Wintertime: time for immune support! How can we do that?
A robust immune system is our best defense against all illness. More than half of our immune systems are located in the small intestine! The proper function of this part of our immune system depends upon a healthy balance of the proper bacteria there.
Joseph Mercola, MD, explains that “Beneficial bacteria have a lifelong, powerful effect on your gut’s immune system and your systemic immune system as well. The bacteria play a crucial role in the development and operation of the mucosal immune system in your digestive tract. They also aid in the production of antibodies to pathogens.” So, how do we support this colony of good bacteria?
Take a good probiotic:
- whenever you are on antibiotics (they can kill off the good bacteria right along with the disease bacteria)
- if you are traveling to foreign lands
- if you are eating high amounts of sugary foods
- if you are highly stressed
- if you are eating lots of processed foods
Mark Hyman, MD, also explains approaches to supporting our immune systems.
- Drink plenty of fluids
- Avoid simple sugars as much as possible! Studies have shown that refined sugars can suppress your immune system for hours after ingested.
- Have protein with each meal. Proteins are the building blocks of the body. This includes your immune and detoxification systems.
- Add garlic, onions, ginger, and lots of spices (oregano, turmeric) to your meals
Eat multiple servings of colorful fruits and vegetables high in vitamins C, A, and phytonutrients that support the immune system. Choose more leafy greens, cruciferous vegetables (broccoli, brussel sprouts, and cauliflower), peppers, sweet potatoes, and squashes. - Get sufficient sleep! We all know sleep restores and heals the body. Without adequate sleep, optimal immune function is next to impossible
- Get regular exercise. Mild to moderate exercise (for approximately 30-45 minutes) helps boost the immune system.
- Supplements for Adult Immune Support
Eat multiple servings of colorful fruits and vegetables high in vitamins C, A, and phytonutrients that support the immune system. Choose more leafy greens, cruciferous vegetables (broccoli, brussel sprouts, and cauliflower), peppers, sweet potatoes, and squashes. Here is an overview of the vitamins, minerals, and herbs Dr. Hyman recommends and why they are important:
- Multivitamin/Mineral: This is the foundation for any health support regimen. Look for a high-quality, broad-spectrum multivitamin and mineral.
- Vitamin D3: Adequate vitamin D status is critical for optimal immune function and this cannot be achieved without supplementation during the winter months. It is best to get your levels of 25 OH vitamin D checked for accurate dosing. Blood levels should be above 30 ng/dl. However, optimal levels are probably closer to 50 ng/dl for most. Many need 5,000 IU or more of vitamin D3 a day in the winter. Start with 2,000 IU for adults, 1,000 IU for children.
- Buffered Vitamin C: The role of vitamin C in supporting the immune system has long been known. Take 500-1,000 mg throughout the day with meals and snacks.
- Zinc citrate: You can take an additional supplement or consume more foods high in this powerful immune supporting nutrient. Seafood—especially oysters—red meat, and pumpkin seeds are the best food sources. Take 30 mg per day.
- Fish Oil (Artic Cod Liver Oil): This old time remedy for good health and robust immunity still stands true! In addition to the good fats, cod liver oil contains additional vitamin A and D for added immune protection.
You can click on the links above to learn more…
A robust immune system is our best defense against all illness. More than half of our immune systems are located in the small intestine! The proper function of this part of our immune system depends upon a healthy balance of the proper bacteria there.
Joseph Mercola, MD, explains that “Beneficial bacteria have a lifelong, powerful effect on your gut’s immune system and your systemic immune system as well. The bacteria play a crucial role in the development and operation of the mucosal immune system in your digestive tract. They also aid in the production of antibodies to pathogens.” So, how do we support this colony of good bacteria?
Take a good probiotic:
- whenever you are on antibiotics (they can kill off the good bacteria right along with the disease bacteria)
- if you are traveling to foreign lands
- if you are eating high amounts of sugary foods
- if you are highly stressed
- if you are eating lots of processed foods
Mark Hyman, MD, also explains approaches to supporting our immune systems.
- Drink plenty of fluids
- Avoid simple sugars as much as possible! Studies have shown that refined sugars can suppress your immune system for hours after ingested.
- Have protein with each meal. Proteins are the building blocks of the body. This includes your immune and detoxification systems.
- Add garlic, onions, ginger, and lots of spices (oregano, turmeric) to your meals
- Eat multiple servings of colorful fruits and vegetables high in vitamins C, A, and phytonutrients that support the immune system. Choose more leafy greens, cruciferous vegetables (broccoli, brussel sprouts, and cauliflower), peppers, sweet potatoes, and squashes.
- Get sufficient sleep! We all know sleep restores and heals the body. Without adequate sleep, optimal immune function is next to impossible
- Get regular exercise. Mild to moderate exercise (for approximately 30-45 minutes) helps boost the immune system.
- Supplements for Adult Immune Support
Here is an overview of the vitamins, minerals, and herbs Dr. Hyman recommends and why they are important:
- Multivitamin/Mineral: This is the foundation for any health support regimen. Look for a high-quality, broad-spectrum multivitamin and mineral.
- Vitamin D3: Adequate vitamin D status is critical for optimal immune function and this cannot be achieved without supplementation during the winter months. It is best to get your levels of 25 OH vitamin D checked for accurate dosing. Blood levels should be above 30 ng/dl. However, optimal levels are probably closer to 50 ng/dl for most. Many need 5,000 IU or more of vitamin D3 a day in the winter. Start with 2,000 IU for adults, 1,000 IU for children.
- Buffered Vitamin C: The role of vitamin C in supporting the immune system has long been known. Take 500-1,000 mg throughout the day with meals and snacks.
- Zinc citrate: You can take an additional supplement or consume more foods high in this powerful immune supporting nutrient. Seafood—especially oysters—red meat, and pumpkin seeds are the best food sources. Take 30 mg per day.
- Fish Oil (Artic Cod Liver Oil): This old time remedy for good health and robust immunity still stands true! In addition to the good fats, cod liver oil contains additional vitamin A and D for added immune protection.
You can click on the links above to learn more…
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