Supporting Your Immune System Through Winter

With winter right around the corner and kids heading back to school, I'm sure you already know someone, or a few someones, who have already fallen victim to a bug. Luckily the human body and all it's brilliance has a robust and complex system, the immune system, to fight it off and get us back on our feet.

But what are some things that we can to to help and support this system other than the obvious washing of hands and traditional practices? Not many people know, but most of our immune system is found in our gut. So to keep an strong immune system, we must also have a strong, healthy GI. Paying attention to nutrition is key, and adding these following practices can help get you through the sickest months of the year.

1. Eating a low inflammatory diet can help boost the immune system, because when the body is in a constant state of inflammation, the immune system is over used and over worked causing it to be weak. When we eat anti-inflammatory foods, we allow the immune system to focus elsewhere on more important tasks, like fighting off pathogens.

2. Vitamin D. Not only does supplementing with vitamin D in the winter months help ward off seasonal depression, but it's also a fundamental tool in supporting our immune system. It is often overlooked since much of the focus is on vitamin C (which is still VERY important). When supplementing with vitamin D, make sure you are also getting enough vitamin K for calcium homeostasis. I suggest a supplement with both nutrients and no more than 3000IU vit D a day. As always consult a health professional as well.

3. Herbs, especially cooking with herbs, are another tool to support a healthy immune system. Many culinary herbs have antimicrobial and even anti-fungal properties and can be used if you're also already under the weather.

   Basil: antimicrobial and anti-inflammatory, contains antioxidants and vitamin K1.

   Thyme: contains thymol which is a powerful essential oil with antifungal and antimicrobial properties. Thyme tea can be useful when fighting a cold or sore throat.

   Oregano: contains thymol and carvacrol, both with powerful antimicrobial qualities.

   Rosemary: contains borneol, limonene, and linalool. All potent anti-inflammatory and antimicrobial volatile oils. Rosemary is particularly helpful for respiratory illnesses.

4. Adding foods that support the function of the immune system can also help. These foods include and are not limited to, garlic, onions, foods containing vitamin C like citrus fruits and red bell peppers, spices like clove, ginger and turmeric.

5. Fermented foods are another great way to strengthen the immune system. As stated above, most of the immune system is in the gut, so keeping a healthy microbiota is also the best way to keep a healthy you.

As always, consult with a health professional before making changes to your diet. If you want more information and guidance on this subject, feel free to contact me!