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Cold weather brings with it every year a wave of flus and colds. Many people reach for medicines already at the first symptoms of illness, or get vaccinated preventively. Yet there are so many natural ways to prevent them and how to treat them. Read 12 tips on how to support immunity naturally from American immunologist and allergist Heather Móda, M.D., which will hopefully inspire you to take your health into your own hands.
People often ask me how they can strengthen their immune system naturally.
The reality is that we must train our immune system to such an extent that it works correctly and serves us. We want it to protect us from factors that can harm us, such as viruses, pathogenic bacteria, parasites, to respond positively to all substances in food, bee pollen, etc. And to be in harmony with itself as well (in autoimmune diseases the immune system attacks the body’s own cells).
A healthy body therefore depends on a healthy and strong immune system. The good news is that there are many ways to support your immunity naturally. Fundamentally, of course, is avoiding excessive stress, toxins (whether in the environment or in the diet) and other things that damage our health.
The most important factor for maintaining a strong immune system is a healthy gut microflora. Everything starts here. If you suffer from chronic allergies, frequent infections or an autoimmune disease, it is very likely that something is wrong with the digestive tract. After all, 80% of the immune system’s cells are located in our intestines and it is therefore the place where our organism decides “what is friend and what is foe.” By strengthening our digestion we reduce the probability of illnesses, allergic reactions and the possible development of autoimmune diseases.
Here I list key tips on how you can strengthen your immunity by natural means:
1. Include probiotics
Lactobacillus and Bifidobacterium are the two most important strains of bacteria that colonize our intestines from birth and play an indispensable role in supporting our immunity. When choosing probiotics, focus on an amount of at least 50 billion bacteria from 8 different strains. If you feel weakened or have taken antibiotics, double this amount. Probiotics are living organisms, so choose high-quality products and don’t hesitate to pay extra. Most probiotics are stored in the refrigerator, which prolongs their shelf life. Besides tablets, start eating fermented foods such as sauerkraut, pickles, kimchi, kefirs, cultured milk, plain yogurts, natto, tempeh, miso, kombucha.
2. Avoid unnecessary medication
It takes your microbiome 6 months to recover from a week of antibiotic use. Therefore completely avoid them unless you are sure you have a bacterial infection. Most upper respiratory illnesses are viral in origin and treatment with antibiotics would not speed them up. If you eat meat, make sure it is organic so you do not unnecessarily consume antibiotic residues and other chemicals that animals from conventional farms are often treated with. It is also important to avoid all drugs that reduce stomach acid production, destroy microflora and weaken the immune system (painkillers, for example Ibuprofen). We need stomach acid to eliminate parasites, viruses and bacteria that we unknowingly ingest into our bodies every day.
3. Include these supplements
Although there is a large number of vitamins and minerals to support the immune system, this trio will definitely help you. If you suffer from chronic infections, are often ill or weakened, take them daily:
Zinc: 15 – 30 mg daily. Zinc affects the function of the immune system and acts as an antioxidant against free radicals. Many people suffer from its deficiency.
Vitamin D: 2,000 IU daily. The best natural source of vitamin D is the sun. We can also get it from some foods such as mackerel, salmon, tuna and from those fortified with this vitamin. Due to our lifestyle many people suffer from its deficiency. This vitamin is very important for our immunity and for the treatment and prevention of autoimmune diseases.
Vitamin C in powder: 1,500 mg daily. Vitamin C and healthy immunity go hand in hand. Vitamin C deficiency is associated with more frequent and longer-lasting flu, colds and other immune system disorders. It fights free radicals and significantly protects the body against infectious diseases.
4. Try colostrum
Mother’s milk contains large amounts of nutrients and protective antibodies that protect the baby during the first weeks and months of life, when its immune system is developing. That is why babies who are breastfed generally grow into healthier individuals who are less prone to allergies and other illnesses. Colostrum is the “first milk” obtained from lactating mammals and is a rich source of protective and anti-inflammatory substances such as lactoferrin. In adulthood we can take this wonder in liquid form or tablets. Bovine and goat colostrum are available on the market. Choose these products in organic quality.
