Immune-Boosting Supplements

Need to boost your immune system this season? I did away with all those toxic drugs a few years ago & now boost my immunity with whole foods, herbs, adaptogens & essential oils.

I average about one mild cold a year, usually in December, it's just a matter of when. Had mine for 2016 and it was super mild, I never had the "omg my head feels like a melon" moment, so I was able to keep moving & grooving. I currently caught the office bug & have been sneezing up a storm, but I also blame that on this crazy bad air here in Salt Lake City. People have been getting sick since August though, and this is my first bug and so I think I'm doing pretty good staying healthy!

I attribute my immunity 110% to my diet, lifestyle and the boosting tonics I incorporate. I am about to embark on a month on the road, so I will be packing all my herbs to keep my energy levels and body going strong through this season.

My GO-TO, MUST-HAVE, Immune Boosting Bad Boys:

~Elderberry (Sambucus) - Ancient medicinal herb/berry, used in 48hrs of onset of symptoms it can greatly reduce the length & intensity of cold/flu! I swear by this, and I like to take the tincture, liquid version but they have pills and tablets as well. I think it tastes great to put a couple droppers into warm water, with lemon & Manuka honey and sip on this in the morning or before bed! You can also add a small tsp of ACV (apple cider vinegar) to really kick this drink up a notch and keep your gut health on fleek (is that still a word people use?!)

~Echinacea (& Goldenseal) - this is an herb first used by many US Indian tribes. It is a great herb used to fight infections, like the common cold, UTI's, yeast infections, tonsillitis, strep throat, ear infections and SO much more! You can buy a good quality Echinacea as a loose leaf & either take it in capsules or steep it into a tea! It tastes very herbal & earthy. Again, add some Manuka Honey to make this a delicious tea! -GOLDENSEAL - you can buy this as a combo with Echinacea which gives you both of these awesome herbal benefits together because GS can help boost white blood cell count, which are the immune fighting cells! GS is also known to help improve Digestion because of the active ingredient "Berberine" which can kill pathogens that can cause bowel issues, and diarrhea. My favorite way to take herbs is through tincture form, which is a highly concentrated liquid and you take a few droppers full and swallow, done and done!

~ Vitamin D- (study on Vitamin D and Immunity)

I tested my Vitamin D levels a couple years ago now, and even though I had moved to the always sunny Los Angeles, my vitamin D level was about 29-30ng/ML. To every doctor in my past this is within “normal range”, but to my new functional doctor, and acupuncturist (every other holistic doctor) they both said “this is not optimal, you should be closer to 50!” Low levels of Vitamin D cause SO many issues beyond energy loss, or winter blues. It’s becoming more and more aware of the correlation with our immune system, which is basically EVERYTHING in our body.

From the study I linked above “Vitamin D levels fluctuate over the year. Although rates of seasonal infections varied, and were lowest in the summer and highest in the winter, the association of lower serum vitamin D levels and infection held during each season….There have been a number of other cross-sectional studies looking at vitamin D levels and rates of influenza as well as other infections including bacterial vaginosis and HIV. All have reported an association of lower vitamin D levels and increased rates of infection.”

Have your doctor test your Vitamin D levels, and don’t listen to them when they say you are “normal”. There is so much controversy behind the right level for everyone, but if you are anywhere close to the lower end of the “normal” spectrum, talk to your doctor and get a quality Vitamin D supplement and take it daily. See if any random symptoms improve because it can be silently affecting way more than your bone health.

~ZINC - a natural mineral we need in our daily diet. A lot of us do not get enough zinc in our diet, especially if we do not consume animal protein or dairy items. And if we DO eat those items, if we consume a bunch of processed food or grains, the anti-nutrients in these products can make it more difficult for our gut to absorb the nutrients, leaving us deficient. Zinc is great for our immune system, balancing hormones, digestion, nervous system and SO much more.

~Olive Leaf Extract - this herbal extract is a potent antioxidant. It has been shown that olive leaf extract has twice the antioxidant capacity of green tea and 400% the antioxidant capacity of vitamin C. Olive leaf extract has antiviral properties too and has been used to treat viral infections such as influenza, swine flu, common cold, herpes and hepatitis B. You can find this in liquid or pill form. Once again I take the tincture and wash it down with water.

Adaptogens

I take a lot of adaptogens (a plant that helps the body adapt to different kinds of physiological stress.), and they are all great for different and some of the same reasons, but for immunity specifically I load up on the below….

I am obsessed with the Root & Bones brand of mushroom powders (use code: feedthebitch for 15% off your own order), and I asked the owner, Alyssa if she had any details on some of her special mushrooms ….

“CHAGA is specifically unique for its extremely high amounts of SOD, superoxide dismutase, the most abundant antioxidant in the body and the most powerful for fighting off free radicals and oxidative stress that is the major cause of many degenerative diseases….Rich in compounds that are anti-viral, anti-tumor, anti-inflammatory, Chaga is great for almost any physical disease, considering that most disease stems from inflammation in some place of the body.”

If that is not enough reason to add a scoop of chaga to your coffee, hot water, tea, smoothie or just about anything to stay healthy year round then I don’t know what is!

~Holy Basil (Tulsi) – this Indian herb also known as an adaptogen, and is used in Ayervedic medicine for thousands of years to help with coughs, colds, asthma, bronchitis, digestive issues, skin problems, fever, bites and the list goes on. Traditionally, holy basil is taken as tea, dried powder, or fresh leaf. This makes it super easy to use daily, there are amazing tea’s with Holy Basil leaf in your local supermarket. Current evidence suggests that Holy Basil helps alleviate stress, and might also have anti-inflammatory, antimicrobial, antiviral, and immunomodulatory properties aka: immune system booster.

Essential Oils

My most used oils during cold season are..I love a nice diffused blend of Eucalyptus, Lemon, Clove, Rosemary and maybe some Lavender at night to help kill viruses and help respiratory infections.

Eucalyptus – this is awesome for diffusing, or rubbing with a carrier oil onto the chest to open your nasal passages. Inhaled or oral eucalyptus oil and its main component, 1,8-cineole, may safely fight viruses and respiratory problems such as bronchitis

Also put some fresh Eucalptus in your bathroom, the steam helps bring out the amazing scent of this plant. I find mine at Trader Joe’s!

Peppermint – Great for headache and muscle pain relief.

Oregano – I actually take this orally (but not from my oils at home - I buy products labeled “Oil of Oregano: in the store that contain the super potent, virus killing oil!) It’s been known to be as powerful as taking antibiotics. I use a tincture form of this, and be careful it can burn your skin!

Frankincense - can provide relief from coughing by eliminating phlegm in the lungs. It also acts as an anti-inflammatory in the nasal passages, making breathing easier, even for those with allergies or asthma, so it's great to put on your neck or chest before sleeping. It's also amazing for acne, aging skin, joint and muscle pain, and so much more!

#immunity #cold #sick #holistichealth #wellness #herbs #adaptogens #alternativemedicine