How to boost your immunity naturally to prevent and overcome cold and flu
Most people think about the immunity when they get sick because it doesn’t feel pleasant to have a stuffy nose, feel achy and fatigued. When we feel run down we can’t earn money to pay our bills and taking care of the family feels so much harder too.
Prevention is important and I’m sharing top 10 ways to boost your immunity naturally.
But if you are reading this article BECAUSE you are already feeling sick, you can follow all the same recommendations to overcome the cold and relieve the symptoms naturally without damaging your body (antibiotics damage your gut health, pain killers damage your digestive tract etc).
OUR IMMUNE SYSTEM IS OUR FIRST RESPONDER DEFENDING AND PROTECTING US from potentially disruptive, harmful invaders. Our overall immunity determines how we will weather any onslaught of bacteria, mold, fungus, virus, parasites, heavy metals, and chemicals. Additionally, our immunity is subject to highly inflammatory lifestyle factors, such as a diet high in processed and refined carbohydrates, a high intake of sugar and grains, stress, lack of sleep, reduced exercise, unexpected trauma, and physical challenge and change as we advance through life. While we are meant to be strong and resilient throughout life, we are more at risk for autoimmune conditions and infections when our toxic burden “runneth over” and the immune system is unable to function in the way it was designed to optimally perform.
1. Vitamin D - In addition to fortifying the immune system in general, vitamin D contributes to creating a stronger barrier to viruses by increasing the antimicrobial compounds in mucous membranes—our first line of defense. These membranes are found in your nose, mouth, eyes, lungs, and windpipe. Research supports that vitamin D improves viral immunity by strengthening mucous membranes. The best form of vitamin D is sunshine. Opt for at least fifteen to twenty minutes at midday in direct sunlight. You want as much of your skin exposed to natural sunlight as possible, with particular attention to legs and arms (be mindful not to burn). And no, sitting by a window is not enough. You need to physically be in the sunlight. This becomes increasingly important in the winter months when we stay indoors and typically have less exposure exposure to sunlight. Natural vitamin D becomes even more critical as the cold and flu season takes hold. Vitamin D is fat-soluble, so it will typically be found in fatty foods. Sources include beef liver, cheese, egg yolks, fatty fish and fish oil, and even mushrooms, which seem to be the only nonfat food source rich in this vitamin. Like magnesium, vitamin D supports calcium absorption, helping to create strong bones.
I recommend a daily dose of vitamin D via sunshine!
2. Vitamin C - Vitamin C is essential to our immunity. It can help prevent respiratory infections as well as help treat and heal infections. Note that our body does not store vitamin C, so you need daily intake.
I recommend drinking adrenal cocktails! 4 oz fresh orange juice with quarter teaspoon of sea salt and cream of tartar
3. Zinc - If vitamin D is the body’s #1 immunity vitamin, then zinc is the body’s number one immunity mineral Necessary for over three hundred enzyme-dependent processes, zinc’s importance to your immune system starts with its ability to control many of the reactions to harmful invaders. In fact, a zinc-dependent enzyme is crucial for daily DNA repair; zinc is also critical to the white blood cell’s ability to attack invading bacteria and viruses and eliminate them. Without adequate levels of zinc, the immune system can be erratic, resulting in massive inflammation. Any zinc deficiency can impair immune system function; our immunity often declines as we age in direct relation to declining levels of zinc. Zinc deficiency has been linked to pneumonia and other respiratory infections in seniors. Good dietary sources of zinc include beets, seafood, eggs, and pumpkin seeds.
4. Quercetin - antihistamine - capers, quinoa, asparagus, cranberries, apples, kale, okra, spinach, elderberries, and red grapes. Quercetin is an antioxidant-rich anti-inflammatory that inhibits histamine release, making quercetin-rich foods natural antihistamines. Also valued for its antiviral effect, it has been known to diminish the ability of a virus to infect cells and impede replication of infected cells. This powerful ability to block viral activity, along with its antihistamine effects, has made it an ideal contributor to respiratory health. Foods rich in quercetin include capers, quinoa, asparagus, cranberries, apples, kale, okra, spinach, elderberries, and red grapes.
