How To Naturally Boost Your Immune System

Cold weather is fast approaching in many parts of the country, so that means more time spent indoors.  And more time spent indoors normally coincides with more exposure to bacteria and viruses, increasing your chances of getting the flu or common cold.  Unfortunately, many people have been conditioned to seek prevention and relief from their doctor or local pharmacy, even though these medicines merely mask symptoms until your immune system effectively kills off the pathogen.  I haven’t taken medicine in years, and have been sick maybe twice during that time period (which lasted only a day or two, each time).  People always ask me what measures they can take to strengthen their immune system, so here’s a short list of things you can do right now to avoid getting sick:

• Wash your hands – This is probably the easiest and most overlooked thing you can do.  Any respectable health provider agrees that thorough hand washing for about 20 seconds plays a large part in preventing bacteria and viruses from entering your body via eyes, nose, or mouth.  Skip antibacterial soaps and gels since numerous studies have shown that regular soap and water work just as well.  Triclosan is a chemical and the active ingredient in these soaps,  the long-term safety of which has not been determined.  An even larger concern is that bacteria may adapt to these chemicals and evolve into something that can’t be killed by current antibacterial drugs.  We’re well on our way given how doctors over-prescribe and patients over-consume antibiotics.  After all, bacteria (whose sole purpose is survival) has been around for a few billion years and counting, so I’d say they’re pretty adept at adapting.    But, I digress.

• Reduce (or eliminate) processed carbs – Ideally, it would behoove you to eliminate processed carbs altogether but that’s virtually impossible these days.  In addition the chronic inflammation, a diet high in processed carbs can compromise your immune system.  Sugar, snacks, deserts, sodas, juices, breads, etc. are all metabolized by your body the same way…insulin levels spike, then fall precipitously.  Over time, this roller coaster leads to inflammation, which not only depresses your immune function, but increases your risk factors for diseases like hypertension, heart disease, high cholesterol, cancer and myriad of other autoimmune disorders.

• Build your diet around whole foods (no, not the supermarket) -  Contrary to washing your hands, this one is probably the hardest for most people to implement if it’s not already part of your lifestyle.  Whole foods include fresh vegetables, fruits, lean meat and fish.  Organic, locally-grown produce and wild, free-range, hormone-free fish/meat is optimal.  Take baby steps first though.  If you can, try to eat all your produce fresh since cooking denatures (kills the nutrients and enzymes) it.  Instead of trying to figure out all the benefits of eating fresh vegetables and fruits, keep it simple.  Eat a variety of colors as these colors mean that each vegetable/fruit contains certain polyphenols, flavonoids and phytochemicals.  They’re rich in antioxidants as well, which help to mitigate free radicals (which cause cancer).  Fruit is not inherently a bad choice, but vegetables are a better option since many fruits can spike your insulin as well.

• Supplementation – As you know, I’m a proponent of letting food be your medicine.  However, if you need to supplement your diet, there’s a plethora of options available.  Some my favorites are Vitamin D, Zinc, Oregano Oil, Astragalus, Echinacea, and Black Elderberry.  I’ll write a more detailed article about these and more later, but they have served my family and I well over the years.  All of the ones I mentioned have a good mix of antiviral, antifungal, and antibacterial properties.  Everyone is different, so experiment a little until you find a regimen that works for you.

• Exercise – Studies continue to find strong links between consistent, moderate exercise and a strong immune system.  By moderate exercise, I mean a brisk walk (or light jog if you’re in shape).  These moderate bouts of activity increase blood flow and help your body distribute immune cells more quickly.  In turn, this enables your body to lessen symptoms and decrease the frequency with which you get sick.

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