Immune Health Handbook - Natural Factors

Your immune system is essential for your protection and survival. Imagine not being able to defend yourself against bacteria, viruses, and parasites! Fortunately, your immune system works to prevent these foreign invaders from entering the body and protects against their potentially harmful effects.

The immune system is made up of a collection of cells and organs found throughout the body. Lymph nodes and vessels, the spleen, tonsils, thymus, and gut are all part of this essential system. In fact, the immune system has three lines of defence:

1. PHYSICAL AND CHEMICAL BARRIERS (innate immunity) The first line of immune defence includes physical and chemical barriers that are present at birth. The skin, hair, and mucus membranes, along with digestive and respiratory tracts, are examples of your body's physical barriers, while saliva, gastric acid, bile, and sweat act as chemical barriers to protect against foreign invaders.

2. NON-SPECIFIC RESISTANCE (innate immunity) The second line of immune defence is also present at birth and is called non-specific resistance. This type of immunity is activated immediately or within hours of invasion of bacteria, viruses, or parasites to help your body defend itself. Inflammation and fever commonly occur during this stage of defence.

3. SPECIFIC RESISTANCE (acquired immunity) The third line of immune defence is specific resistance, which is part of your acquired immunity. Acquired immunity is learned as your immune system encounters different bacteria, viruses, or parasites and produces immune responses. This type of immunity refers to your body's ability to defend itself from certain types of pathogens. T cells and B cells are specific white blood cells that are involved in acquired immune responses.

WHAT IS THE DIFFERENCE BETWEEN THE COMMON COLD, FLU, AND SEASONAL ALLERGIES?

Whether you have the common cold, flu, or allergies, your immune system is involved! These conditions often have similar symptoms; however, they have different root causes and require different prevention and treatment approaches. Use this chart to learn more about the similarities and differences between the common cold, flu, and allergies.

COMMON SENSE IMMUNE HABITS

PERSONAL HYGIENE AND IMMUNE HEALTH SUPPORT ORAL HEALTH – Follow the Canadian Dental Association's five recommendations:

• Visit the dentist regularly.
• Eat a well-balanced diet (check out our healthy eating recommendations).
• Check your mouth regularly for gum disease and oral cancer.
• Limit alcohol, and avoid smoking, smokeless tobacco, and vaping.
• Brush your teeth twice per day using a fluoride toothpaste and floss 1–2 times per day.

WASH YOUR HANDS – Follow these five steps:

1. Wet your hands with clean, running water, then turn off the tap and apply soap.
2. Lather your hands by rubbing them together with the soap. Don't forget the backs of your hands, between your fingers, and under your nails.
3. Scrub your hands for at least 20 seconds. Need help? Hum the tune for "Happy Birthday" or "ABCs" from beginning to end twice.
4. Rinse your hands well under clean, running water.
5. Dry your hands using a clean towel or air dry them.

HELP PREVENT THE SPREAD OF GERMS AND NAIL INFECTIONS

• Keep your nails short and trim them weekly.
• Scrub the underside of your nails with soap and water with each handwashing.
• Avoid biting or chewing your nails.
• Avoid cutting the cuticles, as they act as barriers to prevent infection.
• Never rip or bite a hangnail; always use a clean, sanitized nail trimmer.

MAINTAIN BODY CLEANLINESS

• Shower or bathe daily (or every other day) to help remove dirt, sweat, and germs. Replace loofahs, washcloths, and towels regularly.
• Wash your face daily with an appropriate face cleanser.
• Wash your hair as needed.
• Become knowledgeable about personal care products, including lotions, toothpaste, body wash, shampoo, deodorant, makeup, and other products that you use daily. According to the Environmental Working Group (EWG), women use an average of 12 personal care products a day, exposing themselves to 168 chemical ingredients; and men use 6 personal care products a day, exposing themselves to 85 chemical ingredients. When purchasing personal care products, try to choose items free of chemicals such as parabens, formaldehyde, fragrances, and heavy metals.

OTHER HYGIENE TIPS

• 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.
• Cover your nose and mouth with your elbow (not your hand!) when you cough or sneeze. This helps avoid spreading germs to those around you. Always wash your hands with soap and water after coughing and sneezing, and discard tissues after single use.
• Don't share personal items with others, such as food, drinks, razors, towels, clothing, brushes, combs, or makeup, as this increases the likelihood of spreading infections.
• Visit your health care practitioners regularly for checkups. Routine visits with your primary care physician, dentist, and other specialists will help deal with current health concerns and prevent future ones.

