a must! This not only helps improve circulation to transport the nutrition you just gained to your tissues, but also facilitates waste removal and lymph flow. Aim to achieve at least half your body weight (lbs) in ounces of water daily. Also, fighting off infections will induce sweating that can lead to dehydration. Adding some electrolytes can also help offset this and get you feeling better faster.
Lifestyle Factors:
1.) Movement:
Regular exercise confers many benefits to the immune system. When our muscles flex and extend, there is a pumping action that occurs which promotes lymph flow. The lymphatic system produces white blood cells (WBC) or lymphocytes which are crucial for identifying and eliminating pathogens such as viruses. The lymphatic system is also responsible for clearing bacterial and viral waste products back to the bloodstream for elimination. Regular movement also helps to increase circulation of white blood cells (WBC) which allows the immune system to better patrol for threats and act quickly to fend them off. Movement also relieves stress, reduces inflammation, and promotes a restful sleep all of which are needed to prevent an overactive immune response and help our tissues heal. Also, we work up a sweat to cool our internal temperature down. When this temperature rises, it keeps certain bacteria and viruses from settling into the system.
2.) Sleep:
During sleep, the body produces antibodies, primes T-cells for optimal function, and releases cytokines. Cytokines help to keep the inflammatory process well synchronized to activate the immune system and target viral or bacterial cell death. Both duration and quality of sleep are important. Deep, restorative sleep is more beneficial than disrupted patterns. Aim to achieve 7+ hours nightly and develop your daily sleep hygiene practices (ie. maintaining a consistent sleep-wake schedule, comfortable sleeping environment, limiting screen time before bed, ensuring the bed is only used for sleep or intercourse, etc.)
3.) Stress Management:
Have you ever gotten sick after a particularly stressful period of time? This is common! Prolonged or chronic stress weakens the immune system. When we are put into a stressful situation, our body produces cortisol to sound the “fight or flight” alarm. High levels of cortisol over time can suppress the production and function of our lymphocytes. These include T-cells which kill infected cells and B-cells which produce antibodies aimed to fight off future invaders. Chronic stress also promotes low grade inflammation, which can not only damage our tissues but interfere with immune signaling. When our vitamin and nutrient resources are going toward offsetting the damage of this stress response, it will take longer for our tissues to heal. Our first line of protection such as the skin and mucous membranes will suffer. Stress also reduces variety in our microbiome which results in a weakened gut related immune system. Be sure to schedule time for yourself during the week and, if you need more support, please talk to your mental health specialist and naturopathic doctor about ways to manage your stress!
4.) Environment:
Maintaining a clean will keep the immune system from being bogged down by dust mites or other irritants. Also, as the weather cools the air dries and can become irritating to the bronchi and lungs. Using a humidifier to keep your home between 30-50% humidity may help reduce this irritation.
Proper hand hygiene is a simple and great way to prevent the spread of infectious organisms. Please be sure minimize face touching, touching communal surfaces, and regularly scrub and soap your hands for at least 20 seconds before rinsing. Ideally, hand sanitizers would be 60% alcohol or greater is soap is not available.
Hydrotherapy:
1.) Alternating or Cold Showers
It is tempting to turn the shower temperature up as the weather grows colder. Try alternating this heat with a burst of cold water. When exposed to both extremes, the blood vessels constrict and dilate. This alternation induces a pumping action in the vasculature that not only improves circulation but also keeps the lymphatics moving smoothly. Even 15-20 seconds of cold can help for every 2-3 minutes of heat. Always be sure to end your shower with cold water!
2.) Nasal Lavage
The hairs and mucus membranes of our nose are a first line of defense against airborne pathogens. Irrigating the sinuses and nasal passages with a saline solution and warm water can help to flush out irritants, dust, allergens and bacteria. It can also moisturize the nasal cavity and thin mucus to alleviate sinus pressure and resulting headaches. Doing this before bed can also improve sleep which we know is important to ensure a robust immune response!
