Immune Support

Many types of health problems can result from a weakened or 'imbalanced' immune system.  The most obvious are infections – whether bacterial, viral, fungal or parasitic.  The odd cold or flu is normal and actually challenges our immune system to make it stronger; but when one cold follows another – or a person constantly seems to be 'catching' something – the immune ...Read more system is probably not functioning as it should.  Common chronic conditions such as candida overgrowth are also an indication of this.  

Other immune problems can include hayfever or other allergies, food intolerances and autoimmune conditions such as rheumatoid arthritis or multiple sclerosis.  These are indications that the immune system is fighting against the wrong thing (harmless pollen in the case of hayfever, or the body's own tissues in the case of autoimmune conditions).

In terms of diet, we all know about eating foods rich in vitamin C to help our immune system, but try to go for fruits and vegetables that are highest in other 'bioflavonoids' too – these work alongside vitamin C.  Good examples are dark-coloured berries such as blueberries or blackberries, dark leafy greens such as kale and spinach, red fruits and vegetables such as cherries, strawberries and red peppers and orange vegetables such as carrots and sweet potato.  Other dietary tips for a healthy immune system include:
-    Plenty of zinc-rich foods such as pumpkin seeds, nuts, oysters, fish and other seafood, lean meats (preferably organic) and whole grain rye, barley, oats or buckwheat
-    Protein-rich foods – the body needs more protein when it is under attack.  Eggs, fish, lean meats, nuts and seeds, beans and legumes are the best sources.
-    Plenty of fluids – 1.5 to 2 litres a day of water or herbal teas.  Good herbal teas to choose include liquorice (thought to have anti-viral activity and is also soothing to the throat) or ginger tea with lemon – a great boost if you are fighting off a cold.
-    Include lots of garlic and spices such as ginger and turmeric in your cooking.
-    Avoid sugar and sugary foods, alcohol and junk foods.  Sugar can have many negative effects on the immune system, including reducing the ability of white blood cells to destroy pathogens (by up to 50%) and encouraging growth of unfavourable bacteria in the colon.

With regard to supplements, a good start (particularly for someone who has a less-than-perfect diet, or doesn't eat as many vegetables and fruit as they should) would be a good multivitamin and mineral supplement to try to replenish depleted nutrients.  Secondly, for anyone who has ongoing immune problems, it is always worth getting your vitamin D level tested (your doctor can do this, or home tests are available here.  Vitamin D is essential for a balanced immune system, and many of us don't have enough.  The best way to get more vitamin D is of course exposure to sunlight, but as 20 minutes every day in full sunlight is difficult for most of us to achieve, a supplement may be advisable for anyone who is deficient.

As well as vitamin C, vitamin D and zinc, other specific vitamins, minerals, herbs and other extracts may be helpful to strengthen or re-balance the immune system, and/or help the body to fight against invaders.  These include:

-    Beta glucans from yeast or certain types of mushrooms
-    Vitamin A
-    Garlic
-    Echinacea
-    Olive leaf extract
-    Elderberry
-    Lactoferrin (a protein from milk)
-    Propolis
-    Plant sterols

Some of these may be just as helpful for an immune system that is over-active in the 'wrong' way – i.e. causing allergies or autoimmune conditions – these include beta glucans, plant sterols and vitamin D.  Please speak to one of the Nutri Centre nutritionists for further advice, or see the Hayfever/Allergies or Rheumatoid Arthritis pages for more information on these specific conditions.