Immune support

Our immune system does a remarkable job at defending us against disease. Ensuring you have a balanced diet high in fruit and vegetables will help to keep it functioning as it should be. However there are times when we are particularly vulnerable to infections.

There are many reasons that your immune system may be struggling. Stress for example is a major factor in our busy lives but has a negative impact on our lymphocytes— the white blood cells that help fight off infection. The lower our lymphocyte level, the more at risk we are for viruses, including the common cold and flu. Sugar also has the effect of temporally weakening our white blood cells ability to fight infections.

Everyone will suffer from the odd cold or infection most years, however if you feel you are catching more than your fair share of bugs or you have trouble fighting them off when they do strike you may need extra support.

Many home remedies have stood the test of time and your kitchen is a great place to start when looking at treatments for common colds or flu. Herbs and spices are extremely useful, here are a few of my favourites:

Garlic

Garlic has been known as a ‘cure for all’ being used for everything from helping to lower blood pressure and even as a treatment for gangrene during the First and Second World Wars, (not to mention its use to ward off vampires!).

Garlic has been traditionally added to soups and broths to aid recovery from illnesses. However don’t overcook it as the active ingredient allicin is damaged by heat.

Hot ginger with lemon 

Ginger has also been used over the centuries as a treatment for colds and other viruses and to settle the stomach. Often used alongside lemon which adds some vitamin C, ginger has been associated with warming the body by Naturopathic practitioners.

Try grating fresh ginger into hot water with the juice of ½ a lemon and a teaspoon of honey.

Turmeric

Curries and spicy food may help clear a head cold, spices are extremely useful for clearing a blocked nose and reducing inflammation. Turmeric is now very well established as a health food used for reducing joint pain and as a potent antioxidant. You can use turmeric powder to aid a tickly cough by mixing with honey.

Other nutrients that may be useful include;

Olive leaf

We’ve all heard of the health benefits of olives and olive oil, however most of us are unaware of the use of olive leaves for medical purposes. Olive trees are known to live well over 100-500 years as they have natural disease resistant chemicals.

Vitamin C

Vitamin C is one of the most well-known nutrients for immunity, and it is well established that it contributes to the normal function of the immune system. It has been widely used as a remedy for cold and flu for centuries and a boost of extra vitamin C may speed up recovery.

Beta Glucans

You’d be forgiven if you’ve never heard of beta glucans. Specific Beta glucan (beta-(1,3/1,6)- D-glucans to be precise) are derived from baker’s yeast and mushrooms, and they have been shown to help regulate the immune system. At Higher Nature we use Wellmune® beta-glucans.  Extracted from yeast via a patented method, backed up by a wealth of research. Studies have shown taking beta glucans can reduce the incidence of infections compared to a placebo group.

Probiotics

Probiotics, or as they are often called ‘friendly bacteria’, are our bodies’ first line of defence against infections. Commonly, probiotics are found in fermented foods such as yogurt, sauerkraut, tempeh, miso and pickles (salt water not vinegar).

Strains of bacteria, such as Bifidobacterium bifidum and lactobacillus, have been shown in studies to maintain normal immune function in healthy individuals and increase the number of healthy days by helping to strengthen the body’s natural defences.

Zinc

Zinc is an important mineral found in shellfish, pumpkin seeds, eggs and mushrooms. Zinc helps protect our cells from free radicals and is needed for the normal function of the immune system. A low level of zinc may result in more frequent infections and slower recovery.

Vitamin D

Vitamin D is often low during the winter months as we only produce vitamin D during sun exposure from early April (if we’re lucky) until late September. It appears that people who are deficient in vitamin D have a higher susceptibility to infections.

Lack of vitamin D is also highly implicated in autoimmune diseases.  The NHS guidelines on vitamin D are that everyone should consider taking a vitamin D supplement during the autumn and winter months.