Building Immunity
As we move through the change of seasons and navigate through the ongoing pandemic, health and immunity remain our greatest priority. Especially as schools, work environments, and travel gradually open up and we consider gathering for the holidays, it is a good time to build our overall defenses. In the face of all the uncertainty that lies ahead, we wanted to share our immune supportive recommendations as a guide to shore up the other protective measures available to us. Herbal medicine, nutrition, and lifestyle practices can fortify our immune systems and have a significant impact on our overall well-being. Utilizing a multi-pronged, holistic approach can help support our resiliency now and well into the future.
||Botanicals & Protective Nutrients for Immunity||
Herbal and nutritional medicine have a long tradition and history of helping optimize our immune responses to respiratory illnesses and viral pathogens. We use herbs and nutritional supplements every cold and flu season to support our immunity. In the case of COVID-19, there are a number of herbs and protective nutrients showing promise in supporting our immune defense.
Herbs – One of the aspects of COVID-19 that poses a dangerous threat is the acute inflammation triggered by the virus. A number of herbs and medicinal mushrooms have potent anti-viral and anti-inflammatory activity, making them helpful allies in bolstering our immune defense.
>> Anti-viral and immune balancing herbs traditionally used to counteract the symptoms of upper respiratory viruses and the family of coronaviruses include astragalus, japanese knotweed, Chinese skullcap, licorice, forsythia, elder, and dan shen. Certain herbs and medicinal mushrooms like echinacea and reishi decrease the levels of pro-inflammatory cytokines that are associated with inflammation and respiratory infections. These and other herbs help support the production of specific immune cells like macrophages and T cells that help us mount a proper immune defense. Though not an herb, propolis – a resinous, anitmicrobial material produced by honeybees to construct and protect their hives – has also been used for thousands of years for many of its healing properties, including its potent antiviral activity and effect on our immune response. These types of herbs are great to use at the first sign of feeling sick or if you have been exposed to someone who is sick, have been or are planning to travel, or gathering with people outside your immediate family circle. Find these and other immune supportive herbs in Immucare, Throat and Gland Spray, Flew Away and our tea blend Immunitea.
>>Adaptogens are a class of herbs/mushrooms that directly target the endocrine system and help us build our vitality over time. Adaptogens keep the immune system balanced by regulating various types of immune cells including T cells, B cells, natural killer cells, and macrophages. They help protect us from oxidative damage that can result from biological, mental, and emotional stressors. We like the term “smarty plants” for this class of herbs because they contain an innate intelligence that allows them to restore balance based on what the individual needs of the person are. Scientists don’t quite understand the mechanism behind this balancing effect but they are the only kinds of herbs that have this restorative ability. Adaptogens like ashwagandha, shizandra, cordyceps, american ginseng, and rhodiola give us strength to fight microbes, mitigate our immune response, and to recover from injury, illness, or stress. Find adaptogens in our superfoods selection and formulas such as Vital Adapt and Power Adapt
>> Medicinal mushrooms have been celebrated as immune-enhancers for thousands of years. Mushrooms like reishi, chaga, shitake, and cordyceps have potent immune balancing and anti-inflammatory effects. They contain powerful polysaccharides called beta-glucans which have been found to help fight inflammation and balance the immune system. The beta-glucans support different types of cells in the immune system, including monocytes, natural killer cells, and dendritic cells. Mushrooms have deep nourishing, immune modulating effects and like adaptogens, gently build our vitality and resistance over time. Mushrooms are great to incorporate as a daily, fortifying tonic. Cooking and baking with mushrooms, adding powdered mushroom extracts to teas or smoothies, and taking liquid extracts all provide tremendous benefit. Find medicinal mushrooms in our superfood selection and in Mushroom Synergy
>>Demulcent herbs are also great for nourishing our immune defenses. This class of herbs provides a soothing, protective film to our mucosa, which acts as a first line of defense to infections. Mucus is over 90% water, but also contains proteins, salts, immune cells, and mucins. Microbes get stuck in the mucin gel, allowing enzymes and immune cells to kill or isolate the pathogens. Lower air humidity, certain medications, and certain foods can dry out our mucous membranes, allowing pathogens to travel farther. Drinking teas made from demulcent herbs such as marshmallow root, slippery elm, licorice, and plantain is a great way to incorporate their protective properties. Another way to support our mucosa is through Nasya, a daily Ayurvedic practice of using herbal oil to lubricate, protect, moisturize, and clear our nasal passageways. The blend of sesame oil with gotu kola, chamomile, peppermint, and brahmi nourishes and creates a healthy moisture barrier Find demulcent herbs in Immunitea or Bulk Herbs, and our favorite Nasya oil
Vitamin D – Many studies point to the overall protective benefits of Vitamin D on the immune system, especially regarding protections against infections. Vitamin D use in COVID-19 is being heavily studied and preliminary analysis shows optimizing Vitamin D levels may be associated with reduced ICU admission/mortality. There’s also research showing low vitamin D levels might increase the risk of Acute Respiratory Distress Syndrome (ARDS), a severe complication of COVID-19. Because Vitamin D provides so many immune and hormone regulating benefits, supplementing with Vitamin D is a practical, low cost measure to support immunity during this time and beyond. Supplementing helps maintain your vitamin D blood levels at 50-60ng/mL, the sweet spot that maximizes immunity and minimizes inflammation. We recommend checking your blood level through a blood test at least once per year if possible.
