Posted on March 5th, 2024
Your 2024 Immune Health Guide
There’s no denying it – supporting immune health is essential year-round. Illness is often caused by viruses spread through casual contact, but some people rarely get sick despite significant exposure. Why? Continue reading to discover the natural ways to lessen your risk of falling sick, how to deal with the sniffles if they strike, and ways to recover quickly.
Immunonutrition: eating well with immunity in mind.
- Eat whole, natural foods that supply daily essential nutrients, such as protein, complex carbohydrates, healthy fats, vitamins, and minerals to support immunity.
- Consuming too much refined sugar can reduce the number and effectiveness of your immune cells. Cut out processed sugar to strengthen your body's defences and fight off viruses better.
- Enjoy warming soups and stews that deliver ample protein. Protein provides amino acids that are the foundation of your immune system. Aim for about 1 g of protein per kg of body weight every day.
- Consume vitamin C-rich food such as peppers, oranges, and strawberries. Vitamin C increases the production and activity of immune cells to help fight off viral infections.1 Taking 1000 mg of vitamin C daily during the winter season reduces the incidence of colds in people with suboptimal vitamin C status.2
- Maintain vitamin D levels and prevent deficiency to support immunity. Vitamin D receptors are found throughout the immune system, helping to produce protective proteins to fight infections and support immune cells.3 Have your vitamin D levels tested and consider a daily vitamin D supplement. The recommended intake of vitamin D starts at 600 IU per day for adults and children aged one and older. For people who need more, vitamin D supplements are now available in doses of up to 2500 IU for adults and kids aged nine and up.
An ounce of prevention: staying healthy this year.
- It bears repeating that regular handwashing greatly reduces the transmission of viruses. No special antimicrobial cleansers are needed, just plenty of plain old soap and warm water – and counting to 20 while you scrub. Need help? Hum the tune for “Happy Birthday” or “ABCs” from beginning to end twice.
- Clean your living space regularly, including counters, floors, tables, sinks, showers, and doorknobs. Clean with soap and water, water and vinegar, essential oils, or other eco-friendly cleaning products that do not contain harsh chemicals. Always leave your shoes at the front door before entering any home.
- Research has found that regular moderate-to-intense exercise is associated with higher immune cell concentration and increased strength of the body’s physical barriers, such as the mucous membranes.4 Incorporate flexibility, muscle endurance and strength, and cardiovascular exercises for improved physical fitness.
- Chronic sleep disruptions affect immune balance and increase the risk of developing autoimmune, cardiovascular, and metabolic diseases. Make adequate sleep and a regular sleep-wake schedule a priority to reduce the risk of infectious disease and improve infection outcomes.5
A pound of cure: what to do when a bug gets you.
- Never ignore a sore throat. By the time you can feel that first tickle, the offending pathogen – usually a virus – has already been attacking you for 24 hours. Act right away by topping up on zinc. When taken at the first sign of illness, zinc lozenges have been shown to give your immune system a helping hand.6,7
- One of the best-known immune-supporting herbs is echinacea, and it is worth having this herb on hand for when you or the people around you succumb to illness. Echinacea helps to fight off infections, especially of the upper respiratory tract and relieves symptoms and shortens the duration of infections. Select a product that uses the fresh herb extract in liquid or softgel capsule forms, as drying echinacea destroys up to 80% of echinacea’s active ingredients. Also, check the label for the word “standardized.” This means the product contains verified amounts of the three main active ingredients in echinacea.
- Black elderberry is traditionally used in herbal medicine to help relieve symptoms of cold and flu, such as fever, cough, sore throat, and that dreaded mucous buildup. In some studies, standardized elderberry extracts have reduced symptoms of viral infection by half and cut short the duration of symptoms by 3–4 days.8 Great news for parents: black elderberry can also be used safely in children five and older. Always check labels to make sure specific products are kid-friendly.
Managing post-viral illness: making a full recovery.
- Cold symptoms gone but still feeling exhausted? Try boosting your cellular batteries, a.k.a. your mitochondria. Nutrients such as coenzyme Q10, acetyl-L-carnitine, and glutathione help our cellular powerhouses create the energy that keeps us going.
- Can’t shake a lingering cough? Cough-quelling herbs such as wild cherry bark, marshmallow extract, and horehound are effective herbal antitussives. These pair well with N-acetyl-L-cysteine (NAC), an amino acid that helps break down stubborn mucus.
- Include mushrooms for added nourishment. Medicinal mushrooms, such as reishi, maitake, and shiitake, are packed with nutrients and polysaccharides that provide immune health benefits. Increased energy and vitality and improved stress management are additional benefits when supplementing with mushrooms during recovery.
- The common cold typically lasts 7–10 days. The brunt of seasonal flu symptoms resolves in 3–7 days, with fatigue up to 14 days. If you continue to experience nagging symptoms and lack energy beyond two weeks after the onset of a cold or flu, check in with your health care practitioner.
References1. Hemilä H. Vitamin C and Infections. Nutrients. 2017;9(4):339.2. Johnston CS, Barkyoumb GM, Schumacher SS. Vitamin C supplementation slightly improves physical activity levels and reduces cold incidence in men with marginal vitamin C status: A randomized controlled trial. Nutrients. 2014; 6(7):2572-83. 3. Martens PJ, Gysemans C, Verstuyf A, et al. Vitamin D’s effect on immune function. Nutrients. 2020;12(5):1248. 4. Chastin SFM, Abaraogu U, Bourgois JG, et al. Effects of regular physical activity on the immune system, vaccination and risk of community-acquired infectious disease in the general population: systematic review and meta-analysis. Sports Med. 2021; 51(8):1673-86. 5. Besedovsky L, Lange T, Haack M. The sleep-immune crosstalk in health and disease. Physiol Rev. 2019; 99(3):1325-80. 6. Rao G, Rowland K. PURLs: Zinc for the common cold--not if, but when. J Fam Pract. 2011; 60(11):669-71.7. Eby GA 3rd. Zinc lozenges as cure for the common cold--a review and hypothesis. Med Hypotheses. 2010;74(3):482-492. 8. Tiralongo E, Wee SS, Lea RA. Elderberry supplementation reduces cold duration and symptoms in air-travellers: A randomized, double-blind placebo-controlled clinical trial. Nutrients. 2016; 8(4):182.