5 Powerful Strategies for Immune System Support
Our current influences are telling us we either have to stay home, masked up to avoid getting sick, or that we are going to get drastically ill if we go out and brave wilderness...or Walgreens, whatever. But, you can be taking daily action to create an environment INSIDE of your body that will not only be prepared to fight off any contracted illnesses, but also be equipped to overcome and bounce back even stronger when you heal. This is how the immune system was designed to function and it actually operates with gazillions of bacteria and viruses living in you, right now! I know, I know, the big headlines these days are fear-provoking and there may be a lot of confusion about what’s ok, what’s not, what’s right and what’s wrong for you and your family. I’m not here to decide what’s right for you or your family. I am here, however, to give you some simple information that can help you feel confident in your health and in supporting the health of your family and loved ones.
A few years ago, I published a blog on immune system bootcamp strategies to get your body up and running to fight off the cold & flu season. Now, more than ever, we need those very strategies and then some to help our bodies ward off life-threatening illness and also cope with the damage done by harsh chemical disinfectants and sterilants. Due to some website updates and the relevance of our current pandemic season, I’m re-releasing that blog here with some up-to-date supplement recommendations included. This information has been gathered and created based upon my work with individuals in the wellness field, as well as through my consultations with medical professionals- conventional & functional/alternative. Everything included here is purposed as educational, not as treatment for any particular diagnosis or ailment. I encourage you to filter this information through your own powerful brain and reach out to me or your own trusted wellness support, if you have questions.
Powerful strategies for supporting your immune system:
1- Gut health. This is a deep well, and we’re just going to skim the surface. A major factor in our immune system function is connected to our body’s ability to receive, digest, assimilate, and detoxify the food we consume. If your gut health is compromised, either through microbiome imbalances, toxic or sterilized conditions, gut lining permeability, or other digestive distress, it’s going to be hard to absorb or eliminate food properly. When we aren’t absorbing the nutrients, vitamins and minerals from our food, we’re not giving the bodily systems what they need to create and use energy or function as designed across the board. Further, if we’re consuming food void of those nutrients which are required for optimal health, we’re even further behind. Gut dysfunction is correlated with high consumption of processed, starchy foods, trans fats and rancid oils, excess sugars, gmo and synthetic ingredients. Best case scenario, cut out gluten, soy, dairly, sugar and alcohol. Then replenish your gut bacteria and stability with quality probiotics. Use some digestive enzymes to aid your digestion, and change your diet to reflect your wellness goals. Many of the programs I coach, and group/individual support I provide help to identify issues with gut health and provide structure and regimen for healing and resetting the metabolic system.
2- Stress management. I know, it just keeps getting easier, doesn’t it!? Stress is a key factor both impacting and influenced by our physical health. It’s often unavoidable in our lives, but the research has shown that our PERCEPTION of stress is more crucial than simply the presence of stressors in our lives. How we see any particular stressor is what creates an internal experience as a result, right? Psyc 101 taught us that thoughts create feelings and feelings impact behavior. Ever had a rough day and unbeknownst to you, find yourself at the bottom of the cookie jar? Sometimes, for many reasons, we are so unaware of what our thoughts actually are, we feel out of control of our behavior. This is where things like “stress eating,” or comfort food, among other unhealthy coping mechanisms, come into play. It’s always after the fact that you become aware of your actions being detrimental to your health. Then you vow to “do better next time,” and the cycle continues. Most of this is much deeper than we realize and can really be address in some individual work...but for now, here are a few simple ways you can be proactive about your ability to manage stress instead of always feeling like you can’t catch a break;
Practice mindfulness. Whether you want to get fancy with modern meditation apps, or just go outside and watch the birds, allowing your mind to be unstimulated by external noise and pressure is key to being aware of your own thoughts, identity, and desires. Giving yourself this space to be present without preoccupation of past or future, is essential for being able to think on your own terms, problem solve with confidence, and feel content despite the chaos.
Decrease digital stimulation. The attachment we have to devices and computer screens these days all but makes sense, but can be significantly detrimental to our behavioral and physical health. Our brain function, and our behavioral autonomy are hindered with excess digital exposure. Even if it’s a 5-minute break between zoom calls, or a no-screens after 6p.m. rule, creating boundaries to lower your digital use will help your brain recover and handle stress more effectively. Read books or magazines, talk with a friend, go for a walk, instead.
