How to Support Your Immune System Naturally
As the weather starts to cool down and we approach the winter months, it becomes even more critical for us to support our immune system, as our bodies expend a lot more energy trying to keep us warm. There are a few different things we can do to support our immune system and hopefully to minimize the chances of us getting sick. If we do get sick, we want to support our body and enable it to help us recover as quickly as possible. Read on to find out about a few simple steps you can take to support your immune function this winter.
Increase nutrient intake
Vitamin C has been shown in research to assist with viral clearance and the reduction of symptoms. An interesting fact about vitamin C is that our adrenal glands also require it for the production of cortisol and adrenaline, and adrenal function is closely linked with immune function. Vitamin C is sensitive to heat and light, and is therefore most adundant in raw, fresh foods. Some good food sources of vitamin C are: blackcurrants, red and yellow capsicums, kiwi fruit, oranges, mandarins, mango and pawpaw.
Zinc is a mineral that is essential for immune function and modulation. When our immune function is low, this is related to low zinc status. Zinc is also required for stomach acid production – and ensuring that our digestive processes are functioning optimally means that we can more effectively absorb nutrients from our food, to aid with improving our overall health including immune function of course! The best food sources of zinc are: oysters, beef, lamb, turkey, seafood, cashews, legumes, pumpkin seeds, sunflower seeds and chia seeds.
Quercetin is another nutrient, specifically a flavonol, that assists with immune modulation and reducing inflammation. Quercetin can be found in foods such as apples, asparagus, blackberries, buckwheat, cranberries, onions, garlic, and citrus.
Vitamin A is a fat-soluble vitamin that also excellent for enhancing immune function. In addition to its effects on the immune system, Vitamin A is essential for the growth and repair of body tissue, including hair, skin and nails as well as eye health and mucous membrane function. The best sources of vitamin A are liver, cod liver oil, butter, cheeses, eggs and milk. Vegetable sources contain beta carotene, which is the pre-cursor to Vitamin A, and can be found in orange foods such as sweet potatoes, carrots, mango and pumpkin, and other foods such as spinach, capsicum, tomatoes and broccoli.
There are many other nutrients that assist with immune modulation, and the best way to do this is to eat a wide variety of colourful foods, as close as possible to their natural state.
Improve digestive function
Stress reduction is a crucial factor in ensuring that we are giving our bodies the best chance to digest and absorb the nutrients from the food we are consuming. This means we need to ensure we take steps to feel relaxed when we sit down to eat a meal, to maximise the production of our digestive secretions. Chew your food until it reaches a paste-like consistency before you swallow, to further assist in maximising the surface area of the food available for digestion to take place.
Consuming bitter foods before or with meals also assists with improving digestion. Bitter receptors are located throughout our entire digestive tract (not just our tastebuds!), and in this day and age we so rarely consume bitter foods in our diet. Aim to start including more bitter foods in your diet. The easiest way to do this is to start adding some bitter greens to salads such as endive, chicory, radicchio, rocket or dandelion greens.
Also, aim to add a variety of fermented foods to your diet. Fermented foods such as fermented vegetables (including sauerkraut and kimchi), yoghurt (not just dairy yoghurt - try others such as coconut or nut yoghurts), and fermented drinks (kefir, kombucha) are naturally rich in probiotics. Having a variety of fermented foods ensures that you are consuming a wide variety of probiotics, and this is important to support our microbiome.
Stay hydrated
In the winter months, it can become more difficult to stay adequately hydrated. Try adding some citrus slices or berries to make your water more palatable. Drinking some bone broth can help to increase your hydration levels, and bone broth also contains some nutrients that are excellent for assisting with improving digestive health, and overall health and wellbeing. Aim to only drink filtered water because the antimicrobial actions of chlorine in water can have a negative impact on our microbiome.
Sunshine for the soul – and your immune function
Vitamin D is really important for immune function. As it gets colder in the winter months and we cover up our skin and stay indoors more, we do not get the sun exposure required for adequate Vitamin D synthesis. Even in the summer months and in a sunny country such as Australia, vitamin D deficiency is not uncommon. Aim for 20 minutes a day in the sun with exposed limbs (as much as practicable – sometimes it is just too cold to do this too often in winter!) and remember – never spend so much time in the sun without sun protection that you become sunburnt.
Book in with a naturopath
Quite often there are a number of factors at play when our immune function is low. If you feel you need an extra helping hand with getting your immune function sorted, and getting on top of your overall health and wellbeing, click here to book an online appointment and get started on working with me to reach your health goals!
About Magnolia Naturopathy
Magnolia Naturopathy is owned and operated by Brisbane naturopath and herbalist Iwa Brown. At Magnolia Naturopathy, we offer online telehealth naturopathy consultations to assist our clients all over Australia to reach their health goals. Contact us here to find out more, or book your online telehealth naturopathy appointment here.
