How to Optimize Your Defence Against Colds & Flus This Fall
Fall is such a beautiful time of year! It can also come with some unwelcome colds and flus. Fortunately, nature provides us with an array of natural tools we can use to fortify our immune systems. While creating a healthy, robust immune system is a year-round job, let’s discuss some ways we can support it going into the cooler months.
Key Functions of The Immune System
Before we delve into the best ways to support immunity, let’s discuss a few key components and functions of the immune system.
While the immune system as a whole serves to protect us from invaders, such as bacteria, viruses, parasites and toxins, there are 2 main parts of the immune system: the innate and adaptive immune systems. Both play key roles for protection in different ways.
The innate immune system is generalized, non-specific and fast-acting. It involves physical barriers, such as the skin and gut lining and through acute inflammation, it puts into action white blood cells and other immune cells at the first sign of trouble.
The adaptive immune system is slower, smarter and much more specific. It has a memory that captures snapshots of invaders such as bacteria, creating antibodies so it can better fight them off next time. The immune system is truly incredible!
Create a Robust Immune System with Nutrition
Good nutrition is at the foundation of a strong immune system. Eating more whole foods and minimizing ultra-processed foods and sugars is a great place to start. Sugar suppresses immune function, so do your best to avoid it. Include foods such as berries, broccoli and citrus fruits, which are all rich in vitamin C to support immune function. Choose whole, gluten-free grains over refined grains and replace inflammatory oils like canola and soybean oil for coconut and avocado oils.
If choosing healthy foods feels overwhelming, join this year’s Shop Like a Nutritionist Group Grocery Tour on September 12th!
Top Supplements for Building Immunity
Here are a few key supplements we recommend including in your routine this fall.
Vitamin D
The cooler months mean less natural vitamin D from sunshine and the increased need for supplementation. Vitamin D is essential for a properly functioning immune system, but is also something to keep in mind to help ward off seasonal depression as we’re stuck inside more.
Mushrooms
Medicinal mushrooms such as chaga, reishi and cordyceps, have been used in ancient medicine due to their incredible immune-supportive properties. Beta-glucans, polysaccarides and triterpenes are key components of these mushrooms that help to modulate the immune system. These complex carbohydrates regulate specialized immune cells such as T-cells, natural killer cells and macrophages that gobble up invaders. Mushrooms can generally be taken safely long-term and should be taken for a minimum of 4 weeks, as they serve to train the immune system over longer periods of time.
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Zinc
Zinc can be very helpful for immune health, as it aids thymus function, supporting the production of T-cells, while inhibiting viral replication, helping you get over colds and flus quicker.
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Protect Your Sleep
We can’t forget about sleep! Sleep is one of the most crucial, and highly underrated areas to focus on for building a strong immune defence. Studies show that people who don’t get enough sleep (we want a minimum of 8 hours) have weaker immune systems and get sick more often. If you want a strong, robust immune system, protect your sleep!
The majority of your immune system resides in the gut, so learning how to optimally support digestive health with food is essential for a healthy, thriving immune system. Join Asher’s Shop Like a Nutritionist Grocery Tour to set yourself up for a health this season!
Asher Kleiber
Registered Holistic Nutritionist
