Supporting your Immune Health
There are many things we can do to support our immune system, whatever our age, so here are some of our top tips.
Firstly it’s worth mentioning that the majority of our immune system is in the gut (approx. 70%), so supporting gut health (eg our good bacteria) is also an important part of supporting immune health.
Key nutrients
There are a number of nutrients needed for the immune system to function well but here are some of the key ones:
Vitamin C
- Has anti-viral properties.
- We can’t absorb a lot of Vitamin C in one go so take smaller amounts through the day rather than a large dose all at once. However Liposomal Vitamin C enables the body to absorb more of this vitamin.
Vitamin D
- Vitamin D has an immune regulatory effect and enhances the body’s natural immune response against various infections.
- It’s often referred to as the sunshine vitamin as we get most of our vitamin D from the sun. This is when the sun touches our skin and the body can make Vitamin D which happens during the summer months. The sunlight during the winter months isn’t strong enough to do this. Unfortunately in the UK it’s easy to be low in Vitamin D so for most people supplementing through the winter months is advised.
- Some foods provide Vitamin D but in very small amounts compared to the levels we can get from the sun. We can’t get enough Vitamin D through food sources alone (eggs , dairy, oily fish, mushrooms, tofu).
Zinc
- Zinc is a key nutrient for the immune system to function well and has anti-viral properties
Beneficial bacteria
- These are the ‘good’ bacteria in the gut that play an important role in our immune system in fighting viruses and ‘bad’ bacteria.
Vitamin A
- Another important nutrient for the immune system to function well
Foods
- Vitamin C – blackcurrants, peppers, kiwi, broccoli, kale, lemons, strawberries, oranges
- Zinc– pumpkin seeds, sesame seeds, hemp seeds, cashew nuts, red meat
- Vitamin A – salmon, butter, eggs and Beta-carotene – which converts to Vitamin A: sweet potato, butternut squash, carrots, tomatoes, kale, Swiss chard, spinach, Brussels sprouts.
- Anti-oxidants – brightly coloured fruit and vegetables, especially berries and dark green leafy vegetables. Also green tea, turmeric, ginger.
- Garlic – has anti-bacterial and anti-viral properties. Crush it and leave it 10-15mins before adding to cooking or even add it raw to a hot lemon and ginger drink or a salad dressing
- Ginger – has anti-bacterial and anti-viral properties. Add a thick slice to hot water, lemon, and honey or cinnamon stick and let it brew.
- Fermented foods – these contain good bacteria. Eg kefir, sauerkraut, kimchi.
- Organic Chicken Broth/soup – packed full of nutrients for overall health including the immune system.
- Drinks:– herbal teas containing any of these: echinacea, elderberry, ginger, lemon, Manuka honey . Make your own with fresh ginger and lemon (as above)
- Manuka Honey – traditionally used for coughs, colds and sore throats due to its antimicrobial, anti-inflammatory and anti-oxidant properties.
Factors that can hinder the immune system
- Sugar – use berries, cinnamon, Manuka honey instead
- Refined carbohydrates (white flour/pasta/rice )- as these act like sugar in the body
- Alcohol – try a Kombucha (fermented green tea) or sparkling water with lemon/lime instead
- Dairy – for some this can be mucous forming so try avoiding if you have a cold
- Not enough good bacteria – anti-biotics , stress, too much sugar can all have a negative effect on our levels of good bacteria.
- Stress – this has a huge impact on our immune system. If stress is an issue it’s vital to address this and if needed consider stress-supporting supplements.
- Lack of sleep or quality sleep – sleep is vital for the body to rest and repair, and recover from illness.
Supplements
There are many options but here are some of the popular ones that we’ve seen make a difference time and again.
The key thing is taking them at the first sign of something, to try and ‘nip it in the bud’ as soon as possible. However many can also be taken preventatively through the winter.
- Elderberry – naturally a high source of Vitamin C and has anti-viral properties so has been traditionally used for colds and flu. Can be taken through the winter preventatively or just when fighting something.
- Echinacea –– has anti bacterial and anti-viral properties. Traditionally has been taken for colds and flu for generations. It can be used preventatively through the winter or when fighting something.
- Beta Glucans – these are from yeast cell walls and medicinal mushrooms. Their actions include increasing the response of the immune system and also modulating the innate immune system. Traditionally have been used for upper respiratory health and colds.
- Vitamin C – has anti-viral properties. Take in divided doses through the day rather than a large dose all at once.
- Vitamin D – a key nutrient for the immune system that most people can benefit from taking a supplement of during the winter. It is especially important for the young, elderly, dark skinned, those with low immunity or low sun exposure to supplement through the winter.
- Zinc – Another key nutrient for the immune system.
- Probiotics – the good bacteria in the gut .
- Medicinal Mushrooms – eg Reishi, Shitake, Maitake. Medicinal mushrooms have a number of actions that support the immune system so can be taken as a supplement to support overall immune health, not just in the winter.
A number of Immune supplements contain a combination of the above but come and talk to us about which would be best for you.
Children’s Immune Health
Look for supplements that contain one or more of the following:
- Elderberry
- Vitamin C
- Vitamin D
- Zinc
- Beta Glucans
NOTE: As with all supplements please check with your healthcare practitioner if you are on any medication to check there are no contra-indications.