by Sabine Rickert
In the cold season our immune defence is particularly challenged: long nights and dark days, a colourful mix of viruses and other pathogens, dry heated air, cold wet weather and little exercise outdoors all create stress. To get through winter healthy, our immune cells can certainly do with a kickstart.
What weakens the immune system?
At the top of the list are chronic stress, lack of sleep, unhealthy diet, smoking, excessive alcohol consumption and insufficient physical activity. Certain illnesses, such as congenital or acquired immunodeficiency, cancer and autoimmune diseases, can also make life difficult for our immune cells. Likewise, taking certain medications can adversely affect the performance of our immune system. It is important to keep an eye on these factors if you want to maintain immune health and keep illnesses at bay.
How do I strengthen my immune system?
You probably already know this: optimising immune function includes a balanced diet with plenty of fruit, vegetables, healthy fats and protein, along with adequate sleep, regular exercise and stress management. It is important to stay well hydrated, and in winter a cup or two of warming herbal teas is a good idea. Limit or avoid alcohol and tobacco. Healthy social relationships are not only balm for the soul but also a fantastic immune booster.
The ten best natural remedies for a strong immune system
Natural home remedies and dietary supplements can play an important role in strengthening the immune system. Here are our top ten:
- Vitamin C: Vitamin C stimulates the production of white blood cells [1] and protects cells from oxidative stress. White blood cells recognise invaders such as bacteria, viruses or fungi and neutralise them [2].
- Vitamin D: Vitamin D plays a crucial role in regulating the immune system. It supports the production of antimicrobial peptides that we need to fight infections [3].
- Zinc: The trace element zinc is essential for healthy immune function. It supports antibody production and the activity of white blood cells.
- Probiotics: Probiotics are bacteria that support our gut health and can thereby strengthen the immune system. They help defend against pathogens in the digestive tract.
- Echinacea: The red coneflower is a popular herbal remedy traditionally used to strengthen immune defence. Echinacea – the botanical name of the coneflower – can alleviate the symptoms of upper respiratory tract infections in children [4].
- Garlic: Garlic contains allicin, a biochemical compound with antibacterial and antiviral properties [5]. It can be eaten raw or cooked. The raw form has a clear advantage when it comes to boosting immunity.
- Selenium: The trace element selenium also stimulates antibody production and thus strengthens the immune response [6].
- Propolis: Propolis is a resinous substance produced by bees with antimicrobial and anti-inflammatory properties [7].
- Nasturtium: Nasturtium (Tropaeolum majus) is known in traditional herbal medicine as a "natural antibiotic". It contains immunomodulating mustard oils and vitamin C [8]. For best results it should be eaten fresh.
- Astragalus: The root of the Astragalus plant is used in Traditional Chinese Medicine to strengthen the immune system. It is said to increase resistance to illness [9].
Conclusion
Dietary supplements alone cannot work miracles, but it is worth taking a close look at your habits and 'favourite sins'. Where can you give your immune system a little advantage? Nature has much to offer. Start the cold season off right!