HEALTHY EATING AND IMMUNE HEALTH

Your nutrition, diet, and immune system have a significant, complex relationship. Your food intake and nutrition status can specifically impact physical barriers such as the skin and gut, your immune system, and the microbiota, otherwise known as the community of microorganisms that benefit health.

Healthy eating and meeting your daily nutrient requirements can help support a healthy immune system. Healthy eating also means eating natural foods that supply essential nutrients, such as protein, complex carbohydrates, healthy fats, vitamins, and minerals.

When choosing high-quality foods, remember to choose:

• Fruits, such as apples, pears, berries, melons, tomatoes, and avocados.
• Vegetables, such as leafy greens, broccoli, zucchini, peppers, and mushrooms.
• Healthy proteins (for you and the planet), such as sustainably farmed, organic, or wild lean cuts of meat, and wild or sustainably caught seafood.
• Legumes, such as lentils, beans, and peas.
• Starchy vegetables, such as potatoes, corn, squash, plantains, sweet potatoes, and yams.
• Whole grains, such as oats, brown or wild rice, quinoa, millet, and amaranth.
• Grass-fed dairy products, such as milk, yogurt, cheese, and butter, or dairy alternatives, such as coconut milk, oat milk, and almond milk.
• Organic or farm-fresh eggs.
• Nuts, such as almonds, walnuts, and pecans, and seeds, such as flax, pumpkin, and chia.
• Herbs and spices, such as oregano, cilantro, cinnamon, pepper, ginger root, and turmeric.
• Plant oils, such as virgin olive oil, cold-pressed coconut oil, avocado oil, grapeseed oil, and flaxseed oil.
• Fermented foods, such as sauerkraut, kimchi, tempeh, and kombucha.

And try to avoid:

• Processed foods, such as packaged foods and processed meats and cheeses.
• Refined foods, such as white flour goods, commercial breakfast cereals and granola bars, cookies, candy, and chips.
• Sugary beverages, such as pop, sweetened fruit juice, sports beverages, and energy drinks.

HEALTHY FOOD PYRAMID

Include foundational supplements such as:

• Multivitamins, vitamin D, vitamin C, probiotics, magnesium, collagen, and omega-3 oil
• Greens, proteins, and other whole-food supplements

Choose water as your main beverage of choice. Use a variety of herbs and spices, and consume healthy snacks.

FOOD SPOTLIGHT FERMENTED FOODS:

Support the microbiota and the immune system

• It is estimated that 70% of your immune system is located in your gut! Therefore, an imbalance of your gut bacteria (also known as the microbiota) can impact the function of your immune system.
• Probiotics are live microorganisms that support your microbiota. Fermented foods, such as sauerkraut, miso, kefir, yogurt, and kimchi, provide natural sources of probiotics. Probiotics can also be found in standardized supplements. They have been shown to support the body during infections and reduce the side effects associated with the use of antibiotics, such as diarrhea.
• Prebiotics are indigestible plant fibres that feed the good bacteria in the digestive system. Along with fermented foods and/or probiotic supplements, include prebiotic foods like garlic, leeks, asparagus, and bananas in your diet.

MUSHROOMS: A powerhouse of nutrients for immune support

• For 5,000 years or more, humans have eaten mushrooms. The nutrients in mushrooms are critical to promoting overall health, and they are also beneficial for the immune system, cognitive function, energy, and stress resistance.
• Mushrooms provide vitamin D and B vitamins such as riboflavin, pantothenic acid, and niacin, along with minerals such as selenium, copper, and potassium. Mushrooms also provide protein and complex carbohydrates, including fibre.
• Mushrooms include naturally occurring antioxidants (substances that protect your cells from free radicals), along with beta-glucan polysaccharides. Beta-glucans are "biological response modifiers" that improve your body's response to infection.
• Clinical research has found that reishi mushrooms in particular help protect immune system cells from oxidative damage.
• You can include medicinal mushrooms in your favourite soup, stew, and stir fry recipes, or look for a high-quality mushroom supplement.

GARLIC: The immunity helper

• Garlic has traditionally been used in herbal medicine to help relieve symptoms associated with upper respiratory tract infections and conditions related to inflamed mucus membranes such as nasal congestion. Garlic contains special active ingredients, called organosulfur compounds, which have been shown to inhibit the development of some viruses.
• One study showed that 45 days of supplementing with a garlic extract significantly increased the concentration of immune cells compared to a placebo. After 90 days, participants experienced reduced cold and flu symptoms and missed fewer days of work or school compared to those taking the placebo.
• You can add raw garlic to soups, stews, and salads, or look for a reputable garlic supplement.

