Ways to Boost Your Immune System

Ways to Boost Your Immune System

With the cold and flu season just getting started and the busy holiday season right around the corner, we often get distracted and forget to take care of our health and safeguard our immune system. Here are few a simple things we can do to protect ourselves and prepare our body so it’s strong enough to repel invaders all winter long.

Visit your chiropractor:

Our immune system is controlled by our nervous system that is protected by our spine and skull. By keeping our nervous system functioning properly, this allows our immune system to work freely to combat any bacteria or virus that try to cause illness. The best remedy is to visit our chiropractor twice a month as a preventative measure to keep us staying healthy. If we are currently ill or someone in the house is sick, get adjusted weekly to help stimulate the immune system.

 

Avoid junk food: 

Sugar and processed foods are not good for us to begin with and especially while trying to fight off illness or prevent it. Sugar is a poison to our bodies that dramatically decreases immune function. Processed foods are not very nutrient rich due to their heavy processing so they do nothing to help boost our immune system. Eating fresh fruits, vegetables and meats offer the greatest amount of vitamins and minerals that are readily absorbable because they haven’t been processed out of them.

Sleep: 

Sleep is so important to a strong immune system, among other vital functions. Our bodies restore and repair themselves while we sleep. When we get minimal sleep our bodies only get the job half-done, leaving systems vulnerable to infection and malfunction. It is best to get at least 7 hours of sleep each night to keep our immune system strong.

 

Supplements can add that little extra protection:

Olive leaf extract: 

For those of us who have higher levels of stress that weakens our immune system or that are more susceptible to colds and viruses, olive leaf extract is great for long-term use as a preventative agent. As an added benefit it also has the ability to lower blood pressure and protect our blood vessels from damage.

Dosage: for general health maintenance take one or two 500 mg capsules twice daily with meals. For a current common cold take two 500 mg capsules four times per day with meals.

Side effects: Olive leaf extract has not been studied for use while pregnant or nursing. Don’t exceed amounts that are commonly found in food.

Oregano oil:

This herbal oil is a powerful antimicrobial that can help us fight off infections like sinus infections and colds. Oregano oil also has antiviral, antibacterial and antifungal properties. Because of its powerful effects, oregano oil is only meant for short-term use of no more than 10 days.

Dosage: for sinus congestion add 2-3 drops to a pot of steaming water and inhale the steam for 10-15 minutes, twice per day. Capsule form is also available to take 500 mg four times per day.

Side effects: Stomach upset has been experienced when ingesting the oil. Those who are allergic to plants from the Lamiaceae family (mint, lavender, sage and basil) should avoid oregano oil. It is not advisable for infants, children, pregnant or nursing mothers to use topically or orally.

If you are taking prescription medications, do not start oregano oil without consulting with your doctor or an integrative physician first.

Vitamin C: 

Our bodies use antioxidant vitamins every day to boost our immune system and ward off unwelcome invaders. One of the most important antioxidants is vitamin C, also known as ascorbic acid. It can be found in citrus fruits, kiwi, berries, bell peppers, melons, kale, broccoli and the list goes on. This antioxidant vitamin attacks viruses and bacteria until they’re dead. Vitamin C also plays an important role in our connective tissues.

Dosage: for preventative health measures take 1000 mg two times per day. For a current cold take up to 2500 mg two times per day.

Side effects: Stomach upset and diarrhea can occur with too much vitamin C.

Echinacea:

Echinacea stimulates our immune system to prevent and treat upper respiratory infections. It increases our white blood cells that attack any invaders and raises our body temperature to make their environment (our bodies) uninhabitable. Echinacea should be taken at the onset of any viral symptoms until 48 hours after they disappear.

Dosage: Many commercial preparations are available containing components derived from different parts of the plant as well as from different species and varieties. Recommended dosing (all administered 3 times daily) include the following: 300 mg dry powdered extract (standardized to 3.5% echinacoside), 0.25 to 1.25 mL liquid extract (1:1 in 45% alcohol), 1 to 2 mL tincture (1:5 in 45% alcohol), 2 to 3 mL expressed juice of E. purpurea , and 0.5 to 1 g dried root or tea. If in doubt, follow the directions on the label, each brand and formula may have different dosing guidelines. Echinacea use for more than 8 weeks at a time should be avoided because of the potential for immune suppression by over stimulating it.

Side effects: Echinacea should not be taken by individuals with multiple sclerosis, AIDS, tuberculosis, leukemia, and autoimmune disorders such as rheumatoid arthritis and lupus, or while on immunosuppressive drugs. It should be avoided if you have asthma or are allergic to plants in the daisy family (ragweed, chrysanthemums, and marigolds).

Fish oil:

Consumption of Omega-3 fatty acid rich fish oil enhances the immune system by stimulating our white blood cells as well as decreasing inflammation. Fish oil can be obtained from either eating fish or taking supplements. Fish that are high in Omega-3 fatty acids are mackerel, tuna, salmon, sturgeon, mullet, bluefish, anchovy, sardines, herring, trout and menhaden. They provide 1 gram of Omega-3s per every 3.5 ounces of fish. Vegetarian sources of Omega-3’s include flaxseed, chia seeds, walnuts, brussel sprouts, cauliflower, soybeans and other cruciferous greens.

Dosage: We should take 1-3 grams of Omega-3s per day from any of the sources but make sure to monitor fish consumption for mercury toxicity.

Side effects: Taking too much fish oil can result in bruising or bleeding. It should be avoided if you have reason to believe you have problems with bleeding or bruising.

Vitamin D: 

Vitamin D is produced by our skin in response to absorbing sunlight. Thus, our vitamin D levels decrease in the fall and winter. Studies have shown that there is a link between low vitamin D levels and an increased risk of influenza. Most influenza epidemics happen in the winter when most of us are low in vitamin D. Taking vitamin D can reduce the chances of getting influenza and reduce duration when infected.

Dosage: children should take 1000 IU per day and adults should take 3000-5000 IU per day during the fall and winter months. It is also a good idea to have your primary care doctor check your vitamin D levels, as you should not exceed 10,000 IU a day.

Side effects: Vitamin D should be avoided if you have kidney disease or an elevated level of calcium in your blood.

Probiotics:

A strong immune system relies heavily on a healthy, well-functioning digestive tract since it contains 80% of our body’s immune system. The majority of the bacteria and viruses that attack our bodies have entered through the digestive system. It doesn’t seem like a large area as compared to our skin, but if stretched out, the surface area is roughly equal to the size of a football field. That is a huge area to protect and probiotics keep our good bacteria strong and ready to fend off any invaders.

Dosage: Look for a probiotic that has 20-25 billion organisms that include Lactobacillus acidophilus, Bifidobacterium bifidum and Lactobacillus rhamnosus. Start by taking one per day with a meal and work up to three per day, one at each meal.

Side effects: Talk with your healthcare provider if you have short bowel syndrome.

 

 

 

 

 

 

 

 

 

 

 

 

These products are not intended to diagnose, treat, cure, or prevent any disease. This information may not fit your specific health circumstances. Never delay or disregard seeking professional medical advice from your doctor or other qualified health care provider because of something you have read. You should always speak with your doctor or health care professional before you start, stop, or change any prescribed part of your health care plan or treatment and to determine what course of therapy is right for you.