Boost the Immune System Holistically

It’s that time of year again! Summer is coming to a close and Fall is right around the corner, which means the start of cold and flu season is lurking. Prevention is the best medicine and whether you have kids in school or not, it’s a fantastic idea to put measures in place now to support your immune system.

In Naturopathic Medicine, we call an individual's spirit and innate ability to weather sickness, stress, and life’s challenges as the “Vis”. When someone has a strong or vital Vis, they may not get sick often, or if they do fall ill, they heal and recover quickly. On the contrary, individuals with a low or weak Vis are frequently ill and have a difficult time recouping. Likewise, in Chinese Medicine their version of the Vis is “Qi”. The goal is for Qi to be in ample amounts, with the ability to move freely throughout the body without the propensity towards blockage or stagnation.

Viewing the person in a holistic manner instead of simply determining what the specific bug is and prescribing antibiotics, is of vital importance to prevent illness and provide support to your constitution so you can squash sickness and feel like yourself again sooner rather than later. Try these 5 immune boosting tips:

Elderberry Syrup

You may be familiar with this delicious, deep purple, sweet syrup that is both tasty and effective in preventing colds and flus. This is due to elderberries ability to inhibit viral replication. Elderberry syrup is readily available for purchase, or if you are craving a more immersive experience, it’s easy to make right at home in your kitchen! When made at home, elderberry syrup is much cheaper, fun for kids and customizable if you would like to add other immune supportive herbs. A few favorites of mine include Astragalus, Andrographis, Ginger and Cinnamon.

This recipe is from Herbal Remedies for Vibrant Health, written by a lovely herbalist named Rosemary Gladstar.

½ cup dried elderberries

3 cups water

1 cup raw honey

Place berries and water in a saucepan and bring to a boil, reduce heat, cover and simmer for 30-45 minutes. Strain the mixture, smashing the berries to release as much of the juice as possible through the strainer. Mix in the honey, cool and store in the fridge where it will keep for 2-3 months. Take 1 tsp 1-2 times daily.

Vitamin D

Vitamin D is a powerhouse as it pertains to the immune system. It modulates immune response (so you don’t under or over respond to a pathogen), reduces inflammation, supports your body's production of antibodies, and so much more. Best source? The sun if possible! The best time to get vitamin D is when UVB is at its highest which is typically from 10-4pm, depending on your latitude and longitude. 20-30 minutes of sun exposure, several times a week (or daily if possible) with as much skin exposure as you can will do the trick. If you are living in a place that doesn’t get regular sun or vitamin D synthesis is low to non-existent because of location, then supplementing with Vitamin D3/K2 is a helpful alternative.

Keep Warm

If you live in the South, you might be scratching your head since it has been an extremely hot summer,, but as it (hopefully) cools down it is important to keep warm and prevent exposure to wind and/or cold. This is a hugely important aspect of Chinese Medicine as pathogens are philosophically identified and treated through a different lens than Western medicine. Wind and cold are just two of the pathogens that can damage the body's Qi which can lead to sickness or disease. The back of the neck is considered a portal of entry for pathogens as there are several acupuncture channels and points that are more susceptible to invasion if in a compromised state. The takeaway? Wear a scarf, turtleneck or coat that protects the back of your neck when the weather starts to change and try to avoid going outside when your hair is wet.

Keep Moving!

As Fall and Winter approach, motivation to move is often at an all-time low due to shorter days and cold, dreary weather (depending on where you live). If you don’t already have an exercise routine, now is the time to start! The benefits of exercise are endless, but it specifically assists the immune system by increasing circulation, moving lymph that contains immune cells, and induces sweating to reduce toxins. Not to mention the benefits on mood, endorphins, hormonal balance and more. A person who is both physically and mentally fit going into Fall and Winter will fare much better, even if they do end up getting sick.

Whole Foods Diet

I would be remiss if I didn’t mention the importance of a good quality, whole foods diet for overall health. What does this look like? Well, there is no one perfect diet for all but aim to consume foods in the least processed state. Choose whole vegetables and fruit (organic if possible, to reduce pesticide exposure), meat (hormone-free and ideally pastured raised), fish and some grains. Avoid processed sugary sweets and snacks. This is critical to maintaining a healthy immune system, but it can be challenging as we move into the holidays, so do your best with what you can control and if eating elsewhere, try to choose the foods that appear closest to how they would appear in nature.

These are just a few ideas to provide support, but it’s just the tip of the iceberg. Everybody is so unique, and everyone's needs look different so it is essential to see a holistic physician that will provide you with a customized plan!

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