Strengthening Your Immune System

Photo by Pixabay

Presented by Rhiannon Lytle, RHN with Organika (source: Full Webinar)

Tags: cortisol, immune system, probiotics, supplements

Importance of Immune System

  • Helps to fight off infections, pathogens that are there to harm us
    • Cold, bacteria, cut, injury, inflammation, swelling 

Immune Builders

  • The foundation of what we need for a healthy well-functioning immune system
  • Help to build or support the growth of new immune cells 
  • Generally safe for most people
  • We need to build up our defence system before we can even boost it

Immune Builders: Probiotics 

  • Probiotics are live microorganisms that help to restore balance in our gut 
  • Lack of beneficial bacteria in our gastrointestinal tract can impact our immune system 
  • Can lead to “dysbiosis”: an imbalance of good and bad bacteria 
  • Our gut bacteria can be impacted by illness, antibiotic, or birth control use
  • Immune system and gut work together 

Where to find probiotics:

  • Fermented foods like kimchi, sauerkraut, kefir, tempeh
  • Supplements 

Immune Builders: Protein

  • Makes up a big part of our antibodies 
  • All white blood cells and immune system tissues require sufficient and complete proteins 

Where to find quality protein:

  • Eggs are highly bioavailable 
  • Bean and legumes
  • Lean meat
  • Collagen powder
  • Bone broth 

Immune Builders: B-Vitamins

  • Are a strong component to immune system 
  • Vitamin B2 (riboflavin): increases the number of T-cells
  • Vitamin B6 (pyridoxine): supports biochemical reactions in the immune system
  • Vitamin B9 (folic acid) & B4 (pantothenic acid): can help with antibody production 

Where to find quality protein:

  • Meat
  • Whole grains
  • Eggs
  • Supplement *note: unless directed by a healthcare professional, it is usually best to take B-vitamins together in the form of a B Complex Supplement 

Immune Builders: Vitamin A, C, E & Zinc

  • Vitamin A: helps to stimulate white blood cells
  • Vitamin C: supports a variety of immune responses 
    • Note: Best to consume with plants or specific supplements 
  • Vitamin E: improves the functioning of lymphocytes 
  • Zinc: important for thymus development 
Photo by Oleg Magni

Where to find Vitamins A, C, E & Zinc:

  • Vegetables & fruits are high in a variety of vitamins
  • Meat, eggs and seeds are high in zinc
  • Supplementing with any of the above vitamins or zinc

Immune Builders: Essential Fatty Acids

  • Essential for almost all functioning in our body
    • Brain hormone and immune health, managing inflammation 
  • Three types:
    • Omega-3
    • Omega-6
      • Found in most of our food (deep and processed foods)
      • Needs to be balanced by boosting other Omegas 
    • Omega-9 

Where to find Omega-3 Fatty Acids:

  • Wild-caught fatty fish, canned salmon
  • Algae
  • Seeds/nuts
  • There are 3 different components of Omega-3
  • Note: In plant-based sources of Omega-3 (seeds/nuts) the body needs to convert them to the more active form that is found in source such as algae, wild caught fatty fish; body needs to be working optimally in order to process them
  • Krill oil

Immune Boosters

  • Help to stimulate our existing immune system 
  • Should be reserved for those with healthy immune systems 
  • People with autoimmune diseases (or think they might) should avoid immune boosters unless recommended by a doctor; can be too overstimulating 

Immune Boosters: Antioxidants 

  • Antioxidants are immune builders and immune boosters
  • Help to fight free radicals (atoms that can damage healthy cells) which may damage the immune system 

Where to find antioxidants:

  • Plants
  • Spirulina or chlorophyll
  • Supplements previously mentioned (Vitamin A, C, E, Zinc)

Immune Boosters: General

  • Garlic: helpful for influenza, bronchitis and colds
  • Beta-glucans: found in the walls of fungi and in yeast; are widely studied immune stimulants 
  • Reishi mushroom: can increase white blood cells and promote phagocytosis (when one cell ingests another) and contains high levels of beta-glucans; also works on our stress response 
  • CoQ10: an antioxidant that can be helpful in boosting the immune system, anti-aging
  • Bee propolis: can help fight against viruses, however, it is not fully understood how yet

Immune Stressors 

  • Poor sleep
    • Important to avoid 
    • Set-up a good sleep routines to promote a healthy immune system 
    • 7-9 hours every night 
    • See: Sleep & Stress Management
  • General stress
    • Find mindfulness practices 
      • Box breathing 
      • Bath at night time 
      • Meditation practice 
  • Impaired gut microbiome
    • Adds stress on immune system 
    • Take probiotics 
    • Seek professional supports online (nutritionists/naturopaths) 
  • Environmental pollutants
    • Use clean/natural products (when you can) for cleaning and sanitizing 
  • Lack of exercise
    • Exercise helps to stimulate lymphatic system (the cells that help with immune system)
      • IG TV, YouTube 
      • Low intensity exercises 
  • Stimulants 
    • Keep to a minimum; can impact gut microbiome and stress hormones 

Organika Recipes

More from Organika

WEBSITE DISCLAIMER

This website is provided only for informational purposes and not intended to be used to replace professional advice, treatment or professional care. Always speak to your physician, healthcare provider or pediatrician if you have concerns about your own health or the health of a child.