Natural Ways To Support Your Immune System

Your immune system is your body’s defense mechanism against bacteria and germs that cause illness. Every day, it works hard to keep you healthy. In return, there are some things you can do to help support your immune system naturally.  Remember to always consult with your health care provider before making any significant changes in diet, supplements, vitamins, or exercise.

Sleep and Immune Health

Not getting enough quality sleep has been linked to many different diseases, including heart disease. Lacking sleep could also impact our immune health by disrupting hormonal signals in the body. These hormones do many things throughout the body and some are linked with immune system function. When not sleeping well our hormones, including the stress hormone cortisol, can get out of balance. This can lead to many physical symptoms, including a lowered immune system.

Following a good bedtime routine and limiting screen time close to bedtime (e.g., TV, cell phone, computer) can help you fall asleep easier. Try to get to bed at the same time and wake up at the same time every day to support your body’s natural sleep and awake cycle. It’s tempting to hit the snooze button and sleep in on the weekends, but getting up at the same time as you do during the week is good for overall health.

Vitamin C and Antioxidant-Rich Foods

What we eat is fuel for the cells of our body. Fruits and vegetables rich in Vitamin C and antioxidants can naturally boost our immune system. Vitamin C helps support the cells in your immune system by protecting them and encouraging their growth. Antioxidants help boost our immune system cells and protect the body’s cells from damage from things like the sun’s radiation and environmental toxins.

Citrus fruits, tomatoes, red bell peppers, broccoli and Brussels sprouts are good sources of Vitamin C. Antioxidants are natural substances found in foods including berries, chocolate, spices and herbs. Next time you indulge in a little bit of dark chocolate you can feel good knowing you’re getting some cell protecting antioxidants.

Mushrooms as a Superfood

Mushrooms contain natural chemicals that safely boost our immune system.  There are “medicinal mushrooms,” such as lions mane, cordyceps and reishi that are high in immune system supporting chemicals. These are often taken in a supplement form or can also be found in mushroom coffees and teas. Even regular mushrooms, like button mushrooms, give our immune system a temporary boost.

Mushrooms belong to a group of natural herbs and plants called adaptogens. Adaptogens contain natural substances that have stress-soothing properties that help our bodies and minds handle stressors.

Gut Health and the Power of Small Meals

Our digestive system, or gut, digests the food and beverages we consume to produce the fuel, or energy, for our body. Many health fields believe that gut health is vital to our overall health and even longevity. A large part of our immune system is found in our gut, so gut health is vital to the health of our immune system.

Diet and eating small meals can help support our gut. Small meals are easier for your gut to break down compared to eating a large meal. If the gut is burdened by too heavy of a meal, it may not function well and break down all the nutrients we need from the food.

Probiotic supplements and probiotic-rich foods (such as sauerkraut, kimchi and yogurt) support the “good bacteria” that live in our gut and boost our immune system. Eating a balanced diet full of veggies, fruits and good whole grains provides the nutrients the cells of our immune system need to function properly.

The Role of Vitamins and Supplements

After pursuing diet and lifestyle changes, the addition of vitamins and supplements can be a safe addition to your natural wellness routine when used appropriately. There are many options available; check with your health care provider before deciding to start any vitamins or supplements. Here are a few examples of how they could be used for immune support.

Vitamin D

Vitamin D is essential for our body to use calcium to support bone health. It has also recently been shown to support the immune system by supporting gut health, too. Vitamin D comes from sunlight or from certain foods. It can be difficult to get enough vitamin D. In fact, many people in the United States are deficient or have low vitamin D levels.

Ask your health care provider at your next visit about your vitamin D level and a healthy level for you. They could order a simple blood test and work with you on increasing your vitamin D, if needed. Often, a supplement can help get you to a healthy level. Websites like Grassroots Health has great information about Vitamin D and how much your body might need to function at its best.

Elderberry

Elderberry is a small, dark berry rich in antioxidants. In research studies, elderberry has been shown to have anti-microbial fighting effects against bacteria and also the viruses that cause Influenza A, Influenza B and the common cold. Elderberry has become popular due to its immune-supporting benefits. You can find it in many forms, such as syrups, gummies, lozenges and dried berries for tea. Be sure to check the sugar content since many of these ready-made elderberry products have a lot of sugar added!

Elderberry is best used as needed rather than for daily immune support. As soon as you start to feel like you might be getting sick, that’s a good time to reach for the elderberry. If you don’t get sick, you can stop taking it. If you do get sick, you can continue taking it; elderberry has been shown in studies to shorten the course of flu and colds.

How Acupuncture Stimulates the Immune System

Acupuncture is an ancient natural therapy that has been helpful for modern health issues. Acupuncture involves the insertion, and removal, of very thin, sterile needles into specific points on the body to support health. This therapy can help many symptoms, such as chronic pain, digestive issues, women’s health issues, stress, and mental well-being. 

Over the past couple of decades, many research studies have demonstrated that acupuncture can be helpful for various conditions and symptoms. Use of this therapy is supported by the World Health Organization and the National Institutes of Health.

Some exciting research has shown that acupuncture can safely support the immune system. How can tiny needles boost the immune system? Specific acupuncture points stimulate the body to produce Natural Killer (NK) cells. These cells are part of our immune system. They play a role in recognizing and destroying bacteria and viruses that get into the body. Acupuncture can also help the immune system produce antibodies, which are natural infection fighting chemicals.

If you are considering trying acupuncture, be sure that the provider has the proper training, certification and state licensure.

References:

Vitamin C and Immune Function. A. Carr, S. Maggini. Nutrients. 2017, Nov 3;9(11).

who.int

nccih.nih.gov/health/acupuncture-effectiveness-and-safety

grassrootshealth.net

Medicinal Mushrooms: Bioactive Compounds, Use, and Clinical Trials. Venturella, G.; Ferraro, V.; Cirlincione, F.; Gargano, M.L. Int. J. Mol. Sci. 2021, 22, 634

Inhibitory activity of a standardized elderberry liquid extract against clinically-relevant human respiratory bacterial pathogens and influenza A and B viruses. Krawitz et al. BMC Complementary and Alternative Medicine 2011, 11:16.

Regulation of Immune Function by Vitamin D and Its Use in Diseases of Immunity. A. Vanherwegen, et. al. Endocrinol Metab Clin N Am 46 (2017) 1061–1094.

Acupuncture for immune-mediated disorders. Literature review and clinical applications. P. Rogers et. al. Probl Vet Med. 1992 Mar;4(1):162-93.

Enhancement of splenic interferon-gamma, interleukin-2, and NK cytotoxicity by S36 acupoint acupuncture in F344 rats. Y. Yu et. al. Comparative Study Jpn J Physiol. 1997 Apr;47(2):173-8.