Supporting Your Immune System Naturally

The emphasis of remaining well throughout the “sick season” is mainly on prevention with healthy habits such as good hand hygiene, cough/sneeze etiquette and avoiding those who are ill, but what is available to us once we do come down with a cold, flu, or other viral illness?

Let’s start with the fact that many of these illnesses are viral rather than bacterial rendering antibiotic treatment useless against them.  Often, supportive care is what really helps one feel some symptom relief, making being sick slightly tolerable, but it is temporary, and treatments will need to be repeated throughout the course of illness.

Comfort care does exactly what it says, it makes you more comfortable throughout the course of your illness but does not necessarily shorten the course.  Pain relievers such as acetaminophen and ibuprofen may be used for headaches and body aches as well as fevers.  There are natural products for pain relief on the market as well. 

Fever reduction may be accomplished with or without the use of medication as well by employing techniques such as tepid baths, however, you must ensure that the water temperature isn’t too low, or you may unintentionally induce shivering which will raise the body temperature instead of lowering it.

Back to the task at hand, helping your immune system function at its best.  There are several natural supplements that may be helpful for supporting your immune system not just during sick season, but throughout the year.  While these supplements may not shorten your course of illness either, they may be helpful to your immune function.

Elderberry (Sambucas Nigra):  High in antioxidants, the berry of the Elder tree grown in parts of Europe, Asia, North America and northern Africa can be used to make syrup or tea.  Ready-made syrups can be purchased in your local pharmacy if you’re not up to making your own.  Elderberry can be helpful in quieting coughs.  Elderberry may also be taken daily for immune support.

Vitamin C:  Always best to be sourced from fruits and vegetables high in Vitamin C rather than supplements.  Vitamin C is an antioxidant which aids your immune system not just during times of illness but is also good for everyday support.  Good sources of vitamin C include citrus fruits, berries, sweet peppers, kale, broccoli, and papaya.

B Vitamins: Vitamin B-6 plays an important role in making sure that your immune system is functioning properly.  It helps to produce T-cells and white blood cells which help to fight off infections. Foods rich in B6 include bananas, chickpeas, tuna, and dark green, leafy vegetables.

Vitamin D (with K2):  Unless you are getting your Vitamin D from natural sunlight, you will need a supplement that includes both vitamins D and K2 for your body to properly absorb Vitamin D.  Food sources include fortified milks and cheeses, salmon, mushrooms, almond and rice milks.

Zinc:  Zinc is anti-inflammatory and helps make sure that our immune system is functioning properly.  It’s best to incorporate zinc rich foods into your diet instead of supplementing.  It can be found in oysters, beef, pumpkin seeds, lentils, and Greek yogurt amongst other foods.

Overall, the best way to support your immune system is to eat a healthy diet incorporating a variety of fruits and vegetables, maintain physical activity, and honor our bodies (listen to them, they are inherently wise).

In good health,

Nadia

References:

https://www.dietaryguidelines.gov/resources/2020-2025-dietary-guidelines-online-materials/food-sources-select-nutrients/food-sources

https://www.healthline.com/nutrition/vitamin-c-foods#TOC_TITLE_HDR_18

https://www.hsph.harvard.edu/nutritionsource/vitamin-b6/