Fighting for Immunity

As winter creeps in and the temperatures drop….seemingly, so does our immunity against those snuffle-causing, mucous producing bugs. New each year, we can never build immunity against them, but we can ensure we are forearmed by boosting our immune system and/or supporting ourselves through a cold, to ensure the impact is lessened as much as possible.

So, what’s best for ‘cold-proofing’ your body?

The right nutrients can fight off a cold or fever. Certain cold symptoms, like mucous production, are the body’s inflammatory response to the invading germ. So as well as eating proven cold-busters, foods that dial down inflammation can make you feel better.

So where does Mum’s great chicken soup fit in the mix? Chicken soup is a must for cold-like symptoms. In fact, in a study published in the journal Chest, researchers confirmed that chicken soup had a mild anti-inflammatory effect that reduced symptoms of upper respiratory tract infections. Follow this link to a great cold-beating soup:

Jamie’s feel good chicken soup

In addition to a well-nourished diet, make sure to get in bed early and aim for seven to nine hours of sleep to get your body back on the road to wellness.

Another consideration to help your body maintain good health avoid foods with little nutritional value, such as lollies, chocolate, biscuits and pastries. Comforting as they appear, they won’t help your body whilst it is vulnerable with infection.

Also, make alcohol off-limits when you’re sick – your body is already working hard to get you back in good health and alcohol puts extra demand on your body.

The six nutritional powerhouses of immune support:

Probiotics– Lowers your risk of fever and colds – A supplement such as Ethical Nutrients Immune Defence has been specifically formulated for improved immunity.

Vitamin A– Helps with the lining of the digestive tract, improving absorption of foods as well as ensuring a healthy physical barrier to infection and illness – Increase your carrots, pumpkin, sweet potato – great in soups!

Cumin– Many spices are great for immunity, but this little champion is particularly good. – Add to soups, curries or stews. It works really well with pumpkin in a soup

Zinc– The ultimate winter hero! Studies have shown it can help with all symptoms of colds – from fever, to cough and tummy upsets – Seafood is a great source of zinc, but often a challenge for kids. Nuts like cashews, walnuts and Brazils are another great alternative. Try Bioceuticals Zinc Sustain 60 Tablets.

Vitamin C– When partnered with it’s close friend, zinc, Vitamin C is a force to be reckoned with in the battle of colds and flus! It helps boost the immune system helping the body produce more white blood cells – the body’s bug fighters – Eat lots of fresh fruit and vegies, squeeze fresh lemon juice into hot water with some honey. We recommend adding in Designs for Health C Plus Supreme 150g

DHA/EPA – essential fatty acids – The gatekeepers of immunity – these fatty acids are needed for the structure and function of immune cells and help prevent inflammation

So much immune support comes from Mother Nature herself with herbs being a great front line in the prevention and support of your body through the duration of a cold.

Our Naturopath's favourite immune herbs:

Garlic – This amazing bulb helps boost your immune system and, studies have shown that taken regularly, it can help ward off those cold bugs too. We recommend Biomedica Allimax 60vc.

For the sake of those that have to chat with you, supplements are probably the best option, but also add a little extra to your soups and stews

Echinacea– This pretty herb is known for its preventative powers, warding off the cold and flu bugs when taken if you’ve been exposed to others with cold germs – Take a good supplement rather than teas as the quality and quantity of active ingredient is higher. A good quality option is Herbs of Gold Echinacea 4000 Complex. 

Pelargonium– Helps your body fight bacteria and viruses as well as stimulating the immune system- Great when chesty coughs are part of the picture of illness Olive leaf– A great reliever of symptoms of colds and coughs. Taken along with Vitamin C it has been shown to reduce the severity and duration of colds.

Andrographis– A preventer and treater of common colds. It has shown benefits in reducing the severity and duration of cold symptoms as well as preventing bugs taking hold if taking quickly enough after exposure Goldenseal– The king of mucous membranes. Both antiseptic and immune stimulating, this clever herb stimulates your body to produce more fighter-cells to get rid of the invaders. Try Nature's Sunshine Andrographis for a potent immune defence supplement. 

References:

http://journal.publications.chestnet.org/article.a...

Hechtman L, 2014, Clinical Naturopathic Medicine. Churchill Livingstone, Sydney

Bone K, 2007, Ultimate Herbal Compendium, Phytotherapy Press, Sydney