By Tom Everts PA-C, IFMCP
Winter is coming, and with it comes the cold and flu season. There’s no better time to step back and assess your immune system and figure out what you could be doing better to stay healthy.
We know the immune system for its role in fighting off illness once it takes hold – which it does remarkably well. However, the immune system is involved in a variety of other jobs including preventing chronic disease, repairing cellular damage and surveillance for cancer. Therefore, having a healthy immune system comes with many benefits.
Nothing in our body works in isolation. The immune system communicates with other systems in our body via chemical messengers and hormones, including the nervous system, endocrine system and even our reproductive system. This ensures that appropriate activities are occurring at the appropriate time, i.e. increase white blood cells in response to foreign invaders.
White blood cells (immune cells) are made in the bone marrow and transported through our body via the lymphatic system. Our immune system is constantly monitoring for pathogens or rogue cells (cancer) using this vast array of vessels that reach every part of our body. If the lymph is unable to flow through the body appropriately, then infection and disease are able to creep in undetected.
Here are some things you can do to help your immune system stay healthy:
Eating Strategy:
A diet rich in colorful vegetables is loaded with antioxidants and phytonutrients. This helps reduce inflammation and nurture the gut microbiome – supporting a healthy immune system. Specifically, dark leafy greens and beets can increase nitric oxide which helps to regulate lymphatic flow.
Movement:
Movement and exercise helps push immune cells throughout the body via the lymph vessels. Inactivity may result in blocking these passages and increase risk for infection and disease.
Stress Management:
Stressful events can reduce the amount of immune cells flowing through our body for several hours – opening the door for invaders to take hold. Chronic exposure to the stress hormone cortisol can cause lymph tissue, the highway for our immune system, to decrease in size. It causes reduced production of key antibodies needed to fight infection. All of this may result in a suppressed immune system.
Sleep:
Regular sleep is critical in regulating the inflammatory response needed to protect us from pathogens. Sleep deprivation reduces our ability to produce antibodies, leaving us vulnerable to infection.
SUPPLEMENTS
Vitamin D is critical for the defense and regulation of our immune system, and most people are deficient! It helps our regulatory T-cells differentiate between self and non-self – helping to fight invading pathogens while preventing development of autoimmune disease.
Vitamin C is important in the function of our immune system, and fortunately an unavoidable part of a well-balanced diet. Meaning there is generally no need to continually supplement, however, taking when cold symptoms first appear will likely help speed recovery.
Zinc is a critical essential mineral that has a variety of roles in our body. Adequate zinc makes it more difficult for pathogens to bind to receptors in our upper airway, and improves the ability of our immune system to fight infections. Deficiency can impact our susceptibility to infections. Supplementing may be appropriate for anyone at risk of deficiency, especially during the winter months.
Turmeric is a potent anti-inflammatory, but has different properties depending on if the root is raw or cooked. Raw turmeric helps more with inflammation, where cooked turmeric helps protect against oxidative stress. Also, absorption is key, so make sure to pair with healthy fats and some black pepper to reap all the benefits.
Elderberry has been shown to decrease the length of viral illness and be more effective than Tamiflu – a medication given for influenza. It is thought to work by preventing viruses from getting into our cells.
Honey has been shown to be a more effective cough suppressant in children compared to dextromethorphan, the typical over-the-counter cough syrup formulas.
Garlic has the ability to improve our immune systems capabilities, as well as potential to prevent infection. Crush the bulb and let sit a few moments for enzymes to work their magic, converting alliin to the beneficial allicin.
If you are someone that is constantly battling a cold during the winter months, you may need some extra support. Everyone is different in regards to their specific needs and the only way to know is to check.
Do you feel like your immune system needs a makeover? Contact a functional medicine provider to help with the evaluation. We are here to help you thrive. Have a great holiday, and stay safe!
Linell King MD, renowned internist and author of “Mastering Vitality” received his medical degree from the University Of Wisconsin School Of Medicine, and completed his residency at The Johns Hopkins University Sinai Hospital Program of Internal Medicine. He has been practicing for twenty years; currently at his “Naples Vitality” office in Naples, FL.
Our practice size is limited to ensure the best possible care for our clientele; we qualify and accept patients committed to working collaboratively to create improved health and continued success.
Naples Vitality
239-465-0098
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Naples, FL 34103