Seek self-care. I’m not just talking about bubble baths and gourmet chocolate. I’m pointing out that if we are not caring-for-self at a very basic level, we cannot expect ourselves to withstand the pressures that life throws at us. Self care may look like a book in the bathtub after work, or it may look like playing with your dog after dinner. Self care includes proper nutrition, exercise, and mental healthcare as well! Find ways to prioritize self care so that your SELF can manage the stress I know you’re under!
Pray. Bottom line, we know that perceived stress occurs when we feel threatened, out of control, or insecure about anything. What if we sought out the comfort and power from our higher power instead of holding all of that burden ourselves? Seeking a God who has security, protection, and purpose as our best interests is an antidote to high perception of stress. It’s hard to believe when we cannot see, but that’s why it’s called faith! I, personally, come from a position of faith in God, the Son and Holy Spirit, as a Christian, but you don’t have to listen to me. Even stand-alone-science has proven that spirituality, belief in a higher-being, and communion with them contributes to psychological security, enhanced mental health, and higher resiliency to life’s stresses.
3- Sleep. You’re beginning to and will continue to see some overlap potential in each of these categories. Everything works together! Sleep deprivation suppresses the immune system. Take control back over your sleep habits by reducing light exposure after the sun goes down to align with our natural circadian rhythm; seek quality sleep for 6 to 9 hours each night with a prioritization on quality not just quantity. Sometimes, our lifestyle demands and even our age can contribute to compromised sleep. This makes it even more important for us to use our cognitive and behavioral power to set intentions for our sleep routines. Sleep can be a struggle-spot for many, I know, but various items referenced in today’s blog can help to improve sleep, so don’t write yourself off as hopeless insomniac- have hope!
4- Nutrition. Much of the Standard American Diet (SAD, right?) is deficient in daily values for vitamins, minerals, antioxidants and other amazing nutrients that we need to strengthen our immune system and support optimal function. Seek non-synthetic, naturally occurring foods and products made from such- our bodies will receive and utilize nutrients better this way, just as noted in the gut health item above. Further, if we decrease unrecognizable food product in our bodies, we reduce inflammation and toxic buildup, therefore decreasing the load on our immune system function.
5- Supplement Recommendations. This is the perfect segue into some specific supplement recommendations that will aid your body in preparing for and warding off germs, bacteria and even viruses like the coronavirus strains currently creating chaos in our world. I frequently operate on the premise of food-first, food-as-medicine, but it’s a well understood fact that much of our modern food intake is void of what we need. Add that to the understanding that many of us are walking around with compromised gut health struggling with nutrient absorption and we have the perfect case for why supplementing is necessary to support optimal health and well being. Not to mention how supplements and do exactly that- SUPPLEMENT our lifestyles, goals, and daily experiences! These are some great supplements to implement into your daily routine now and periodically through the year. We’re individual creatures so if you want a more customized supplement routine, I recommend checking out ways to work with me or reaching out to your trusted wellness professional!
Vitamin C is an antioxidant with anti-inflammatory properties, and promotes healthy white blood cell counts, while also enhancing cellular functionality.
Vitamin D3, optimized when combined with vitamin K, supports the immune system, as well as bone and artery health, and is a powerful component of optimal mental health. Moderate, unfiltered, sun exposure can help the body create its own vitamin D, however supplementation is recommended during vulnerable seasons, and for many individuals who are systemically deficient in vitamin D.
Zinc contributes to the adequate function of innate and adaptive immunity by aiding our cells in responding to attack. Zinc is often combined with other supplements, or can be found standalone, as well.
Quercetin is a potent anti-inflammatory so oxidative stress and inflammatory response are decreased in its presence. Many times you can find quercetin as an ingredient in pre-workout supplements as it has also been shown to increase mental focus in workouts. You can sometimes find a vitamin C + quercetin blend, as well.
Adaptagens, often considered medicinal mushrooms, help strengthen the immune system and counteract the negative effects of stress in the body. Adaptagens can be found in multi-nutrient blends or powders, as well as in teas and coffee mixtures.
Probiotics help replenish the gut with bacterial balance, impacting the level of immune cells and antibodies in the microbiome.
The appropriate dosage and regimen of supplements for each individual is likely to be different. To get support on specific brand recommendations and dosing, check out ways to work with me or seek out guidance from your trusted wellness professional.
