Moms, we are always looking for ways to keep both ourselves and our kids healthy, right? The lists of helpful things available to us are long, and today I want to talk about a few natural ways to boost your immune system. (There are many ways, I will cover my top 10) I am sure we can all agree that there is no good time to get sick. Luckily, there are many things at our disposal that can go a long way to keep our immune system strong and doing its best to kill what we come in contact with on a day to day basis.
#1 Vitamin D-The sun is our friend. Research suggests three-quarters of U.S. teens and adults are deficient in vitamin D… leaving them with less-than-optimal health (1).
Your skin naturally produces your body’s supply of vitamin D from direct exposure to bright midday sun with a mere ten or fifteen minutes’ exposure per day. What is one of the symptoms of low Vitamin D? You guessed it….a greater incidence of cold and flu. Taking a low amount of Vitamin D is perfectly safe if you are not able to get this amount of sunshine a day. It is said that fair skinned individuals, especially redheads, can absorb and utilize Vitamin D much easier than others. Where you live also plays an important part. The closer to the equator you live, the better. Since Vitamin D is is NOT a water soluble vitamin, please be sure to get your Vitamin D levels checked by your doctor before taking large amounts via a supplement.
#2 Eat a healthy diet-It goes without saying that eating healthy will boost your immune system. Eat plenty of vegetables, fruits, nuts, and seeds which will provide your body with the nutrients your immune system needs. Simply put, illness and dis “ease” thrives on sugar. Consuming too much sugar suppresses the immune system cells responsible for attacking bacteria.
#3 Probiotics– Probiotics are a form of healthy gut bacteria. Their job it to stimulate naturally forming enzymes in the gut to keep out digestive system happy and healthy, and to keep us well. Keep your gut flora in check and in good balance by consuming plenty of fermented foods or by taking a quality daily supplement.
#4 Echinacea– Echinacea stimulates the body to produce more infection-fighting white blood cells, such as T-lymphocytes and killer white blood cells. Echinacea also seems to search out and destroy some viruses, such as the common cold and flu viruses. There have been many studies performed on echinacea with mixed results. Some say that echinacea should be used periodically as a preventative, others say use echinacea when you get sick. Do some research for yourself!
*Echinacea is NOT for you if you have an autoimmune condition such as lupus, rheumatoid arthritis, or diabetes. I recommend taking it for no more than 2-4 weeks, respectively, without taking a break.
Read more on echinacea here.
#5 Ginger-One of my FAVORITE herbs. (Technically a root) Ayurvedic medicine believes that ginger helps to cleanse the lymphatic system, which is our body’s sewage system (2). By helping keep your airways and lymphatics open, ginger may help prevent the accumulation of the toxins that may increase your risk of infection. (It may help with aches and pains too!)
*There are contraindications to using ginger. Do not take ginger if you use anticoagulants, have gallstones, or a clotting disorder (3).
#6 Garlic-Cook with it often, raw is best (although you might not be holding many conversations afterwards) Allicin, the primary active constituent of garlic has been used to prevent colds and flu. There is truth to grandma’s chicken soup! Garlic is also a natural antibiotic, and can help fight off infection before it sets in (4). Crush the garlic bulb on the counter and let sit for 10 minutes before adding it you your meals (or eating raw) to release this potent compound. If using in cooking add at the later part of the cooking process to retain this powerful constituent.
*Do not use is you take anticoagulants of have liver problems. Garlic can cause gastrointestinal discomfort in some people or in excess.
#7 Elderberry Syrup– Used for its antioxidant activity, boosting the immune system, and is great for coughs, colds, and flu, elderberry syrup is a must have in your home. There is research to back up this powerful little berry, here is one study on PubMed. Elderberries contain amino acids, carotenoids, flavonoids, vitamins A and B and a large amount of vitamin C. They are also mildly laxative, a diuretic, and diaphoretic. Flavonoids, including quercetin, are believed to account for the therapeutic actions of the elderberry flowers and berries.
Here are some additional studies that speak to the benefits of elderberry. You can purchase at your local CVS, Walgreens, or buy on Amazon. I prefer to make my own.
*Kong F. Pilot clinical study on a proprietary elderberry extract: efficacy in addressing influenza symptoms. Online Journal of Pharmacology and Pharmacokinetics. 2009;5:32-43.
*Roschek B, Fink RC, McMichael MD, et al. Elderberry flavonoids bind to and prevent H1N1 infection in vitro. Phytochemistry. 2009;70:1255-61.
*Ulbricht C, Basch E, Cheung L, et al. An evidence-based systematic review of elderberry and elderflower(Sambucus nigra) by the Natural Standard Research Collaboration. J Diet Suppl. 2014;11(1):80-120.
*Zakay-Rones Z, Thom E, Wollan T, Wadstein J. Randomized study of the efficacy and safety of oral elderberry extract in the treatment of influenza A and B virus infections. J Int Med Res. 2004;32:132-40.
#8 Sleep-Something that even I struggle with. Not due to insomnia, (I consider myself very lucky) but due to being a Mom of two small children and a full time student. I often burn the candle at both ends. I do my best to get minimum of 7 hours of sleep, 7-9 is ideal. Fatigue increases your susceptibility to illness. Like stress, insomnia can cause a rise in inflammation – and similarly an increase in cortisol-your stress hormone. The higher your stress, the weaker your immune system gets.
#9–Yoga, meditation, and other relaxation techniques– If stress suppresses the immune system, then practices that suppress stress boosts your body’s ability to heal itself! Lowering levels of cortisol in the blood can improve sleep, boost the immune system, and keep your endocrine system chill, which then in turn helps fight for your overall health and well-being. This can easily be achieved by meditation or other relaxation techniques such as yoga, tai chi, qigong, progressive muscle relaxation, etc. I say easily in that all of these rituals will work wonders, but it is you that has to follow through. Not always easy in our busy world…but keep doing your best! Embrace as may self-care items into your everyday routine as possible for optimal health.
#10–Happiness– Last but not least: laughs, hugs, and overall happiness. Laughing decreases the amount of stress hormones in the body while increasing a type of white blood cell that fights infection (5). Hugs strengthen the immune system as well. Hugs, and good happy feelings in general stimulates the thymus gland, which regulates and balances the body’s production of white blood cells. Hug multiple times a day for best results. Smile….be happy!
References
(1) Demographic Differences and Trends of Vitamin D Insufficiency in the US Population, 1988-2004. Retrieved from
https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/414878
(2) (3) Ginger: The Ayurvedic Perspective. Retrieved from http://www.muditainstitute.com/blogs/happybelly/ginger.html
(4) Garlic: Proven Health Benefits. Retrieved from https://www.medicalnewstoday.com/articles/265853.php
(5) Why Laughter Is Good For The Immune System, Opens Inner Cellular Pharmacy. Retrieved from http://www.laughteronlineuniversity.com/laughter-immune-system/
Please note that I am not a medical practitioner. The content of this website is provided for general informational purposes only and is not intended as, nor should it be considered a substitute for, professional medical advice. Do not use the information on this website for diagnosing or treating any medical or health condition. If you have or suspect you have a medical problem, promptly contact your professional healthcare provider. By using this website, you assume full responsibility and liability for your own actions.