PHYSICAL ACTIVITY AND IMMUNE HEALTH

Physical activity is another important way to support immune health. 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 mucus membranes. Participating in regular physical activity also appears to reduce the risk of community-acquired infectious disease and infectious disease death. Regular sessions of short-lasting (i.e., up to 45 minutes), moderate-intensity exercises have been shown to support immune defence.

Being physically fit involves improved flexibility, muscle endurance and strength, and cardiorespiratory fitness to meet your daily energy demands and support a healthy body.

SLEEP AND IMMUNE HEALTH

There's no denying the importance of quality sleep, as the immune system and sleep work together. Sleep helps maintain your immune health, impacting both the innate and acquired immune defence systems. Chronic sleep disruptions affect immune balance and increase the risk of developing autoimmune, cardiovascular, and metabolic diseases. Getting sufficient sleep has been shown to reduce the risk of infectious disease and improve infection outcomes.

DID YOU KNOW?

• Adults aged 18–64 need around 7–9 hours of sleep a night.
• Losing even one hour of sleep can affect your ability to think properly and respond quickly, and affects immune function, cardiovascular health, appetite, and energy metabolism.
• Children need more sleep, and seniors need a little less.
• Infants can (and should) sleep for 14–17 hours a day, while seniors need 7–8 hours of sleep a night to function at their best.
• Staring at a screen before bed affects sleep. Using an eReader, tablet, or smartphone, or watching TV before bed can sabotage sleep. These devices emit blue light that makes your body think it's daytime, which disrupts your circadian rhythm and makes it harder to get to sleep.

SOLUTIONS FOR INSOMNIA

• Eliminate caffeine and other stimulants that disrupt sleep, and replace with herbal teas.
• Incorporate routines at bedtime to help you relax, such as taking a bath, listening to relaxation music, or journalling.
• Choose bedtime snacks wisely. Select high-protein foods, such as nut butters, Greek yogurt, or a protein smoothie to help balance your blood sugar levels and create a feeling of fullness. These foods also provide the amino acid L-tryptophan, which is involved in producing melatonin and serotonin. Bananas, chickpeas, and oats are melatonin-boosting foods and are also great bedtime snacks. Remember to avoid heavy meals, sugar, and alcohol before bed.
• Create a calm sleep environment for a good night's rest. Make sure you have a comfortable mattress and pillow and minimize all light by covering windows with blackout shades and removing night lights. Maintaining an appropriate room temperature, removing electronics, and reducing noise disruptions all help promote a better night's sleep.
• Consider using natural health products that support stress and sleep, such as melatonin and magnesium.
  • Melatonin helps maintain normal circadian rhythms or sleep/wake cycles, basically helping your body determine when it is time to sleep and when it is time to wake up. Unfortunately, the level of melatonin in the body decreases with age. Supplementation with melatonin before bedtime has been shown to reduce the time it takes to fall asleep and increase total sleep time.
  • Insomnia and restless leg syndrome have been associated with deficiencies of magnesium. Magnesium can calm the nervous system and support relaxation.

STRESS MANAGEMENT AND IMMUNE HEALTH

Have you ever gotten sick after experiencing a lot of stress? This is quite common and is known as the "Let-Down Effect." When you experience acute stress, your body produces chemicals to protect itself, helping to eliminate pathogens to prevent infections and promote healing. However, chronic stress can lead to higher levels of inflammatory chemicals that negatively impact the immune system. In such cases, the immune system is less able to fight off different infections, and there is an increased risk of chronic disease.

As stress significantly impacts immune health, it's crucial to follow strategies that will reduce its effects, such as healthy eating, nutrient support, and physical activity.