Supplements:
Vitamin D
The cells of our skin are able to produce this key vitamin when we spend time in the sunshine. During the winter months, our exposure to sunlight dwindles because we not only spend more time inside but hours of daylight are shortened. Vitamin D supplementation is key during the winter months to keep the immune system running smoothly. Vitamin D signals to our genes to make and activate T-cells, and ensure the immune response is appropriate for the given pathogen.
Vitamin C
Our body’s demand for vitamin C goes up during times of stress, such as travel, psychological stress or infection. Vitamin C is involved in the production of antibodies by B-cells, helps damaged tissues heal after illness, modulates the inflammatory response, and signals to the cells to make more white blood cells to keep the immune system strong. Vitamin C can be supplemented but is easily accessible through consuming a variety of fruits and vegetables.
Zinc
Zinc has been shown to reduce the duration and intensity of cold symptoms. It also helps maintain a healthy barrier to keep our mucus membranes responsive to invaders. Zinc also protects immune cells by acting as an antioxidant.
Elderberry
Elderberry also known as Sambucus nigra is a common ingredient in over the counter cough drops or medicines, as it has a long standing traditional use of supporting the upper respiratory tract and immune system. A recent meta analysis supports the use of elderberry to reduce upper respiratory symptoms associated with the common cold and influenza.(1)
Licorice
Licorice or Glycyrrhiza glabra is a root that has a very distinct, sweet flavor profile. It not only serves to soothe an irritated throat and dry cough, but has been shown in in vitro or cell studies to have antiviral capacity against HepB, EBV, RSV, herpes and influenza.(2,3) Be sure to avoid this if you have high blood pressure as it can cause your pressure to go up further.
Echinacea
If you enjoy pollinator gardens, you’ve likely passed this purple coneflower. Echinacea is most effective when used preventatively to reduce the risk of getting a cold. (4) Echinacea has a stimulating effect on the immune system by increasing the activity of our first responders such as macrophages and neutrophils, as well as T-lymphocytes and natural killer cells which destroy infected cells. (5)
References:
1. Hawkins J, Baker C, Cherry L, Dunne E. Black elderberry (Sambucus nigra) supplementation effectively treats upper respiratory symptoms: A meta-analysis of randomized, controlled clinical trials. Complement Ther Med. 2019;42:361-365.
2. Fiore C, Eisenhut M, Krausse R, et al. Antiviral effects of Glycyrrhiza species. Phytother Res. 2008;22(2):141-148.
3. Zuo J, Meng T, Wang Y, Tang W. A review of the antiviral activities of glycyrrhizic acid, glycyrrhetinic acid and glycyrrhetinic acid monoglucuronide. Pharmaceuticals (Basel). 2023;16(5):641.
4. Jawad M, Schoop R, Suter A, Klein P, Eccles R. Safety and efficacy profile of echinacea purpurea to prevent common cold episodes: a randomized, double-blind, placebo-controlled trial. Evid Based Complement Alternat Med. 2012;2012:841315.
5. Park SJ, Lee M, Kim D, et al. Echinacea purpurea extract enhances natural killer cell activity in vivo by upregulating mhc ii and th1-type cd4+ t cell responses. J Med Food. 2021;24(10):1039-1049.
Proper nutrition is the foundation of a strong immune system. We like to advise our patients to “eat the rainbow” when it comes to vegetables and fruits, as each color band offers a different and nourishing antioxidant.
Antioxidants help to protect cells from the oxidative stress and toxins your body experiences as you fight an infection. Foods that fall in the yellow to red bands are rich in Vitamin A precursors which also support our gut related immune system and mucus membranes. Bell Peppers & Citrus fruits such as oranges, grapefruits, lemons, and limes are especially rich in Vitamin C, which supports the production of immune cells and has been shown to help reduce the severity and duration of colds.
Garlic contains allicin, which has potent antimicrobial, antifungal, and anti-inflammatory properties to help the body better clear infections.
