Keeping your immune system strong
The immune system is an amazing and complex function of the body that protects us on a daily basis. We are born with an innate or non-specific immune system which is the first line of defence against any pathogens such as bacteria, viruses or other foreign invaders. We also have an adaptive immune system (also known as the acquired immune system) which is the second line of defense and takes over if innate immunity isn’t able to do its job in destroying the pathogens.
They both work together but play different roles. The innate immune system acts in a non-specific way and its response is immediate and up to 4 days after initial invasion. The adaptive is a longer term response (after 4 days) and has more of a specific or targeted response - like a specialist team. The adaptive immune system takes longer because it needs to identify the germ first and then destroy it. Once it identifies a germ, it remembers it from the previous time is and launches a quicker attack if it occurs again.
The good thing is that your body knows what to do and does it automatically (as long as you aren’t immune compromised). There are some everyday dietary and lifestyle tips that will help keep your immune system functioning efficiently.
Regular exercise and/or incidental movement through the day - increases immunity several ways. Improves blood & lymphatic circulation around the body.
Get a good night’s sleep - no late nights. Repair and healing occurs while we are sleeping.
Healthy diet - eat the rainbow of fruit & veg which is high in antioxidants, high in fibre and provides the necessary nutrients for proper immune function.
Ensure your digestion is optimal so that you are absorbing your nutrients and providing a good foundation for your gut bacteria.
Pre and probiotics contribute to a healthy balance of intestinal bacteria. 80% of your immune system is located in the gut, therefore a variety of healthy gut bacteria helps defend the gastro-intestinal tract which forms a protective barrier against invading pathogens.
Limit sugar as it compromises the immune system by competing with vitamin c for absorption into the body, therefore depleting the immune enhancing vitamin and also increasing overall inflammation.
Keep well hydrated with water. Water helps to carry nutrients & oxygen through the blood stream, helps flush out toxins including bacteria, aids the lymphatic system, digestion and ensures the proper functioning of your cells.
Work on mindset and lower stress & anxiety levels - it plays havoc with the immune system (stop watching every news bulletin & don't take on other people’s negativity).
If you suffer from frequent colds or infection, feel constantly run down, experience poor sleep or not able to eat a variety of healthy whole foods, you may benefit from supplemental support to improve your resilience.
Specific nutritional & herbal support
Zinc: Enhances the innate immune function, decreases viral replication & reduces oxidative stress and inflammation.
Vitamin C: Plays a role in immune modulation (helps support the immune system by modifying or enhancing what the body needs to help it function optimally). It assists in wound repair, has antioxidant and anti-inflammatory actions and increases antibody and Natural Killer (NK) cell production.
Vitamin D: Plays a role in both the innate and adaptive immune response, it is an immune modulator and has anti-inflammatory & antiviral actions. Vitamin D deficiency is often associated with an autoimmune disorder.
Vitamin A: Enhances the first line of immune defence (mucosal lining - nose, throat, mouth), enhances production of antibodies and anti-inflammatory substances and increases natural killer cells of the immune system.
Echinacea: Targets the specific & non-specific immune function. It is immune modulating and immune stimulating, anti-inflammatory & enhances the lymphatic system.
Elderberry: Acts as an immune modulator, anti-viral, antibacterial, antioxidant & anti-inflammatory. It also contains high flavanoid & vitamin C content and is helpful in upper respiratory symptoms such as nasal congestion, coughs & colds and seasonal allergies.
Astragalus: An immune modulator, anti-viral, antioxidant and an adaptogen (helps the body to adapt to stressors). Also increases white blood cells and NK cells.
Andrographis: Immune modulator, can help to prevent or reduce fever, anti-inflammatory, antioxidant, and antibacterial.
Reishi mushroom: Immune modulating and enhancing, adaptogen, tonic, antioxidant, anti-inflammatory, antiviral and anti-allergic.
Probiotics: Assists mucosal barrier function by enhancing production of Secretory IgA (SIgA) (which protects and regulates intestinal & respiratory lining and separates the inside of the body to the outside environment). Plays a role in reducing inflammatory substances which contribute to lowered immunity.
Omega 3 fatty acids: Reduces susceptibility to infection & decreases inflammation.
Quercetin: Assists in inhibiting viral replication & protects against oxidative damage and reduces inflammation
Knowing which supplements to use and what dose can be difficult to navigate, as many have multiple functions. Some are also best not to use with other prescription medications. Always get professional advice before self prescribing to get the most suitable and optimal product for your circumstances and to avoid any interactions.