Supporting Innate Immunity: Superheroes vs. Supervillains

While genetics play a role, you can significantly influence the strength and resilience of your immune system through proper nutrition. So what are some natural tips and tricks for remaining in peak health this fall?

1. Look to immune superheroes such as Vitamin D and Zinc. Zinc supports the immune system’s response to infections and can reduce the duration and severity of the common cold. Foods like lean meats, beans, nuts, and whole grains are rich sources of zinc. Meanwhile, Vitamin D3 deficiency has been shown to be linked to both increased susceptibility to infections and decreased mood. Both of these nutrients are common deficiencies in the West, so checking your blood status with your general practitioner or with Wholehearted Naturopathic can provide some valuable information!

2. Load up on antioxidants, that are often found in plant-based foods. Vitamin C, vitamin E, selenium, and beta-carotene help protect cells from damage caused by free radicals. This protection is essential for maintaining a healthy immune system. Interestingly, a study of 6 countries showed that healthcare practitioners with diets higher in plant foods were even less likely to experience severe COVID symptoms! Foods like green tea, spinach, carrots, berries, pomegranates, and black beans are great ways to increase consumption.

3. Amino Acids such as L-Glutamine, Lysine, and Isoleucine support the growth and function of immune cells both in the innate immune system (the body's first line of defense) and adaptive immune system (the part of the immune system associated with memory and an appropriate antibody response). Since these are obtained from lean, organic protein sources from either plant or animal sources, be sure to include these as part of a healthy diet!

4. Don’t Forget Hydration, The Forgotten Hero: Essential for overall health, including immune function. Water helps transport nutrients throughout the body and aids in the elimination of toxins. Aim to drink at least eight glasses of water daily, and consider herbal teas for added hydration and antioxidants.

5. Avoid immune "supervillains" for immunity. These include refined carbohydrates like white bread and pasta, gluten, dairy, and processed sugar. This is because they can upregulate pro-inflammatory eicosanoids, which negatively impact our innate immune system consisting of the first-line white blood cell defenders that survey the immune system.

Another immune “supervillain” is high levels of stress. Prolonged periods of stress may raise Cortisol levels, which can reduce immunity and raise blood glucose levels over time. Thankfully, there are many easy ways to greatly reduce stress levels, such as going out for a quick jog or spending more time in nature!

6. Get out in nature. There’s a good reason why we are known as “Naturopathic” doctors! In addition to getting sunlight and movement, both of which are immune-supportive, taking a stroll or jogging in a forest preserve may actually help boost Natural Killer Cells, a type of immune cell that surveys for bacteria and other microbial invaders. Additionally, it helps lower Cortisol levels, one of our immune “supervillains.”

7. Don’t forget the hole in the middle! Gut health and immunity are closely intertwined. Our gut microbiome, a community of trillions of microorganisms, plays a critical role in regulating our immune system. A balanced gut microbiome may educate our immune system and maintain a barrier against harmful invaders.

So what are the best ways to support gut immunity?

-A diet high in plant fibers has been shown to increase microbial diversity, whereas a diet high in red meat and saturated fats has been shown to have a detrimental effect.

-Probiotic supplements are a well-rounded way to respiratory health, immune function, and overall digestion. As an example, a 2019 study showed that probiotics may reduce the number of sick days or trips to the doctor due to respiratory illnesses (Lenoir-Wjinkeep 2019).

8. Consider Herbal Approaches to Boost Immunity. Astragulus, Medicinal Mushrooms like Reishi or Shiitake, or Ginseng: Panax and American Ginseng are traditionally used for prevention. Many of these herbs have been shown to support immune cells and increase resistance to infections. They may even benefit gut health as well as a result some of their compounds feeding the beneficial gut flora!

Some medicinal plants have additionally been used at the onset of symptoms, many of which have been shown to have specific antiviral or antibacterial properties. These may include herbs commonly used in the Naturopathic community such as Echinacea, Elderflower, Andographis, Hyssop, and Boneset.

In traditional Chinese medicine, Honeysuckle (金银花), Forsythiae (连翘), and Leaf of Isastis (大青叶) are additionally used to address viruses and have even been used supportively during the beginning stages of COVID.

If you would like to learn more or incorporate immune-supporting herbs into your seasonal routine, we are here to support you and answer your questions. Single herbs or tincture blends are available in our in-office Wholehearted Dispensary. Please text or email if you are interested in an herbal immune blend to support you this season.

Conclusion

Your immune system is a complex network of cells, tissues, and organs working tirelessly to protect you from infections. By incorporating these immune-boosting nutrients and dietary strategies into your daily life, you can strengthen your body's natural defenses.

Stay well, stay nourished, and let your diet become your first line of defense against illnesses. Your immune system will thank you for it.