How to support your immunity through all seasons

The immune system

Your immune system plays one of the most important roles in your body day to day as your natural defense, protecting you from many different types of external aggressors. The immune system can be compared to a castle; when the castle walls are strong, no invading forces can enter and the residents are kept safe. The same is true for people with strong immune systems. However, when the walls of the castle are attacked, they may become damaged over time and weaken, eventually allowing in the invaders. The immune system consists of many different components, including white blood cells, leukocytes, T cells, antibodies, the lymphatic system, spleen, bone marrow, and thymus, and it is also aided by “good” bacteria inside our bodies.

Oxidative stress and immunity

During an immune response, it is common for mild oxidative stress to occur temporarily. This is usually happens as the inflammatory response is elevated. This is completely normal and means the body is fighting an infection. However, chronic oxidative stress can have a negative impact on the functioning of our immune system.

This is why its important to consider your mitochondrial health alongside your immune health. In addition to serving as the powerhouse of the cell, mitochondria are also responsible for helping to power the immune system; so, the strength of the immune system is linked to the health of the body’s mitochondria. Mitochondria are responsible for helping to regulate the body’s immune response, and white blood cells like monocytes, which are one of the most important components of the immune system, require a reliable mitochondrial network in order to do their jobs. As we age over time, oxidative stress can increase and the body’s immune system can be compromised.

How to protect your immunity year round

Eat more fiber

Fiber is beneficial for so much more than just keeping you on a regular bathroom schedule. It’s what feeds the beneficial bacteria in our gut – and our gut is where around 70% of the immune system is housed. By supporting the growth and maintenance of good gut microbes, eating foods rich in fiber has been shown to aid in immune health.

Eat more antioxidants

Antioxidants are compounds that help to support the health of cells and manage free radicals. Antioxidants that most people are familiar with include substances like Vitamin A, Vitamin C, Vitamin E, beta-carotene, lycopene, lutein, selenium, manganese and zeaxanthin. In general, foods that are richly and brightly colored, such as blueberries, spinach, and broccoli, are often found to be high in antioxidants.

Consume less refined sugar

Refined sugars, like the ones found in processed foods, can send blood sugar on a roller coaster and negatively impact our gut health – both of which contribute to immune health. Foods that contain added sugars have the ability to significantly raise blood sugar, increasing the production of C-reactive protein (CRP) and interleukin-6 (IL-6) which can impact immune function. Having high blood sugar levels may also inhibit the response of both neutrophils and phagocytes, two important immune cells that protect the body from foreign invaders.

Move your body

Movement has been linked to enhanced immunity in many ways. Regular exercise increases the movement of immune cells via the body’s lymphatic system, it helps flush bacteria out of the lungs and airways and boosts our feel-good endorphins. Research show that exercising at a moderate intensity for just 15 minutes is enough to boost natural killer (NK) cells – a type of white blood cell that act as the immune system’s first-line of defense. The job of NK cells is to eliminate foreign invaders, helping to prevent your exposure to winter nasties or any other bugs going around. The study suggests that shorter bursts of exercise are effective enough to activate the immune system and support the body’s defenses – and 15 minutes of movement a day is an achievable goal for most!

Utilize your kitchen spices

When it comes to bolstering immunity, look no further than your kitchen cupboards. Herbs like garlic, ginger and turmeric are incredible helpers for supporting the body’s immune defenses and helping you maintain strong foundations of health year round. Herbs and spices have been utilized for centuries for their antibacterial, antimicrobial and antiviral properties. Many herbs and spices contain high amounts of bioactive compounds that have been shown to support health and longevity.

Ginger

Ginger is one of the most commonly used dietary condiments in the world. Numerous studies have investigated the therapeutic effects of gingerol, the active compound found in ginger. As a rich source of antioxidants, there aren’t many other foods that surpass the antioxidant levels of ginger. Gingerol has been shown to support oxidative stress and aid in immune health in several ways.

Neutrophils are a type of white blood cell that supports the body’s immune system. In one clinical trial, researchers identified that consuming 20mg of gingerol in the form of a supplement boosted the action of a chemical found inside neutrophils called cAMP, resulting in an immune supportive response. Not only is ginger an effective spice for immune support, it’s also an easily accessible and versatile herb for everyday support.

Turmeric

Turmeric and its biologically active compound curcumin are an excellent source of antioxidants and other nutrients. Its powerful antioxidant properties are shown to have a multitude of health benefits including supporting brain, heart, skin, and gastrointestinal health, plus joint mobility and metabolic function. Curcumin provides potent antioxidant and antimicrobial actions, and its also been shown to work in tandem with various cells that support the modulation of the immune response including B cells, T cells and macrophages among many others.