Immune Support Part I: How to avoid sickness
September brought with it sunshine and warmth, but with the kids back in school it also brought the inevitable sharing of germs. Many of our patients (and our docs!) have already battled their first cold of the season, and now with October upon us and winter around the corner we want you to have as much information as you can to stay healthy; how to avoid that dreaded cold, how to kick it to the curb quickly if you do get hit, and when to reach out to the Be Well ND’s for support. In this 2-part series, we’re getting you up to speed on the basics when it comes to supporting your immune support (part I) and giving you a peek into our favourite naturopathic tools that we use when a cold or flu does come knocking (part II).
Before we jump ahead to the exciting herbs and nutrients to use when you’re sick (part II), we must spend a moment talking about the importance of the un-sexy and un-sung heroes of our immune system. These are the heavy lifters that, when used routinely, support optimal immune function. They include adequate sleep, a healthy diet, a happy gut, well-managed stress (more on this in another post), daily movement, and optimal hydration.
I know YOU KNOW that these factors are important, but when we don’t place enough emphasis on putting in the daily work to maintain these healthy practices, our immune system’s army is weakened and we become vulnerable to germs. I urge you to look back to the last time you were sick and ask yourself ‘were my daily foundations strong leading up to my illness?’ The answer is likely no. Let’s look at where you may have room for an immune system tune-up:
Hydration: The Underestimated Hero
It’s easy to overlook, but staying hydrated is crucial when it comes to preventing colds and the flu. Think of hydration as the oil that keeps the machinery of your immune system running smoothly. Staying hydrated helps maintain healthy mucous membranes in your respiratory tract, which act as a barrier to infection.
My favourite tricks for staying hydrated are to carry my water bottle with me anytime I go somewhere in my car (I do my best water drinking while driving), sticking to my ‘water before coffee’ rule every morning, and keeping a full glass of water beside my bed at night.
Diet: Is it time to move to the Mediterranean?
A diet rich in clean proteins (white meats, fish, and plant-based proteins). healthy fats (olive oil, avocado, nuts and seeds), legumes (beans, peas, lentils), and a rainbow of fruits and vegetables contain nutrients that make up the building blocks needed for the immune system to do its best work.
What do we call this way of eating? The Mediterranean diet! A recent study showed that the adoption of the Mediterranean diet allowed for major improvements in patients with recurring colds, ear infections, and upper respiratory tract infections. [1]
The Gut: Where Immunity Begins
You’ve probably heard that the gut is the “second brain,” but did you know that it’s also the headquarters of your immune system? Yup, about 70-80% of your immune cells hang out around the wall of your gut – sampling everything that’s coming down the pipes. Your gut is a vital player in preventing colds and flu’s and is home to trillions of bacteria. Maintaining the right ratio of good to bad bacteria is what keeps not only your digestion happy, but also the army of immune soldiers that are fighting off germs in your gut even as your read this post.
A great way to support a healthy gut is by following a Mediterranean diet (good food = good gut bacteria) with an added daily dose of a probiotic containing food like yogurt, kefir, or unpasteurized sauerkraut. Probiotics contain good bacteria that can keep your bacterial balance in check.
Not sure what qualifies as a happy gut? Having a daily bowel movement (or two) free of mucus and undigested food, and the absence of heartburn, bloating, and cramping is a good start. Should be smooth and one long piece about the size of your ‘OK' symbol when you put your thumb and index finger together. Your Be Well ND’s are gut health experts so if you are struggling with digestive issues, reach out to explore why.
Sleep: Our Immune Housekeeper
When we sleep our immune system releases protective cytokines that can help ward off colds and flu’s. The moment we dip below 7 hours of sleep, we become almost 3 times as likely to develop a cold than those who are getting more than 8 hours. [2]
How can you prioritize sleep? Put the screens down! We know that engaging in screen time (TV, phone, computer) delays bedtime (I see you doom scrolling) and suppresses melatonin, our sleep hormone. Instead of looking at a screen, 30-60 min before bedtime try reading a book, writing in a journal, taking a bath, or practicing deep breathing or meditation. These activities all turn down stress and turn up your body’s ability to engage in good-quality sleep.
Movement: Movement is medicine!
Physical activity helps circulate immune cells throughout the body more effectively, allowing them to detect and kill germs more quickly. Routine exercise reduces inflammation, helps manage stress (a known immune system bully), and supports good sleep.
As little as 20 minutes of movement each day is enough to reap the benefits for immune function. If this isn’t part of your daily routine, keep it simple by starting small (a 5 min walk!) and working your way up to 20 min of an activity that you like. [3]
Bloodwork: Is it time to look under the hood?
As good as your Be Well ND’s are at our jobs, we don’t have a crystal ball in front of us. Doing bloodwork takes the guesswork out of the equation and can reveal obstacles in the way of your immune function. How is bloodwork helpful to understand someone’s susceptibility to illness?
Complete Blood Count (CBC): The complete blood count looks at red blood cells and white blood cell levels. Red blood cells can reveal the presence of anemia (a type of iron deficiency – see below), while white blood cells are the body’s first line of defense. If white blood cells are low, it could mean you have an increased susceptibility to colds and flu’s
Iron status: Iron deficiency can impair a part of your immune system called the ‘adaptive immune system’. The adaptive immune system is responsible for specifically targeting the type of germ that is causing the infection. But talk to your ND prior to taking it because certain pathogens thrive in the presence of iron – and we don’t want you making a bad situation worse!
Vitamin D: Individuals who have low vitamin D status have higher risk of head or chest cold and other respiratory diseases including influenza, pneumonia, and ear infections.
Blood sugar: High blood sugar can impact the immune system and increase the frequency of influenza
Specialized testing: Depending on your symptoms, it may be helpful to explore autoimmune markers, specialized gut testing, or order more advanced immune testing.
Why Prevention is Paramount
Here’s the thing: it’s much easier to prevent a cold than it is to treat one. A strong immune system is like having a well-locked front door—germs just can’t sneak in. BUT even the best of us/healthiest of us will go through times when we can’t (or don’t) keep up our daily healthy habits. And if those times last long enough or hit hard enough, we develop cracks in our foundation that make it hard to lock the door. In part II of this series, we’ll explore what to do when sickness does come knocking. So stay healthy and stay tuned!
[1] Ferro Y, Pujia R, Maurotti S, Boragina G, Mirarchi A, Gnagnarella P, Mazza E. Mediterranean Diet a Potential Strategy against SARS-CoV-2 Infection: A Narrative Review. Medicina. 2021; 57(12):1389. https://doi.org/10.3390/medicina57121389
[2] Chu, Y. How Sleep Affects your Immune System. www.yalemedicine.org. Mar 13 2023.
[3] Nieman DC, Sakaguchi CA. Physical activity lowers the risk for acute respiratory infections: Time for recognition. J Sport Health Sci. 2022 Nov;11(6):648-655. doi: 10.1016/j.jshs.2022.08.002. Epub 2022 Aug 20. PMID: 35995362; PMCID: PMC9391085.
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