5. Enjoy a strong broth
Our grandmothers knew exactly what they were talking about when they told us: “Soup is the foundation.” And that applies doubly to broths. Broths from organic meat and bones are one of the most effective natural remedies to support immunity, in the fight against flus, colds and for overall recovery of the organism. Natural gelatin, collagen and amino acids heal our gut, strengthen bones and cartilage, promote hair growth, speed healing and more. So if some bug is attacking you, homemade chicken or beef broth will be the best medicine.
6. Medicinal mushrooms
The most potent antiviral and anticancer substances supporting immunity are found in medicinal mushrooms such as Reishi, Shiitake, Cordyceps, Chaga or Maitake. They all act as excellent prevention of lifestyle diseases, boost energy during fatigue, cleanse the body of free radicals, etc. They are available in capsule, powder or tincture form.
7. Be in the sun
The sun is the best source of vitamin D, which acts as an activator of the immune system.
Nowadays, however, the average person unfortunately spends very little time in the sun. Absorption of the vitamin is also hindered by clothing and sunscreens. Vitamin D deficiency is associated with increased morbidity and worse mood. One more reason to fly somewhere warm for some sun during the winter season.
8. Sweat it out in the sauna
Many studies show that regular sauna bathing improves the health of our white blood cells (which ensure the body’s defenses) and leads to strengthened immunity and reduced viability of bacteria and viruses inside us. By sweating we also detoxify and rid ourselves of inflammatory substances. And there’s nothing like that great feeling when on a cold winter day you jump into a nicely heated sauna and warm your frozen body.
9. Use natural antimicrobial substances
One of the best ways to build a strong immune system is the regular consumption of superfoods. Include them daily in your diet, please your taste buds and support your healthy immunity.
Raw garlic: This superfood has very strong antimicrobial and antiviral effects. Garlic contains a sulfur compound – the substance allicin, which acts as a natural antibiotic. It has healing effects on the gastrointestinal tract, kills overgrown bacteria in the intestines, parasites and yeast infections. Reach for raw garlic already at the first symptoms of illness/infection. (Note: If your gallbladder is not in good order, be careful with garlic.)
Oregano oil: oregano oil has long been used for its antibacterial, antiviral and antifungal effects. Like garlic, it is effective against yeasts and serves as a natural antibiotic.
Manuka honey: Manuka honey from New Zealand has been the subject of many studies that confirmed its great effects in supporting the immune system, in fighting inflammations and bacterial diseases.
10. Include regular exercise
The effects of regular exercise positively influence our cardiovascular system, mood and weight reduction. Moderate physical activity can also improve our defenses against diseases. It is said that nothing should be overdone and that applies here as well – extreme strenuous exercise without sufficient time for the body to recover is associated with increased susceptibility to infections and more frequent injuries.
11. Make sure you get enough sleep
Chronic lack of sleep and an interrupted sleep cycle provoke an inflammatory response in our body. Lack of sleep reduces the activity of white blood cells, which play an important role in the body’s defense. Try to sleep at least 7-8 hours a day and don’t stay up late into the night. Ideally go to bed by 10 pm. If you cannot fall asleep for several nights in a row or you travel across time zones, use low doses of melatonin (2-3 mg) to align your sleep cycle.
12. Avoid stress
IF you experience chronic stress, cortisol is released, which suppresses the function of the immune system.
An excessive amount of cortisol in the blood weakens immunity by impairing the ability of some white blood cells to perceive the body’s signals and fight bacteria. Cortisol also increases blood sugar levels (thereby weakening immunity) and reduces the function of IgA antibodies (immunoglobulin A), which are found in the respiratory and digestive tracts and whose main function is to protect the organism against foreign substances.
