Immune System Support
Let’s chat spicy cough and how to support your immune system!
The following supplements, foods, diet and lifestyle recommendations are those I’ve used to support myself, my friends/family and my clients - pre, during and post c*vid.
Let’s keep in mind that our bodies are all unique and our requirements differ, hence why I haven’t provided dosages for the supplements. There can be contraindications and interactions with all supplements so chat with your naturopath/nutritionist before supplementing.
Zinc - this is required for the function of your immune cells , helping to modulate your innate and adaptive immune system. It’s also required to deliver vitamin A in the body (another essential immune vitamin). Andddd (drum roll) it has anti-viral properties! Zinc rich foods include oysters, lentils, pumpkin seeds, organic lean meats/seafood & sunflower seeds.
Vitamin C - this stimulates the production of white blood cells (your immune system’s army) and helps them fight off any pathogens (like viruses…)! Vitamin C also helps to protect your white blood cells when they’re in battle. Foods rich in vitamin C include papaya, kiwi, broccoli, citrus fruits, capsicum, brussel sprouts.
Vitamin D - this vitamin is at the forefront of vitamins most crucial to your immune system. It has an immune modulating effect and reduces your risk of autoimmunity. Your body uses vitamin D to produce anti-microbial peptides and also to reduce pro-inflammatory cytokines (which cause a lot of those flu like symptoms). Studies show that you’re twice as likely to get a respiratory tract infection if your levels fall below 75. Safe sun exposure for 20 minutes a day can help support vitamin D production, however if your levels are very low supplementation is also useful.
Vitamin A - this is required for antibody production. Your antibodies are like your immune system’s memory - it picks up on the invader and strikes! It also helps to modulate cellular defences such as your T helper cells. Vitamin A is mostly found in animal products. However, beta-carotene is found in plant foods, and this gets converted to vitamin A in the body.
NAC (N-acetyl cysteine) - contains cysteine which is a precursor to glutathione (our major antioxidant). Deficiency of glutathione can allow viruses to replicate quickly. It can help to reduce the severity and duration of symptoms and is also great at supporting liver detoxification!!
Quercetin - helps to stabilise mast cells, reducing histamine and the cytokine storm that can occur when you have the spicy cough (so helps reduce symptoms). Also a powerful anti-inflammatory and inhibits viral replication!
Curcumin - this helps to mitigate some of the inflammatory symptoms. It’s a powerful anti-inflammatory and antioxidant. It’s also great at supporting liver detoxification.
Selenium - this mineral is required for the production of glutathione. Brazil nuts are high in selenium - aim for 3 a day unless supplementing.
Medicinal Mushrooms - especially reishi, shiitake, turkey tail. These help to modulate the immune system, keeping it strong and healthy!
Gut support - especially the probiotic strain L-rhamnosus LGG & prebiotics. A healthy gut is crucial to our immune system, as 80% of our immune system lies in our gut. The probiotic strain L-rhamnosus LGG is specific to the immune system and reducing any allergy type symptoms. Prebiotics are the fuel source for our good bacteria. They are digested by the bacteria and help to reduce inflammation. Prebiotic foods include leeks, onion, garlic, green banana flour, chicory root, legumes, vegetables.
Herbal Medicine - echinacea, astragalus, andrographis, cat’s claw, elderberry to name a few. These are incredible at helping to support, stimulate and modulate the immune system. Different herbs will be used at different times pre, during and post viral infection (speak to your naturopath).
I’ve seen some INCREDIBLE results using supplements with my clients (and myself!). That being said, it’s not the only piece of the health puzzle.
We CANNOT, I repeat CANNOT, supplement our way out of a bad diet and unhealthy lifestyle. Sure, it can help mitigate some of the effects, but optimal health and immunity requires the foundations - a healthy diet and healthy lifestyle.
So what can you do to prime your immune system?
Eat a whole foods, nutrient dense diet. I’m talking eating the rainbow of vegetables, quality proteins and healthy fats!
Avoid processed foods!! The chemicals they put into most packaged products is like a kick to the balls of your immune system! Tip - always read the ingredients list and avoid anything you can’t pronounce or has numbers.
The refined sugar as got to go. This suppresses your immune system by 75% for 6 hours
Eat seasonally and local - these fruits and vegetables are the highest in nutrients
Up your vitamin C and zinc rich foods. Your body sucks up vitamin C when it’s fighting something off and zinc is crucial to the function of your immune cells. broccoli, kiwi, capsicum, oysters, pumpkin seeds, lentils, parsley, citrus fruits, papaya, lean organic meats
Reduce your stress. Stress suppresses your immune system and depletes your zinc stores. Whatever relaxes you, do that!
Eat 3 Brazil nuts a day. These are high in selenium, which is required for glutathione production (major antioxidant).
Exercise! Moving your body helps to regulate your stress and reduce inflammation - so long as you’re not overdoing it!
REST! This one is often overlooked but one of the most crucial! Without rest our body can’t regulate our blood sugar, let alone our immune system!
Sunshine!! Vitamin D is at the forefront of nutrients for your immunity. Aim for 20 minutes daily (thighs and tummy are your biggest solar panels).
It’s what you do DAILY and CONSISTENTLY that’s going to have the greatest impact on your immune system (and overall health!)
Commit to yourself. Commit to your health.
I offer 15 minute acute consultations - great for discussing which supplements are best for you, dosages and to get your hands on some good quality practitioner products!
Book via the ‘Book Appointment’ tab on the website.