The standard American diet (SAD diet) promotes inflammation that will lower your immune system.
Obviously, it is important to follow basic guidelines of being as careful as you can, washing your hands frequently, using alcohol/essential oil-based hand sanitizers (avoid other harmful chemicals such as benzalkonium or triclosan, which are linked to cancer and hormone disruption), avoiding people who are sick and maintaining distance. But also, I want to share with you my favorite immune system tips to help you live in a more empowered state of knowing that is more powerful and squashes the fear.
I often get requests for natural ways to boost your immune system. Here is a list of my favorite immune boosters and lifestyle tips that can reduce the chances of getting sick. (Always consult your physician before starting any supplements or herbs. Certain herbs may interact or interfere with medications and may be contraindicated during pregnancy.)
Hydrotherapy: My favorite treatment is the wet sock treatment. Take a thin pair of socks, submerge in ice-cold water, wring them out well, and then put them on your feet. Then, put a thicker dry pair wool or cotton socks over the wet socks. Go to bed and stay warm. In the morning, the socks will be dry. It is a hydrotherapy technique that forces the body to warm the socks resulting in improved energy, boosted immune system and can help bring a fever down. It can be done nightly when sick or as prevention. Not into socks? Try a t-shirt, it works the same.
Another hydrotherapy technique is to end a hot shower with 30 seconds of cold water. This also boosts the immune system.
Proper Self-Care: Get good quality sleep – six to eight hours is ideal. Drink enough water. Target at least half your body weight in ounces every day. If you are sweating or working out in the heat, you need more. Commit to consistent exercise and movement daily. It greatly benefits the nervous, cardiovascular and immune systems, as well as the mental health benefits by releasing of natural endorphins that exercise brings. Adapt and be consistent with stress reduction techniques such as yoga, meditation, massage therapy and acupuncture sessions.
Maintain an Anti-Inflammatory Diet: The standard American diet (SAD diet) promotes inflammation that will lower your immune system. It also can congest the liver, resulting in an increase in the toxic load on the body and promote an increased risk of age related diseases such as diabetes, high blood pressure, fatty liver, high cholesterol, cancer and cardiovascular disease. Following a healthy Mediterranean diet rich in whole organic foods, focused on eating good quality proteins such as organic chicken, wild caught fish, eggs, grass-fed meat without hormones, additives or preservatives, avoiding processed foods and environmental chemicals, limiting sugar, wheat, corn and limiting amounts of alcohol will support the liver detox pathways that will allow the body to function more appropriately. Focus on balanced portions of protein, vegetables, good carbs like quinoa, brown rice, sweet potatoes, lower glycemic fruits such as blueberries, apples, and increasing good fats (avocado oil, olive oil) in the diet. Adding nuts and seeds to the diet that are high in omega 3 and 6 help reduce inflammation (walnuts, pumpkin, pecans, flax and chia).
Take Immune-Boosting Supplements: Vitamin C 1-3 grams per day or to bowel tolerance is a great antioxidant that benefits immunity. Zinc 15-30mg daily, NAC 500mg 1-4 daily helps reduce phlegm, benefits the lungs and liver, and is a great antioxidant. Vitamin D – many people are deficient in Vitamin D – 5,000-10,000 iu daily helps improve mood, boost the immune system, aids hormone balance, mood and bone health. Eat more beta-carotene rich foods: 1 cup of fresh carrot juice, leafy greens or yellow and orange vegetables. Melatonin 1-10mg at night is a powerful, non-habit forming antioxidant that has sleep and immune system benefits. Quercitin 250mg 1-3 times daily can help reduce histamine production and prevent a cytokine storm of inflammation.
Alkalize the Body: Get your greens in. Start your day with a scoop of organic green food powders to alkalize the body. May people are more acidic from the foods and drinks they consume. When the body is more acidic, it promotes inflammation. The green food powders are high in spirulina, chlorella, seaweeds, antioxidants and nutrients that you may or may not be getting in your daily diet. Some brands can often taste like grass so finding a reliable organic brand that adds a little stevia to sweeten can make it more palatable. Another way to alkalize the body is to drink freshly-squeezed lemon water first thing in the morning (1/2 to 1 lemon). It naturally stimulates digestion, benefits the liver and alkalizes the body.
Drink Cayenne Lemon Honey Tea: Hot water with half-to-a-whole fresh lemon squeezed plus a pinch (1/8 tsp) cayenne pepper and honey to taste one to three times daily helps boost the immune system, cuts phlegm and benefits a sore throat. Not into cayenne? Try cinnamon. Rotating immune-boosting herbs such as Reishi, maitake, shitake or mushroom blends can help boost the immune system, helps reduce fatigue, boost cognition and reduce stress. Combinations of elderberry, echinacea, Oregon graperoot, goldenseal, nettles, mullein, horehound and grapefruit seed extract all have powerful antibacterial, antiviral and respiratory benefits. Homeopathic silver or colloidal silver tinctures may also benefit.
IV Nutrients or Vitamin Injections: IV Myers vitamin push or IV bypasses the digestive system by slowly infusing vitamins into the body to help ward off illnesses, boost the immune system and add hydration. It has been shown to reduce fatigue, depression, anxiety, asthma, allergies and mind fog. Injections of a mixture of B vitamins, glutathione, MIC and folate can also boost your energy, metabolism and immune system.
Acupuncture: It is a great treatment to help boost the lung qi (energy of the immune system) and has been used for thousands of years. Applying hair-thin needles in meridians or energy channels in the body allows the free flow of energy that has a balancing affect. It essentially balances anything that is out of balance. It can be used to treat many conditions, from allergies, sinus pressure, asthma, bronchitis, headaches, body aches and pain, digestive issues (acid reflux, constipation, bloating), cold and flu prevention and treatment to balancing hormones (hot flashes, night sweats, insomnia, fatigue, irregular cycles, fertility, etc.) and mood imbalances.
Naturopathic medicine offers many modalities that can assist your body’s innate ability to heal itself and boost your immunity. Focus on making small shifts or adapting some of these methods to stay healthy this winter season. FBN
By Christina Kovalik NMD, LAc
Dr. Christina Kovalik NMD, LAc, The Vitality Doctor, is a naturopathic physician and acupuncturist specializing in hormone optimization, optimal health and vitality. She is a new Flagstaff resident, practicing since 2004, and opened her second location in Doney Park in 2020. For more information, visit thevitalitydoctor.com or call 928-863-6086.
