Supporting Your Immune System

Cold weather brings cold and flu season. Supporting your immune system matters for your own health; staying well also helps reduce the exposure of more vulnerable people in your community to illness. These include babies and young children, older adults, and people with underlying health concerns or weakened immune systems.

The following sections describe ways to support your immune system and help prevent colds and flu this season through diet, digestive health, respiratory health, stress management and exercise.

Diet

• Sugar is one of the most damaging foods to our immune function.  Too much sugar can reduce the body’s ability to destroy bacteria which can lead us to be more susceptible to disease. Avoid refined sugars as much as possible.
• Vitamin C can increase white blood cell function and activity and is needed for wound repair.  Food sources of Vitamin C include: Sweet red peppers, kale, parsley, broccoli, Brussels sprouts, cauliflower, strawberries, papaya, spinach, oranges, grapefruit, lemons, elderberries, mangoes.
• Carotenes have immune enhancing and anti-viral effects.  Food sources: dark leafy greens, carrots, sweet potato, squash, spinach, watermelon, green peppers, tomato and oranges.
• Zinc important in stimulating immune function and has anti-viral properties.  It is also used in thymus gland function.  It is also a major player in wound healing.  Food sources:  fresh oysters, pumpkin seeds, and hemp seeds.
• High iron foods sources: clams, beef, turkey, chicken, lentils, beans, quinoa, spinach and beet and beet greens. 
• Selenium plays a role in white blood cell development and activity. Food sources: wheat germ, wheat, Brazil nuts, Swiss chard, oats, brown rice, tuna and salmon.
• Cook with garlic daily; it is great for cardiovascular health and has a long history in fighting infections due to its anti-bacterial properties.
• Adequate amount of protein is essential for proper immune function as proteins are the building blocks for many immune cells.  Make sure to eat protein sources with every meal for example: nuts and nut butter, seeds, legumes, eggs, fish, and lean meats as your healthiest sources.

 Support your digestion

• A strong digestive tract helps your body absorb the nutrients it needs. These nutrients provide the building blocks for a strong immune system.
• A strong digestive tract can serve as your body’s first line of defence against the many bacteria and toxins that can enter through food.
• Easy ways to support your digestive health
• Water and warm lemon water
• Fresh fruit and vegetables
• Healthy gut bacteria with fermented food or probiotic supplements

Support respiratory health

• Protect the body from inhaled allergens and toxins, by avoiding, masking, and getting into fresh air.
• Learn and/or practice breathing slowly and deeply with prolonged exhalation to assist the body in removing toxins.
• Avoid smoking and pollution as much as possible, as both may limit your breathing capacity.

Stress Management

• Recognize that long term chronic stress decreases immune system function.
• Practice activities that assist with decreasing stress like relaxation, exercise, breathing exercises, meditation, laughter or creative visualization.

Exercise

• Moderate exercise for 20 – 30 minutes three to five times a week can strengthen the immune system.

If you get sick, take time to rest and recover. Avoid contact with people who are most vulnerable and wear a mask in the community. When coughing or sneezing, cover your nose and mouth with your arm, and wash your hands often.

Always check with your health care provider before starting any new medication or supplements.

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Mélanie Jacobson ND IBCLC is a Toronto-based Naturopathic Doctor and Lactation Consultant. She focuses on breastfeeding education, and supporting families with breastfeeding, bottle feeding, combo feeding as well as solid food introduction. She is available for home, clinic and virtual visits. You can book your free 15 min meet and greet consultation right here to discuss her services and approach.