Take herbs to support the immune system and to help fight any winter colds that do crop up.
Echinacea:
Echinacea has antiviral and antibacterial properties and can help stop a cold by killing the cause of the infection. Echinacea can also reduce inflammation in cells infected by a virus. Echinacea also reduces the number of inflammatory chemicals produced in the body. These chemicals can cause the typical symptoms of the common cold – sneezing, coughing, runny nose, stuffy nasal passages, etc. Balancing their production allows the immune system to work effectively without triggering unpleasant symptoms.
Echinacea can be taken acutely if you have already come down with a cold but it can also be taken preventatively. I find it especially useful to take as a spray when I am travelling, e.g., on an airplane, to nip in the bud any bug I might catch while travelling, and keep me feeling well for my holidays.
Elder:
Elderberries are a well-known immune remedy but elderflowers can help as well. You can pick elderflowers which are growing abundantly in June and make a tea with the fresh flowers to drink if you feel you are coming down with a cold. They are what herbalists call diaphoretics, will help the body to sweat, and will support the body’s innate immune function while it fights an invader. Elderberries have a more direct action on the immune function, increasing cytokine activity and helping to fight off any infections.
Nasturtium
You may have Nasturtiums growing in your garden all summer long, but did you know that both the flowers and leaves are edible? They taste a bit spicy and mustardy and I love adding them to salads. Nasturtium extract contains glucosinolates, which have an affinity for the lungs where they have antibacterial, antiviral and anti-inflammatory effects. Nasturtium has traditionally been taken for swollen airways, coughs, and bronchitis, clearing mucus and acting as an expectorant. Additionally, nasturtium is a very rich source of vitamin C.
Nasturtium is used by herbalists to treat respiratory tract infections, including sinusitis and bronchitis, and for other infections like urinary tract infections and oral infections.
Vitamins for Immune Support
Vitamin C
Vitamin C is probably the most well-known immune support supplement out there. It has antioxidant properties which are important in keeping the immune system functioning optimally. People who get enough vitamin C are, therefore, more able to fight off infections than those who are deficient.
Consuming high levels of refined sugars may compete with the absorption of vitamin C which, as well as supporting the normal function of the immune system, is very important for maintaining the health of the mucous membranes. So, it’s a good idea to limit your sweet and sugary snacks and to keep your vitamin C levels topped up with some of the foods I have listed at the end.
Vitamin D
Vitamin D is important to keep the immune system functioning well. As vitamin D deficiency is a fairly common occurrence across all population groups, this could be a contributing factor in regular bouts of sickness, colds and flu. However, too much vitamin D isn’t good either, so it’s worth getting levels checked once a year.
Sunlight is a key source of vitamin D and it can be easy to get vitamin D from the sun in summer months: 10-30 minutes of sun exposure a few times a week is sufficient. Many sun creams will, however, block vitamin D absorption and, depending on the weather, you might not be spending enough time outside; so, it is worth checking your levels with a blood test and taking a supplement if vitamin D levels are low.
Vitamin A
Vitamin A is probably more noted for the positive effect it can have on vision and eye health, but it also has a part to play in enhancing immune function. It is involved in regulating immune responses and processes, for example, and helps to protect against colds and flu. This is because it helps to produce white blood cells that protect the body from such infections.
If you fail to get enough vitamin A, it is more likely that you will get sick. So, to keep the immune system functioning at its best, this is an important nutrient to get enough of.
Food for Immune support
Foods to focus on
To support your immune system, focus on a balanced diet rich in whole foods – think ‘eat the rainbow!’ Incorporate plenty of colourful fruits and vegetables like berries, citrus fruits, leafy greens, and bell peppers, which provide essential vitamins, minerals, and antioxidants. Lean proteins such as poultry, fish, beans, and tofu give us amino acids that support immune function. Don’t forget healthy fats from sources like nuts, seeds, avocados, and olive oil, which help reduce inflammation. Probiotic-rich foods like unsweetened natural yoghurt, kefir, and fermented vegetables like sauerkraut and kimchi all support gut health which crucial for a strong immune system. Mushrooms are a huge support too! They encourage the production of infection-fighting cells. They improve the action of white blood cells which are needed for our immune system to protect us from infection.
