Immunity... how do we really 'boost' and balance our immune systems?
- Jasmin Mulvey & Jennie Cox
- Nov 12
- 6 min read
Updated: Nov 15
Immune 'boosting' tips and tricks are often around at this time of year and currently respiratory viruses and stomach bugs seem to be rife! But what has been shown to really work to help us get through these seasons of sniffles and better balance our bodies, so we're getting just the right amount of immune system inflammatory response when we need it?
A key quote from a great book called 'Immunity, the science of staying well' by Dr Jenna Macciochi, and one used often within the scientific community generally, is:
'Our genes load the gun, but our environment pulls the trigger'.
Some of us are luckier than others with the genes we acquire, however, our environment i.e sustainable lifestyle habits are what can ultimately determine which genes are expressed ('switched on/off'). This is the evolving science of epigenetics.
So, let's focus on what is in our control when aiding our immune systems in functioning as optimally as possible...
What lifestyle factors can we work on to improve our immune system?
1) GUT HEALTH- our 'microbiome':
70% of our immune system is found in the gut, so it's no surprise why keeping our gut healthy is key. Our guts have their own microbiomes, consisting of different genes from many bacteria/fungi/viruses inside our digestive tract. In fact, the microbes within us make up around 2kg of body weight!
So how do we keep our good gut bugs thriving?
Increase...
Fibre in our diets. In particular, a variety of fibre. Can you count 30 or more different plant foods per week!? (Research has shown that having under 10 plant foods per week is damaging to our microbiomes).
Resistant starches- such as cooked and then cooled white potatoes, oats, rice and lentils.
Probiotics- may be beneficial especially before/during/after antibiotic use. Fermented foods- such as Kefir, Sauerkraut, Kimchi and Kombucha.
Glutamine- an amino acid found in bone broth.
Oral health-Â our oral health may be a snapshot of our microbiome health!
Decrease...
High saturated fats within meals. High sugar (in the absence of fibre) within meals.
Alcohol- Alcohol can increase recovery time from illnesses and negatively affect bone marrow and the liver (which help the immune system function optimally).
Medications- Antibiotics, Antihistamines, Laxatives, NSAID's (non steroidal anti-inflammatories), Aspirin, Metformin and Proton Pump Inhibitors used for things like reflux can effect the gut microbiome. (Always consult with your GP regarding medication reviews before coming off any medication).
2) NUTRITION- + Supplements & Herbal Medicine:
Hydration is key- for our mucous membranes and lymphatic system.
Some of the Micronutrients (vitamins and minerals) that are key in immune function:
Vitamin C- research shows that a deficiency in vitamin C can increase the likelihood of getting infections and increasing Vitamin C intake may decrease the severity of symptoms and recovery time if we do get ill.
Vitamin D-Â we get this vitamin mainly from sunshine (when our shadow is shorter than us, in spring/summer months here in the UK) and certain food sources (although it is hard to get enough from our food alone). Ideally we need K2 with Vitamin D to aid absorption (and half of K2 is produced by our microbiomes, as talked about above!).
Vitamin A- found in plants as Carotenoids and in animal produce as Retinol. Helps the tissues of the immune system e.g. lungs, mouth, gastrointestinal system and aids vision.
Zinc- regular dietary intake is key (seafood, red meat & poultry, dairy, wholegrains, beans, nuts etc) as zinc is not stored in the body (and we are less able to absorb it with age). Short term supplementation may be beneficial in decreasing the severity/duration of infections and improving immune defence.
Phytonutrients- are beneficial chemical components found in plants, with antioxidant, anti-inflammatory and anti-microbial properties. They can be in the form of Flavonoids (found in onions, berries, kale, tea, dark chocolate and more), Carotenoids (found in orange, red and dark green plants), Resveratrol (found in berries, grapes and red wine), Carnosol (found in rosemary and sage) and more!
In terms of Macronutrients...