Zinc – Zinc supports anti-viral immunity, reduces inflammation, and deeply nourishes the immune system. Zinc is important for the maintenance and development of cells in both the innate and adaptive immune systems. A deficiency results in impaired immune response and weakens our defenses. Supplementing with 20 mg per day has shown to have a protective effect. Incorporating zinc-rich foods like pastured meats, legumes, seeds (especially hemp, pumpkin, and sesame), nuts, and eggs can also keep our zinc needs in check.
NAC - NAC is the supplement form of the amino acid cysteine. NAC is needed to make and replenish one of the body’s most important antioxidants, glutathione. Glutathione helps neutralize free radicals that can damage cells and tissues, and helps the liver rid the body of toxins. In an evidence review of an NIH study regarding NAC use in COVID-19, NAC was shown to boost the immune system, suppress viral replication, and reduce inflammation. It has also shown to reduce the incidence of pneumonia, improve lung function, and suppress the cytokine storm that sometimes results in COVID-19. Dr Roger Seheult, Pulmonologist, Critical Care Physician, and educator at Beaver Medical Group, recommends 600 mg twice a day for overall immune support.
Quercetin – Quercetin is a natural flavonoid found in apples, onions, grapes, berries, broccoli, eucalyptus, tea and blue-green algae. It has demonstrated antiviral properties in a variety of studies. The mechanisms for quercetin’s antiviral activity include inhibiting the ability of the virus to infect cells, inhibiting replication of already infected cells, reducing resistance of infected cells to treatment with antiviral medication, and reducing virus-related hyper-responsiveness/inflammation which can cause a cytokine storm. Incorporating quercetin rich foods and supplementation can help bolster our immune defenses.
||Diet||
The role of diet on our health can’t be overstated. Nutrition is one of the most powerful things we can focus on to build our overall health, longevity, and immunity. Dr. Walter Willet, Professor of Epidemiology and Nutrition at Harvard, says: “We have known for a long time that nutrition is intricately linked to immunity and to the risk and severity of infections. Poorly nourished individuals are at a greater risk of various bacterial, viral, and other infections. Conversely, chronic or severe infections lead to nutritional disorders or worsen the nutritional status of affected people. Therefore, it is imperative for all of us to pay attention to our diet and nutritional status during the ongoing COVID-19 pandemic.”
A diet high in antioxidants and rich in a variety of unprocessed fruits, vegetables, and quality proteins is a foundation for a healthy immune system. This type of diet also supports healthy gut bacteria, which is intrinsically connected to our immunity. Fermented foods, legumes, and high fiber foods all support our microbiome. Greens have been utilized throughout many cultures for their ability to provide many necessary nutrients to the body. The microbiome thrives with necessary micronutrients and minerals that assist in restoring gut flora, and assisting enzymatic and immune function. Find our favorite mineralizer Viridem Master Mineralizer and Cleanser and high antioxidant concentrate Fruit Anthocyanins
Staying well hydrated is also critical to any health supportive diet. Drinking purified water or herbal tea throughout the day, as well as water-containing foods such as watermelon and cucumber, help hydrate us at the cellular level . Likewise, incorporating anti-inflammatory herbs and spices like ginger, turmeric, astragalus, garlic, and sage into meals is also a great way to support our overall immunity. Find broad spectrum probiotics and our wide selection of bulk herbs and teas to fill your home pantries
||Tending to Our Lymphatic System||
Our lymphatic system involves an extensive network of vessels that passes through almost all our tissues to allow for the movement of our lymph. Lymph tissue helps white blood cells recognize and destroy invading pathogens if they break through the mucosal barrier. Unlike blood, the lymphatic system doesn't have a central pump and relies instead on muscle contraction to move lymph fluid through the vessels. Since your lymph system cleanses your entire body, when slow it can show up as symptoms like frequent colds and infections.
