I got a chance to sit down with Helen Raptis of KATU’s AM Northwest a few weeks ago to discuss natural ways to boost your immune system so that you are prepared for cold and flu season. Read the text below or click here to watch the entire segment.
Cold and flu season is coming, so to stay healthy we need to boost our immune systems. Emily Bartha, LAc, Licensed Acupuncturist and Certified Herbalist, stopped by to show us easy ways to do that naturally.
Cold and flu season is just around the corner. Chinese medicine is highly focused on preventative medicine, not just treating an illness once it arises. I have some quick tips to help strengthen your immune system so that you can avoid getting sick, and ensure your body is ready to fight off illness as quickly and efficiently as possible if you do get sick.
1) A healthy immune system starts in your gut.
The gut houses 70% of the cells that make up the immune system, so cultivating a healthy balance of bacteria and good digestion is vital.
Diet plays a huge role in this.
Avoid processed foods that create inflammation in your gut and inhibit the immune system - gluten, sugar and dairy are the big ones to avoid.
Heal your gut by increasing fermented foods, vitamin-rich fruits and veggies, whole grains and essential fatty acids like coconut oil.
You can also add a high quality probiotic to your daily routine.
Eat with the seasons.
In Chinese medicine it is very important to eat with the seasons. In the Winter this means avoiding cold and raw foods like salads, ice cream and cold beverages. Warming foods like soup, stews, cooked veggies and spices like garlic, ginger and turmeric are thought keep you healthy.
2) Sleep health is key to keeping your immune system healthy.
Poor sleep has been associated with a lower immune system as well as a higher risk of obesity, diabetes, heart disease and cardiovascular disease. Sleep is the time where your body restores and regenerates and is vitally important or your immune system.
In a recent study, people who average less than 7 hours of sleep a night were three times more likely to develop cold symptoms when exposed to the rhinovirus.
Limit screen time.
My number one tip is to be vigilant about limiting screen time - phones, computers and TV as you wind down at night. This helps your body stay in tune with the natural circadian rhythm that is so important for a number of regenerative physiological processes that keep you strong and healthy.
3) Vitamin D
Vitamin D helps to activate our immune system.
One theory that explains the reason colds and flu spike during the winter months is because that’s when we tend to be low in vitamin D, due to lack of sun exposure.
Living in Oregon, we don’t have access to sunlight that is required for our bodies to produce Vitamin D, so I recommend that my patients try to increase Vitamin D in their diet as well as take a good quality supplement.
Mushrooms are rich in Vitamin D and are powerful immune-boosters.
4) Fasting
There is some new promising research showing that fasting for 72 hours triggers the body’s stem cells to begin producing new white blood cells, which can help fight off potential infection.
During a fast, the body recycles unneeded immune cells, especially damaged ones, in order to create energy while fasting.
Of course, before trying a fast or changing your diet, please consult with your healthcare practitioner.
5) Kitchen Remedies
If you're looking for something easy and delicious to add to your daily routine, I recommend Fire Cider. You can buy pre-made from the store or make your own. There are a ton of variations but the basic ingredient include garlic, ginger, turmeric, onions and other anti-bacterial and antiviral herbs, steeped in apple cider vinegar for a number of days.
You take a Tbsp of it daily, or what I like to do is mix it with some tomato juice for an immune-boosting healthy virgin bloody Mary.