SOLUTIONS FOR STRESS MANAGEMENT

• Eat clean. Proper nutrition can counterbalance the negative impacts of stress by supporting your immune system, stabilizing mood, and balancing blood sugar levels. Choose whole grains to get your B vitamins, including pantothenic acid (vitamin B5); organic fruits and vegetables for their sugar-balancing fibre, vitamin C, and phytonutrients; lean proteins for immune support; and foods rich in omega-3 fats such as wild fish, chia and flax seeds, and walnuts to reduce inflammation.
• Balance blood sugar levels. The most significant internal stressor is blood sugar fluctuation. Avoid refined sugars and processed foods that can cause spikes and drops in blood sugar, leading to unnecessary spurts in cortisol (the stress hormone). Minimize blood sugar imbalances by eating at regular times, incorporating good quality protein with each meal, choosing low-glycemic index foods, such as apples, oats, and carrots, and increasing your fibre intake with whole grains or supplemental fibre.
• Stay hydrated. Did you know you are more likely to become dehydrated when under stress? Be proactive and drink water and herbal teas throughout the day, and minimize caffeine, alcohol, and sweetened energy drinks that can cause dehydration and disrupt your blood sugar levels.
• Be physically active. Exercise is an excellent way to reduce stress hormones like cortisol and adrenaline, and increase endorphins that are the body's natural painkillers and mood elevators. Regular exercise for 20–30 minutes a day can improve circulation, increase self-confidence, promote relaxation, and help you feel happier. Engage in activities that you enjoy and can do at home if you need to, such as dancing or circuit training.
• Seek micronutrient support. Physical and mental stress may cause the body to use up more vitamins and minerals, especially B vitamins and magnesium. This can contribute to stress-related health problems such as general malaise, fatigue, muscle tightness, and the inability to focus.
  • Vitamins B5 and C are important for a healthy stress and antioxidant response. These are water soluble, which means your body doesn't store them well and you need to consume them daily from whole foods and supplementation.
  • Magnesium is known as the anti-stress mineral, and low magnesium levels have been associated with stressful conditions. Unfortunately, most North Americans do not get enough magnesium through their diets, making supplementation an ever-important source.
• Get enough sleep. Sleep disruptions can lead to an increase in the stress hormone cortisol. Elevated cortisol caused by stress can then lead to decreased production of melatonin. Melatonin is the neurohormone that helps you fall and stay asleep, and low levels of melatonin can result in sleep difficulties such as problems falling or staying asleep at night. It's important to prioritize getting 7–9 hours of sleep each night. This rest is necessary to be able to combat stress throughout your waking hours. Melatonin in a supplement form taken before bed can help ease you into sleep with no habit-forming effects.
• Manage inflammation. Research shows that increased levels of stress can increase inflammation in the body. In turn, inflammation can intensify the stress response and potentially increase the risk of anxiety and low mood. Omega-3 fatty acids, curcumin, and boswellia, along with eating anti-inflammatory foods such as leafy green vegetables and berries, can help regulate inflammation in the body.
• Support your microbiota. Did you know there is a connection between your gut and brain? There is bidirectional communication between the brain and the enteric nervous system (the nerves found in and around the gastrointestinal tract), known as the gut-brain axis.
• Adapt to stress with herbal support. Adaptogens are a class of herbs that support your adrenal glands and improve your body's ability to handle physical and mental stress. Ashwagandha, rhodiola, and maca are examples of adaptogens that help relieve stress and promote relaxation.
• Nutrients involved in maintaining balanced brain chemicals include L-theanine and GABA; these support healthy neurotransmitter levels and provide a sense of calm. L-theanine is a naturally occurring amino acid found in green tea. L-theanine has been shown to increase alpha brain waves to promote an alert yet relaxed state of mind. It has also been shown to increase levels of GABA, dopamine, and serotonin to improve mood and induce relaxation.

• Practise laughter, gratitude, and relaxation to help manage stress. Laughter can reduce the effects of stress by decreasing blood levels of cortisol, epinephrine, and the growth hormone, indicating a reversal of the stress response. Laughter has been shown to alter brain chemicals, such as dopamine and serotonin activity, and increase endorphins, which help support mood.
• Do you have an "attitude of gratitude"? An attitude of gratitude means regularly being thankful and appreciating all parts of your life, no matter how big or small. An attitude of gratitude has been linked to better health, sounder sleep, less anxiety and depression, higher long-term satisfaction with life, and kinder behaviour toward others.
• Certain exercises, such as relaxation techniques and massage therapy, can help modulate your body's responses to physical, mental, and emotional stress. These practices reduce psychological stress and inflammation, support immune function, reduce HPA activity, and improve mood.
• Get outdoors for a break. Studies have proven that nature has a positive effect on mental health. The quantity and quality of nature experiences are decreasing for many people around the world. You can increase your connection with nature by:

• Forest bathing (immerse yourself in nature by connecting to the forest through sight, hearing, taste, smell, and touch)
• Standing barefoot on grass
• Exercising outdoors
• Enjoying a meal outside
• Hugging a tree
• Growing your own food
• Going for a walk outdoors

Your immune system is essential for a long and healthy life. Research shows the importance of personal hygiene, healthy eating, physical activity, proper sleep, and stress management to support overall immune health. In addition, you can use certain natural health products to protect, provide relief, and support recovery from cold and flu viruses.