Ginger & turmeric both have strong antioxidant and anti-inflammatory effects to help the immune cells function & clear infections more efficiently.
Probiotics are found in fermented or aged foods such as sauerkraut, kimchi, kombucha, kefir, miso, tempeh, pickled veggies and yogurt. These beneficial microbes help to keep our gut related immune cells responsive to invaders.
Mushrooms such as maitake and shiitake contain beta-glucans which can stimulate immune function and tell the body to make more macrophages and natural killer cells.
Achieving sufficient protein intake is also key, as the amino acids we get from breaking protein down are used to make our antibodies. This can come from nuts, seeds, legumes, lean meats, etc.
Finally, staying well hydrated is a must! This not only helps improve circulation to transport the nutrition you just gained to your tissues, but also facilitates waste removal and lymph flow. Aim to achieve at least half your body weight (lbs) in ounces of water daily. Also, fighting off infections will induce sweating that can lead to dehydration. Adding some electrolytes can also help offset this and get you feeling better faster.
Lifestyle Factors:
1.) Movement:
Regular exercise confers many benefits to the immune system. When our muscles flex and extend, there is a pumping action that occurs which promotes lymph flow. The lymphatic system produces white blood cells (WBC) or lymphocytes which are crucial for identifying and eliminating pathogens such as viruses. The lymphatic system is also responsible for clearing bacterial and viral waste products back to the bloodstream for elimination. Regular movement also helps to increase circulation of white blood cells (WBC) which allows the immune system to better patrol for threats and act quickly to fend them off. Movement also relieves stress, reduces inflammation, and promotes a restful sleep all of which are needed to prevent an overactive immune response and help our tissues heal. Also, we work up a sweat to cool our internal temperature down. When this temperature rises, it keeps certain bacteria and viruses from settling into the system.
2.) Sleep:
During sleep, the body produces antibodies, primes T-cells for optimal function, and releases cytokines. Cytokines help to keep the inflammatory process well synchronized to activate the immune system and target viral or bacterial cell death. Both duration and quality of sleep are important. Deep, restorative sleep is more beneficial than disrupted patterns. Aim to achieve 7+ hours nightly and develop your daily sleep hygiene practices (ie. maintaining a consistent sleep-wake schedule, comfortable sleeping environment, limiting screen time before bed, ensuring the bed is only used for sleep or intercourse, etc.)
3.) Stress Management:
Have you ever gotten sick after a particularly stressful period of time? This is common! Prolonged or chronic stress weakens the immune system. When we are put into a stressful situation, our body produces cortisol to sound the “fight or flight” alarm. High levels of cortisol over time can suppress the production and function of our lymphocytes. These include T-cells which kill infected cells and B-cells which produce antibodies aimed to fight off future invaders. Chronic stress also promotes low grade inflammation, which can not only damage our tissues but interfere with immune signaling. When our vitamin and nutrient resources are going toward offsetting the damage of this stress response, it will take longer for our tissues to heal. Our first line of protection such as the skin and mucous membranes will suffer. Stress also reduces variety in our microbiome which results in a weakened gut related immune system. Be sure to schedule time for yourself during the week and, if you need more support, please talk to your mental health specialist and naturopathic doctor about ways to manage your stress!
4.) Environment:
Maintaining a clean will keep the immune system from being bogged down by dust mites or other irritants. Also, as the weather cools the air dries and can become irritating to the bronchi and lungs. Using a humidifier to keep your home between 30-50% humidity may help reduce this irritation.
Proper hand hygiene is a simple and great way to prevent the spread of infectious organisms. Please be sure minimize face touching, touching communal surfaces, and regularly scrub and soap your hands for at least 20 seconds before rinsing. Ideally, hand sanitizers would be 60% alcohol or greater is soap is not available.