Foods to avoid
Limiting processed foods high in refined sugars and unhealthy fats (like trans fats, refined vegetable oils and margarine) is crucial, as they can contribute to inflammation and weaken immunity. This includes pretty much all processed foods! It’s not that you can’t have any treats; the odd ice cream isn’t going to make you sick unless you are lactose intolerant. However, eating a diet that is often high in sugar and processed foods will weaken your immune system. High-sodium foods (salty crisps, salted peanuts, and most processed foods are generally high in sodium) can also lead to dehydration, which may compromise immune function too. Adding some salt to healthy home-cooked meals is a different story, but just be aware of your salt intake.
Lastly, be cautious with foods that you may be sensitive or allergic to, as they can trigger immune responses and cause inflammation. Basically, avoid the processed stuff and eat real food!
Alcohol
I hate to be the bearer of bad news, but excessive alcohol consumption can impair the immune system too. A cold pint on a hot day or a few cocktails on your holiday is probably fine, but if it’s every day, or even every weekend it can make you more susceptible to catching a cold.
Lifestyle tips for immune support
Reduce stress:
Stress has a h
uge impact on our immunity. It is really the unspoken enemy of our immune system. So, stress alone cannot make us catch a virus, but it does weaken the immune system’s ability to respond to pathogens, leaving us more vulnerable to infection. Recovery can also to be slower since the immune system is suppressed in favour of dealing with these incessant stressors.
The science confirms this! Which is always interesting. There was one study that found that people who had been under stress were twice as likely to develop a cold. Another experiment confirmed that the inflammatory response feeds off stress.
So, what to do?! Meditation, good sleep, laughter, exercise, time outdoors immersed in nature, turning off the news! These are all things that are going to help reduce stress and thus improve immunity! Take a deep breath and, whatever it is that’s stressing you out – just let it go! If you need some extra help letting go, herbs like Passiflora (Passiflora Complex Spray, avogel.co.uk), Valerian, Lemon balm and Avena sativa can be great support too!
Stay Hydrated:
Drink plenty of water throughout the day to help flush out toxins and keep your immune system functioning optimally. Herbal teas and infused water with slices of lemon, cucumber, or mint are refreshing options. A handy way to make sure you are drinking enough water for your individual body is to multiply your body weight in kg by 0.033 and that will give you a basis of how much water you need to drink daily. If you are sweating you may need to add more. Also be aware of dehydrating drinks like coffee, black tea and alcohol. If you drink any of these you will need to add more water to your base amount from that formula.
Prioritise Sleep:
Sufficient sleep is thought to help support your immune functions in more ways than one. Sleep is thought to help support different branches of the immune system, including your innate and adaptive immunity, as well as helping to enhance your immune ‘memory’, affecting how you respond to repeat exposure to similar infections.
Aim for 7-9 hours of restful sleep to allow your body to recharge. Interestingly the hours before midnight are more restorative, so make sure you get asleep early as well.
Try A.Vogel’s Sleep Well Dissolvable Granules from revital.co.uk
Move Your Body:
Regular exercise is a powerful tool for supporting immune function. Get your body moving, whether it’s brisk walking, jogging, cycling, going to the gym or something less “exercisey” like dancing, gardening, even cleaning the house! When we move our bodies, we release endorphins, which help reduce stress levels. Lower stress means lower levels of cortisol, a hormone that can suppress the immune system when elevated for long periods. Exercise also promotes good circulation, allowing immune cells to move freely throughout the body, ready to respond to any invaders. Over time, regular exercise can improve overall immune function, making you more resilient to illness. Aim for at least 30 minutes of moderate exercise most days of the week to reap the immune-boosting benefits and stay healthy.