Now that the holidays – and accompanying social activities – are over, it’s all over the news that the various flavors of respiratory ailments (the flu/COVID-19/RSV) are already wreaking havoc on us. As such, I thought I would share some simple, effective immune boosting strategies to help get you through this cold, dark winter. We’ll get to herbs shortly, but you’ll achieve best results if you strive for a whole body approach that includes diet, sleep, movement, and promoting calm.
Diet
In my humble opinion, the ‘easiest’ diet strategy that you can follow for strengthening your immune system (and whole body, really) is to eat lots of fruits and vegetables. This is because these foods contain countless essential nutrients that help your body function at its best, whether it’s to stave off infection, increase energy, or respond to stress effectively.
The easiest way to remember what to eat is to Eat the Rainbow: produce of all colors. Different pigments in fruits and vegetables indicate which beneficial compounds are present. This article from Whole Foods summarizes this method nicely, including specific benefits for specific colors. This Rainbow Pizza recipe from Giant Food goes one step further to help you Eat the Rainbow!
The USDA, via MyPlate, generally recommends 5 servings (“cups”) of fruits and vegetables daily. If this seems like a lot, don’t worry! Start small. When I’m working with a client we slowly build up: start with ‘one more’ fruit or vegetable than you normally eat in a day – every day, and stick to it until it becomes a habit. To keep from getting bored, try different varieties. You’ll maximize the benefits.
Since it’s winter, you may think that fruits and vegetables aren’t in season. Thankfully, this time of year citrus fruits, pineapples, winter squash, root vegetables (beets, turnips, etc), leafy greens, and others are fresh and of good quality. For varieties that aren’t in season, remember the frozen section – fruits and veggies are usually flash frozen at the time of harvest to maintain all that nutritive goodness. In a pinch, even canned varieties provide benefit. Just mind the salt for the vegetables, and get fruit packed in juice instead of syrup to watch the sugar.
Adequate Rest
For a strong immune system, sleep is essential. Research has shown that a lot of rebuilding and regenerating happens while we sleep. Specifically, the adaptive immune response – i.e., the formulation of antibodies to combat a specific antigen (e.g., virus) – is mobilized. The resultant specialized immune cells are migrated into the lymph system where they can enter circulation to be better positioned to fight invaders.
Good Sleep Hygiene:
- Cool, quiet, dark room
- Eat last big meal 2-3 hours before bed
- No caffeine several hours before bed
- No TV/electronics in bed
- Strive for at least 7 hours/night
Movement
I don’t like the word ‘exercise’, because that sounds too much like ‘work’. What’s really important is that you get up and MOVE! Like sleep, research shows that regular exercise boosts your immune system. It also conditions your cardiovascular system, increases your metabolism, and improves sleep. Ideally, you should get at least 30 minutes of moderate activity daily, but like the fruit and vegetable discussion, strive to start with ‘a little more’ than you currently do now.
The good news is that anything that gets you up and moving counts! The trick is to find something you like so that it doesn’t feel like a burden. Do you like to take walks? Even a brisk walk in the cold air can be invigorating this time of year. How about dancing? Any kind, even in the privacy of your own living room while listening to those good old ’80’s tunes (you know who you are!) counts. Even housework counts – kill two birds with one stone?
If you are looking for more formal ways to get moving, a gym membership or signing up for a fitness class can be very motivating. If you’re on a budget, or short on time, there are a multitude of FREE exercise videos and in-home workouts on YouTube (and other sources). Finding a workout buddy can also be very helpful in keeping you (both) on track.
Immune Boosting Herbs
Now that you’ve got your diet, sleep, and movement routines in place, it’s time to augment these good habits with some herbal immune boosting strategies:
Garlic (Allium sativum): Garlic has amazing direct anti-microbial properties as well as boosting the immune system. It’s also high in anti-oxidants for general cellular health. Cook with it liberally (add it to stir frys, on toasted bread, soups). Just be sure to crush the cloves before cooking to release the active constituents. If you don’t like the taste of garlic, there are several quality supplements on the market. A couple I like include: Kyolic Aged Garlic and Planetary Herbals GarlicChol (which is also used to maintain healthy cholesterol levels).
Echinacea (Echinacea angustifolia, E. purpurea): This classic immune-boosting herb has been shown to increase adaptive immune cell activity. That is, there is a lot of research that has demonstrated that taking echinacea root at the first sign of illness can reduce the length and severity of a cold. Moderate amounts may also be taken as a prophylactic. Root preparations are available in teas, tinctures, capsules. There are numerous echinacea products out there. One way to judge echinacea’s quality is whether you get a strong, tingly sensation on your tongue when you take it (in tea or tincture form).
NOTE: Echinacea is in the aster (daisy) family, with which some people can have an allergic reaction. If this happens to you, simply stop taking it and symptoms should resolve.
Astragalus (Astragalus membranaceous): This Ayurvedic root is great for long-term support in strengthening the immune system over time. It is best to start taking it well before any symptoms occur to maximize immune response when faced with an invader. I like to combine astragalus with reishi mushroom because they both fortify the immune system as well as improve the stress response. Oregon’s Wild Harvest has a nice capsule I like containing therapeutic doses.
Elder berry/flower (Sambucus nigra): Elder berry syrup for respiratory ailments is getting more popular these days, and you can find a multitude of products on the market now. Like echinacea, elder berry can have a positive effect once you start experiencing symptoms – if you start taking it immediately. Elder berry syrup is especially great for children. It’s very mild and it tastes great. Read more about elder berry, including how to make syrup, in my blog post.
Practice Calm
Finally, ever notice, when your life has been turned upside down or your stress is through the roof, that’s when you get sick? As we all know and experience, stress can take its toll on our bodies, and that includes our immune system. So, implementing calming practices into your routine can also enhance your immune system. Most simply, remember your deep breathing – slow down, inhale deeply through your nose, and exhale slowly through your mouth. Meditations are also very helpful. There are numerous free guided meditations online, or for a more curated experience, I like the Calm app. Check with your employer to see if they have a corporate Calm account – if so, you may be able to get free access!
Herbally, peppermint, chamomile, and lavender can invoke a sense of calm either in teas or even just smelling their aroma. Additionally, for a calming tea, visit the grocery store and look for blends with either (or both!) of the following:
Scullcap (Scutelleria lateriflora): One of my favorite ‘nervines’, great for taking the ‘edge’ off that nervous, jittery feeling. Mild-tasting, very safe, with no ‘wonky’ side-effects.
Lemon balm (Melissa officinalis): Another nervine, with similar properties as scullcap. Pleasant, lemony flavor.
See my ‘Herbs for Anxiety‘ blog for additional calming herbs.
Be Well! (and wash your hands!)
I hope these simple immune boosting strategies help you make healthy choices for yourself in the coming months to help you stave off those pesky microbes!