It’s cold again outside and like every year, the cooler weather brings all kinds of things and they are not all that great. One of these is the much dreaded flu or cold that seems to creep up on us at the most inconvenient times. With an always busy schedule we can’t afford to get sick and fall behind, so here are some ideas to help you naturally boost your immune system.
Most Importantly: Take Care of Yourself
High levels of stress and low levels of sleep are among the number one causes for higher susceptibility to colds. Many studies have shown that sleep deprivation is linked to a weakened immune system. This is because the body produces many disease-fighting substances while we are asleep. In addition to being more prone to diseases when sleep deprived, the duration of colds also increase due to the lack of resources the body has to fight off invading cells. To ensure good immune health, adults should generally get 7-8 hours of sleep and children should get anywhere from 9-11 hours.
This time of year can also be one of the most stressful times, so taking steps to reduce and eliminate stress is crucial to proper immune function. High levels of stress in the body produce more cortisol, which in an emergency “fight or flight” situation is important. When the body senses higher levels of this hormone, other bodily systems, such as the immune system, slow down to allow you to react in an emergency. While this may be optimal for a short term high stress situations, these high cortisol levels brought on by chronic stress can be extremely harmful in the long run. So, ensuring that you are getting enough rest, finding time to relax, and managing stress during a hard work or school day is incredibly important to supporting your immune health.
Maintaining a healthy diet all year is also important. Be sure you are eating foods that are rich in nutrients and that you are drinking plenty of water. Diet plays a large role in your overall health and when you eat poorly it is reflected in the weakening of your body.
Immune System Boosters
The most important thing to do to stay healthy this flu season is really making sure you are leading a healthy life with enough sleep, good practices for stress management, proper nutrition, and exercise. Once you balance these in your daily life, you might find that your health drastically improves but if you still begin to feel a bit sick, there is a short window (within the first 24 hours of starting to feel sick) in which you can boost your immune system to give it a kickstart to fighting the infection in your body.
Some effective immune boosting supplements include echinacea, elderberry, and colloidal silver. Echinacea contains many chemical constituents that are effective in stimulating the immune system naturally. It has worked especially well when used proactively on recurring infections. The Elderberry plant has a flower in the spring and berries in the fall, and both have incredible health benefits. The berry has powerful antioxidants that stimulate the immune system to reduce inflammation and fight cold and flu symptoms. It is especially effective in shortening the length of a cold. Colloidal silver is not as commonly known about, but has been used to fight diseases since ancient times. It has generally been used as a broad-spectrum antimicrobial agent to stop the spread of illnesses. All you need is one drop a day for no more than 14 days. Be sure that you don’t misuse this product or buy a kind that isn’t true colloidal silver because these can cause a condition called argyria.
Another good immune system booster are probiotics. Probiotics are foods or supplements that contain good bacteria that your body needs. They help boost immune function by increasing the number of antibodies the body can produce but also help you digest the nutrients that support the immune system. Kefir, cultured vegetables like Sauerkraut and pickles, and yogurt are all great examples of probiotic foods.
Vitamins are also important. Found in most fruits and vegetables, Vitamin C plays a large part in supporting immune health and shortening the length of colds. But another important vitamin the body needs for proper immune function is Vitamin D. It should be consumed proactively since it mostly helps in the prevention of colds and the flu and maintains the body’s tolerance to infection. While in the summer months spending time in the sun can be a good enough source of Vitamin D, it is typically not strong enough in the winter to provide enough of it for your body to feel the benefits. Luckily, there are plenty of nutritional sources of Vitamin D such as wild caught fish, egg yolks, shiitake mushrooms, milk, and oatmeal.
Before taking any supplements it is best to talk to a medical professional to ensure that it is right for you. If you have questions or concerns about any of these remedies, don’t hesitate to reach out to me. I’d be happy to answer any questions and help guide you on what might be the best possible treatment tailored specifically for you.