5. Melatonin - The body’s number one antioxidant hormone, melatonin bolsters your immune system in an amazing way. It increases the antioxidant activity of two powerful chemicals, superoxide dismutase (SOD) and glutathione perioxidase. SOD is an anti-inflammatory that helps repair cells, specifically the damage they incur from the most common free radical in the body—superoxide. Much like SOD, glutathione is a powerful antioxidant and detoxifier. Like a resident handyman, it can repair free radical damage on the spot as well as clean up any toxins and the injury they cause. Melatonin keeps both of these in the fight. Recommended dosage is 1 to 3 mg, preferably in a time-release form.
6. Sleep - Getting enough sleep is essential for healthy bone marrow, which is where stem cells are made. These stem cells are essential for repairing everything from your immune system to your brain to your bones, and so much more. Stanford researchers have found that a sleep deficit of just four hours is enough to cut the activity of these stem cells in half. For stem cells to travel to where they’re needed in your body, you first need to get a full night’s sleep. Your investment in getting more high-quality sleep is one of the best you can make.
7. ACV soak twice a week or once in summer Run a tub of the hottest water you can manage. Test the water to prevent any scalding. Pour in 2 cups of organic apple cider vinegar. While immersed, sip a glass of warm water mixed with 1 teaspoon of organic apple cider vinegar. Get out of the bath when the water is cool. Don’t shower for at least four hours afterward.
A nice hot soak can help build immunity by raising your body’s pH to an optimal level between 7.30 and 7.45, which makes it a less hospitable “terrain” for bacteria and viruses. Apple cider vinegar is especially good for relieving aches and pains as well as helping to eliminate uric acid deposits and carbon-based pollution through the skin. I recommend the following soak twice per week during the cold and flu season and once per week at other times of the year.
8. Humidifier in bedroom - a humidifier with an optimal range of humidity from 40 to 60 percent.
A 2019 Harvard University study analyzed hundreds of virus risk factors, including such contributors as age, hand washing, contact with larger numbers of people, adequate sleep, and flu shots. Its findings concluded that the biggest risk factor in determining whether someone developed a respiratory infection was related to the dryness of the air they were breathing. Those studied who were breathing drier air were found to be far more likely to develop an infection. Dry air enables a virus to travel farther and survive longer. Researchers also explained that dry air harms our natural immune barriers—our mucous membranes, whereby they become thinner and less protective. The answer: a humidifier with an optimal range of humidity from 40 to 60 percent. I suggest prioritizing adding a humidifier in the room where you sleep, since many immune functions and repair are taking place during sleep, as well as having a somewhat controlled environment for a prolonged period of time. However, if possible, you might want to add personal humidifiers to your office, kitchen, and other areas where you spend significant amounts of time.
9. Soap - Much of 2020 was dominated by the mandate to wash our hands. We all know to do it and that it saves lives as well as greatly protects against illness through reducing exposure to bacteria and viruses as well as mold and parasites. What you may not know is that it is the preferred protector because hand washing with soap gives two levels of protection, whereas hand sanitizer provides only one. Since most viruses have a fatty outer layer, soap binds with the fat layer at a molecular level and both kills and eliminates viruses—hand sanitizer simply kills the virus but can leave remnants of it on your hands. Therefore, some virus remnants may not be completely neutralized, leaving you with less protection.
10. Minimize exposure to toxins
Get notified when I launch my online course to help you reduce your exposure to toxins to environmental toxins. It’s in the making!
References
https://pubmed.ncbi.nlm.nih.gov/34646011/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3687404/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6943609/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2290997/
https://www.ncbi.nlm.nih.gov/books/NBK235670/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7781334/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3256323/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2277319/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4808895/