Getting sick is the worst. We’ve all experienced that dreaded feeling when your throat starts to get scratchy, your eyes start to burn. You know its a matter of time until you’re knee deep in tissues and cough drop wrappers.
Our focus in medicine, whenever possible is to prevent. As the old adage goes, “an ounce of prevention is worth more than a pound of cure.” Society seems to embrace this as well, we rarely use a public restroom without seeing a friendly reminder to “wash your hands.”
After all, hand washing can reduce respiratory illness by 20% and stomach illness by 30%. After the covid pandemic hit in 2020, I noticed a lot more patients taking an interest in their immune health. Still today I frequently get asked about strategies for bolstering immune system. Some of the answers are a little more obvious.
How many times has your doctor said “push fluids and get plenty of rest” ? That’s because sleep and water are crucial for your immune system to work more optimally. While you sleep, your body produces cytokines which are signaling molecules that help regulate immune function and aide in antibody and t-cell response.
Fluids also help your cells to function properly, it can also help thin your mucus and reduce symptoms of congestion. There are also some not so obvious things you can try to ensure your immune system is at peak performance. Here are some examples.
Vitamin C is a powerhouse when it comes to immune support. It helps reduce inflammation. It helps protect immune cells from damage. People that smoke tend to have lower levels of vitamin c so it’s especially important for them to supplement.
Another crucial vitamin for strong immune health. Some evidence suggests vitamin d can reduce rates of auto-immune disease as well. You can get vitamin D from sunlight, certain foods (like fatty fish), and supplements.
Zinc is essential for immune system function and can be found in foods like meat, nuts, and whole grains. Zinc supplements may be beneficial for those with a deficiency.
Probiotic supplements contain beneficial bacteria that can help support a healthy gut, which is closely linked to immune function.
Echinacea is an herb often used in herbal remedies for immune support, though its effectiveness is a subject of debate among researchers.
Elderberry is a fruit that is sometimes used to make syrups or supplements believed to boost the immune system.
Garlic contains compounds with potential immune-boosting properties. Some people take garlic supplements, but it’s also easy to incorporate garlic into your diet.
Astragalus is an herb used in traditional Chinese medicine and is thought to have immune-boosting properties.
Beta-glucans are naturally occurring fibers found in foods like oats and mushrooms. Some studies suggest they may support immune function.
Selenium is a mineral that plays a role in antioxidant defense and immune system support. It can be found in foods like Brazil nuts and supplements.
Omega-3 fatty acids, found in fish oil supplements and fatty fish like salmon, may help reduce inflammation and support immune function.
I have many patients on a combination these supplements. My personal approach is to start zinc, vitamin d and vitamin c in the early stages of cold/flu season.
“Your immune system is your first line of defense, ever vigilant and ready to pounce on any foreign invader. As strong as your immune system is, it can always use back-up. Give your body what it needs to fight and it will reward you with good health.”
Disclaimer:
The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of content found on this blog.
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