I hope this article, with its blend of lifestyle and supplement immune tips, helps you navigate fall and winter in a healthier manner.
During the past three years, there has been a lot more awareness and acceptance around natural ways to support healthy immune function. We have been seeing a lot of articles, videos and other information about the power of vitamin C, vitamin D (get tested before supplementing!), zinc and elderberry to defend against viral infections and shorten the duration of illness if an infection does occur.
Here are some lesser-known ways to support the immune system:
Reduce Alcohol Consumption
Many of us already know that sugar and processed foods are harmful for our immune systems. But did you know that alcohol also damages immune function? Alcohol can disrupt respiratory immunity and, as we know, most fall and winter seasonal infections are respiratory infections. People who consume alcohol also have a slower and less complete recovery post-infection. Alcohol negatively changes the healthy balance of bacteria in our gut and it damages intestinal cells. At least 70% of our immune tissue resides in our gut, so keeping a healthy gut is a very important aspect of immune health. On a metabolic level, too much booze can cause excess weight gain, blood sugar disruption and sleep dysregulation. None of these are good for the immune system, for fighting off infection or for recovering from illness.
Side note: Quitting cold turkey can be dangerous if you’ve been drinking a lot, so consult a professional before ditching the booze.
Track Blood Sugar Levels
The rate of prediabetes and diabetes has skyrocketed in both adults and children in the past three years! Of course, elevated blood sugar has a whole host of negative health impacts and the immune system is not excluded from the list. Elevated blood sugar sets off a dysfunctional immune response. High blood sugar can cause lower levels of natural killer cells, lower concentrations of protective cytokines (immune signaling chemicals), and lead to reduced white blood cell function. High blood sugar can also delay recovery from infection. Elevated sugar and the insulin resistance that comes along with it are best treated by dietary changes, exercise and careful tracking of blood sugar. I prefer that my patients use a continuous glucose monitor so that they know exactly how their food, drink and exercise impact their blood sugar.
Use Arabinogalactan to Help Prevent Colds
Arabinogalactan, which is found in high amounts in the larch tree, has been shown to decrease the incidence of colds in people who get sick frequently. It promotes healthy natural killer cell function, proper modulation of inflammatory and immune chemical signaling and improved macrophage (a type of white blood cell) function. Arabinogalactan also has a very strong role in gut-mediated immunity because it feeds good bacteria, suppresses pathogenic bacteria and fuels the cells of the colon to keep them healthy.
Ingest Quercetin to Support the Immune System
Quercetin, a bioflavonoid found in fruits and vegetables, is one of my favorite allergy-busting supplements. The past three years have made me appreciate quercetin’s role in immune function, as well. Quercetin plays a role as an antiviral agent, inhibiting the ability of the virus to replicate in its early stages. It also helps immune function by assisting white blood cells and helping the immune system send signals properly to mount a healthy immune response. Quercetin also helps the immune powerhouse mineral zinc get into the cells!
Add Turmeric to Your Diet to Prevent Hyperreactive Immune Response
Many of us, rightfully so, think of turmeric as a go-to for its anti-inflammatory effects to reduce pain and other signs of inflammation. But turmeric – specifically, curcumin – also impacts the immune system through a modulating effect. This means that curcumin will assist in the promotion of T cells, B cells, natural killer cells, and other cells that promote a healthy immune response while down-regulating interleukins and other inflammatory chemicals that promote a hyperreactive immune response. A hyperreactive immune response can have detrimental effects on the person experiencing the immune response.
I hope this article, with its blend of lifestyle and supplement immune tips, helps you navigate fall and winter in a healthier manner. The stronger your immune system is, the faster you will recover from infection. We also know that people with strong immune systems carry lower viral loads and shed virus for a shorter period of time. Keeping yourself and your immune system healthy and strong helps you and it helps your community! FBN
By Amber Belt, ND
Amber Belt, N.D. is a naturopathic physician and co-owner of Aspen Integrative Medical Center where she helps patients get healthy from the inside out. She is also co-owner of Sage Sirona, which focuses on natural first aid and education. Dr. Belt has been practicing naturopathic medicine for more than 15 years and can be contacted via aspenmedcenter.com or sagesirona.com. You can also call her office at 928-213-5828.