Hydrotherapy:
1.) Alternating or Cold Showers
It is tempting to turn the shower temperature up as the weather grows colder. Try alternating this heat with a burst of cold water. When exposed to both extremes, the blood vessels constrict and dilate. This alternation induces a pumping action in the vasculature that not only improves circulation but also keeps the lymphatics moving smoothly. Even 15-20 seconds of cold can help for every 2-3 minutes of heat. Always be sure to end your shower with cold water!
2.) Nasal Lavage
The hairs and mucus membranes of our nose are a first line of defense against airborne pathogens. Irrigating the sinuses and nasal passages with a saline solution and warm water can help to flush out irritants, dust, allergens and bacteria. It can also moisturize the nasal cavity and thin mucus to alleviate sinus pressure and resulting headaches. Doing this before bed can also improve sleep which we know is important to ensure a robust immune response!
Supplements:
Vitamin D
The cells of our skin are able to produce this key vitamin when we spend time in the sunshine. During the winter months, our exposure to sunlight dwindles because we not only spend more time inside but hours of daylight are shortened. Vitamin D supplementation is key during the winter months to keep the immune system running smoothly. Vitamin D signals to our genes to make and activate T-cells, and ensure the immune response is appropriate for the given pathogen.
Vitamin C
Our body’s demand for vitamin C goes up during times of stress, such as travel, psychological stress or infection. Vitamin C is involved in the production of antibodies by B-cells, helps damaged tissues heal after illness, modulates the inflammatory response, and signals to the cells to make more white blood cells to keep the immune system strong. Vitamin C can be supplemented but is easily accessible through consuming a variety of fruits and vegetables.
Zinc
Zinc has been shown to reduce the duration and intensity of cold symptoms. It also helps maintain a healthy barrier to keep our mucus membranes responsive to invaders. Zinc also protects immune cells by acting as an antioxidant.
Elderberry
Elderberry also known as Sambucus nigra is a common ingredient in over the counter cough drops or medicines, as it has a long standing traditional use of supporting the upper respiratory tract and immune system. A recent meta analysis supports the use of elderberry to reduce upper respiratory symptoms associated with the common cold and influenza.(1)
Licorice
Licorice or Glycyrrhiza glabra is a root that has a very distinct, sweet flavor profile. It not only serves to soothe an irritated throat and dry cough, but has been shown in in vitro or cell studies to have antiviral capacity against HepB, EBV, RSV, herpes and influenza.(2,3) Be sure to avoid this if you have high blood pressure as it can cause your pressure to go up further.
Echinacea
If you enjoy pollinator gardens, you’ve likely passed this purple coneflower. Echinacea is most effective when used preventatively to reduce the risk of getting a cold. (4) Echinacea has a stimulating effect on the immune system by increasing the activity of our first responders such as macrophages and neutrophils, as well as T-lymphocytes and natural killer cells which destroy infected cells. (5)
References:
1. Hawkins J, Baker C, Cherry L, Dunne E. Black elderberry (Sambucus nigra) supplementation effectively treats upper respiratory symptoms: A meta-analysis of randomized, controlled clinical trials. Complement Ther Med. 2019;42:361-365.
2. Fiore C, Eisenhut M, Krausse R, et al. Antiviral effects of Glycyrrhiza species. Phytother Res. 2008;22(2):141-148.
3. Zuo J, Meng T, Wang Y, Tang W. A review of the antiviral activities of glycyrrhizic acid, glycyrrhetinic acid and glycyrrhetinic acid monoglucuronide. Pharmaceuticals (Basel). 2023;16(5):641.
4. Jawad M, Schoop R, Suter A, Klein P, Eccles R. Safety and efficacy profile of echinacea purpurea to prevent common cold episodes: a randomized, double-blind, placebo-controlled trial. Evid Based Complement Alternat Med. 2012;2012:841315.
5. Park SJ, Lee M, Kim D, et al. Echinacea purpurea extract enhances natural killer cell activity in vivo by upregulating mhc ii and th1-type cd4+ t cell responses. J Med Food. 2021;24(10):1039-1049.
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