Carbohydrates-Â Good quality carbs are key. Go for vegetables and fruit, beans and wholegrains, as these contain much more fibre so they are broken down slower and cause less blood sugar spikes.
Protein-Â amino acids are the building blocks of proteins and are needed for immune cell production. Aim for 0.8g protein per kg of body weight.
Fats-Â in particular omega-3 rich fats. Healthy fats are necessary for our cell membranes and immune cell function. As stated above, too many saturated fats, on the others hand, can increase inflammation.
Key Foods:
Garlic- is an antioxidant and has antibiotic properties.
Chicken soup- contains Carnosine, which enhances the power of immune cells.
Lemon, ginger and honey- it is honey mainly that is recommended by the NHS for coughs before the use of antibiotics. Raw honey is best... mix it in with hot water and some fresh ginger and lemon!
For more information on Nutritional Therapy & Supplements advice, book in for a Free Clarity call with Holly...
Herbal Medicine Considerations:
Elderberry- antiviral, can reduce the duration/symptoms of respiratory infections.
Echinacea- E Purpurea may be best in preventing colds.
Turmeric (/Curcumin)- decreases inflammation and protects against oxidative stress.
Sage.
Peppermint.
Cinnamon .
Herbal Medicine- could be a consideration to add in at this time of year, blending personalised herbs in teas and tinctures to help you through coughs and colds.
Learn more about how Western Herbal Medicine could help you through this Winter...
3) EXERCISE:
Exercise has been shown to:
Half our risk of catching colds/flu and getting more severe symptoms (with 30-45 minutes of moderate intensity daily exercise).
Increase our natural killer cells ten fold (after one bout of activity).
Improve the effectiveness of vaccines (when exercising before administration of it).
Improve our gut microbiomes (as mentioned above).
Both aerobic exercise (low to moderate intensity) and anaerobic exercise (high intensity) can benefit the immune system. HIIT has been shown to rejuvenate the mitochondria (power supplies) of our immune cells. Strength based training is also important as muscle helps our immune systems.
Rest & recovery is key as over training can be detrimental on our immune systems.
Overall, long term moderate exercise is most beneficial for the immune system.
Our lymphatic system relies on muscle contractions throughout the day to pump lymph fluid around the body. Alongside daily movement and exercise, massage, foam rolling and deep breathing may also help with lymph flow.
Book in for a massage to aid your lymphatic system...
4) MENTAL HEALTH & STRESS:
Stress- causes nervous system and immune system effects, initially increasing inflammation and immune response but causing a dampening effect on our immune systems if prolonged. As mentioned above, stress can also affect our gut microbiomes through the Vagus nerve which links the brain and the gut. Interestingly it seems to be our perceived level of stress that correlates with this rather than actual life events.
For more help with your mental health, have a look at our mental health team...
5) SLEEP:
Research has shown that even one night of poor sleep may dramatically decrease natural killer cells, our immune system defence and cancer fighting cells, by around 70%. Getting under 6 hours sleep a night can make us up to 4 times more likely to catch a cold and vaccines may also be less effective if we are sleep deprived.
The two main things to think about are:
Quantity: 7-9 hours is optimal. 8-9 if you're particularly busy, stressed or an athlete!
Quality: Being asleep for over 85% of the time you're actually in bed and waking no more than once for over 20 minutes.
Meet our therapists who can help with Sleep...
Overall, as you can see, there is no one magic boost for our immune systems but instead a number of interlinked factors that provide us with our individual responses to infections. As always, we like to focus on what we can control through small, simple and gradual lifestyle changes!
For more information- Book and Podcast Recommendations:
Read 'Immunity, the science of staying well' by Dr Jenna Macciochi.
Or listen to the 'Feel Better Live More' (Number 125) Podcast by Dr Rangan Chatterjee... https://drchatterjee.com/how-to-keep-your-immune-system-healthy-with-dr-jenna-macciochi/