Caring for your Immune System (10 Tips)

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1. Get enough sleep and manage stress - sleep deprivation and stress overload increase the hormone cortisol, prolonged elevation of which suppresses immune function.

2. Avoid tobacco smoke - this can undermine basic immune defenses and raises the risk of sickness and infection.

3. Excessive consumption of alcohol can impair the immune system and increase vulnerability to infections.

4. Ensuring you eat plenty of vegetables, fruits, nuts, and seeds, will provide your body with the nutrients your immune system needs.

5. Probiotics may help to boost your immune system and inhibit the growth of harmful gut bacteria.  Also, some probiotics have been shown to promote the production of natural antibodies in the body.

6. Vitamin D can modulate the innate and adaptive immune responses. Deficiency in vitamin D is associated with increased autoimmunity as well as an increased susceptibility to infection. Sunlight triggers the skin’s production of vitamin D.  In the summer, a 10 -15 minute exposure (minus sunscreen) is enough.  During the months of very little sunlight – vitamin D supplements can be used.

7. Garlic is a broad-spectrum antimicrobial agent and immune booster. Because heat deactivates a key active ingredient, add it to foods just before serving.

8. Medicinal mushrooms such as turkey tail, reishi, shiitake, tremella, cordyceps and maitake (also known as ‘hen of the woods’) can help to enhance the immune system function.

9. There are a number of immune-supportive herbs that can assist in maintaining a strong immune system.  Such herbs include, echinacea, eleuthero (Eleutherococcus senticocus), Asian ginseng (Panax ginseng), American ginseng (Panax quinquefolius), astragalus, Yin Chiao (Honeysuckle Forsythia) and Elderberry.

10. Essential oils can unlock incredible healing powers that are beneficial to both your mind and body.  The following essential oils have been known to strengthen the immune system: lemon, burglars, oregano, frankincense and eucalyptus.