Exercise - If fluid stagnates in the lymph vessels through lack of exercise, it can lead to a weakened immune system and irritated tissues. Movement is the primary pump for your lymphatic system and moving lymphatic fluid is essential to keep your immune system healthy. Taking a walk, dancing, and stretching are all great ways to keep the lymph flowing.
Hydrotherapy - Hot and cold shower therapy stimulates the lymphatic system. When you alternate your body's exposure to hot and cold water, your lymph vessels dilate and contract to move fluid that may have stagnated in the system. Excess fluid is funneled by the lymph system to lymph nodes in the area, flushing toxins and pathogens out of the area. This also triggers the immune system to begin attacking any invaders in the fluid. Alternating between hot and cold water in the shower is an easy way to encourage proper lymph flow.
Dry Brushing - since many lymph vessels lie just under the skin, dry brushing is a simple way to get your circulation going and help improve lymphatic flow. It’s best to use a body brush with firm, natural bristles, and apply long, light, repetitive brush strokes on your arms, legs, abdomen, and chest. Videos and diagrams can be found online to help get you started. Find our natural bamboo and sisal dry brush
||Sleep and Mental Health||
Sleep provides essential support to the immune system. Getting sufficient hours of high-quality sleep enables a well-balanced immune defense that features strong innate and adaptive immunity, as well as efficient response to vaccines. Sleep deprivation has wide-ranging health effects, and mounting evidence indicates that it can disrupt the immune system and make it easier for you to get sick and more likely to catch the common cold, flu, and upper respiratory viruses.
Improving sleep often starts by focusing on your habits, routines, and sleeping environment. Having a consistent sleep schedule and avoiding electronics in bed can make it easier to get a good night’s sleep. It has also been shown that our most restorative sleep occurs in the hours before midnight so getting to sleep on the earlier side is ideal whenever possible. Calming herbs such as passionflower, lemon balm, and skullcap can also help promote deep, restorative sleep. Find our Sleep Ease Tonic and Stress Buster Tea
Relaxation techniques, including mind-body methods like yoga, tai chi, and meditation are great for improving sleep while enhancing immune system function and lowering systemic inflammation. All mind-body exercises are also invaluable for our mental health which in turn affects our overall immunity.
The psychological effects of stress, fear, and loneliness can deeply impact our immune system. Research shows that our anti-viral response is actually suppressed when we feel lonely, and one experiment found that people with many social ties are less susceptible to the common cold. Maintaining connections with friends, loved ones, and community is vital for our overall wellbeing and resiliency. Gathering safely as often as possible, calling, video chatting, playing games together through apps, and sharing photos can go a long way in helping us feel connected. Even our limited interactions with cashiers or neighbors help us feel connected if we engage with one another during our day to day routines.
Finding time to decompress is truly so important to our foundational health. Spending time outdoors, even in the colder months, is a great way to unwind and recharge. Pursuing creative, fun projects, maintaining a routine, reading, dancing, and stoking our sense of humor can all help us stay well.
||Air Quality||
We are prone to more respiratory illnesses in the winter months partly because the outside air is dryer and because we spend more time indoors with heaters and lower air humidity. Research points to 50-60% air humidity as ideal to decrease respiratory infections. You can increase indoor air humidity with a steam humidifier. You can also use an aromatherapy diffuser or simmer water on your stovetop for a similar effect. You can add essential oils or aromatic herbs such as thyme, rosemary, or lavender to further improve indoor air quality. Find our selection of aromatic bulk herbs and essential oils here
Proper ventilation in small spaces is also critical in preventing spread of respiratory illnesses, particularly SARs Cov-2. Whenever possible, it’s recommended to have windows or doors open and to use air filtration systems. If you’re somewhere that feels “stuffy,” it’s probably a good indicator that there isn’t proper ventilation. Spending as much time outdoors helps cut down on transmission and is also one of the best things for our mental health.
|| We hope this guide serves you well. Incorporating even a couple of the listed recommendations can help support your immunity. Whenever possible we recommend working with an herbalist or practitioner about how to best integrate herbal and nutritional supplements into your immune-boosting routine based on your specific needs. None of these recommendations are suggested as a replacement for medical treatment of any kind. If you have any questions or need guidance on choosing what might be best for you, please contact us.||