It’s officially sneezing season. Yay!

Just kidding!

Colds and the flu are never fun, but did you know getting sick once or twice a year is a sign of a well-functioning immune system? (Source) Weird, right? But think of it like a refresher course for your immune system, like a bootcamp for your white blood cells (among other cells), making sure they’re still in fighting shape.

As a Nutritional Therapy Practitioner, we are taught to always support digestion first, this focus applies readily to immune support as well, but most do not consider it. But I encourage you to! Especially since your digestive tract is your first line of defense against pathogens and invaders. By strengthening your defenses in the form of added nutrients and building up systemic reserves, you are creating an environment that can handle the added stress that cold and flu season can create on the body and giving them the best tools to fight. Specific digestive support may also help to remove certain stressors on the body, such as inflammation, freeing up your immune system to focus resources and immune cells on new invaders. In fact, your gut associated lymphoid tissue, or GALT, houses up to 70-80% of cells that make up your immune system. (Source).

Ummmm, cool, but what does ‘start with digestion mean’?

Begin with nutrient dense food! I make conscious effort to add in more foods that are rich in zinc, vitamin A, vitamin C, and vitamin D and omit overly inflammatory foods such as simple carbs (sugar/gluten), industrial seed oils, and conventional dairy at the start of cold and flu season.

Those nutrient rich foods include:

oysters (zinc)
sardines (vitamin A & D)
mushrooms (vitamin D)
eggs (vitamin D)
organ meats (vitamin A & B, zinc)
dark, leafy greens (vitamin A, B, & C)

BUT

Seeing as how you are what you absorb, if you’re not properly digesting these nourishing foods, then this support may be going to waste (pun intended). Thus, it could be wise to add in some supplemental digestive support.

So what does digestive support look like?

My first go-to supplements are bone broth and fermented foods. Bone broth is rich in minerals and amino acids, including the glycine and arginine. Not only do these nutrients help lower inflammation, they also help to connect the tight junctions in your gut. Chris Kresser has a great guide that goes into much more depth about the benefits of bone broth. I’ve also linked a simple bone broth recipe from Wellness Mama. It’s not as intimidating as it sounds!

Fermented foods such as kimchi, sauerkraut, and low-sugar kombucha all help to support your gut bacteria, which play an integral role both in nutrient absorption and immune function (remember GALT?!). Healthy flora stimulate immune epithelial cells. These microbes also help produce the short chain fatty acids needed to fuel the epithelial cells.

That’s cool, Kendall, but I want the goods. As in supplements.

In times of sickness, supplements are just that—a supplement (please nominate me for a pulitzer). What I am trying to inelegantly say is that they are a support system to what you are already doing, day to day, to build up your immune system.

Supplements shouldn’t be relied upon as a cure-all, because you can’t out supplement a bad diet.

Trust me, I’ve tried.

But enough with the chastising.

Here are the supplements I use to fight off or boost up my immune system in times of travel, stress, holidays, and when everyone around me is getting sick!

Fire Cider: as the label says, a tangy sweet shot that has a lot of anti-microbial ingredients that also support digestion. I take these packets with me when I travel so that I have optimal digestion and a bit of protection.

This shot is also surprisingly soothing on a sore throat and the horseradish clears sinuses like you won’t believe. I’ve linked the bottle version of this product, which is a pantry staple in my house. I’ve used this as a vinegary base for salad dressings in the past too. I’ve also added it to bone broth for a tangy flavor. As much as I love its immunity properties, Fire Cider is truly just a great kitchen tool as well!

Citrus! Such an under-appreciated immune booster. Packed with vitamin C and incredibly soothing with added to warm water, I try to use lemons or limes every single day to keep my skin glowing and immune system chugging along. Again, this is an excellent digestive support as well, so you really cannot go wrong.

There is a time and place where the humble lemon just won’t cut it for my immunity and that is when I turn to supplementing Liposomal Vitamin C. It is one of the most absorbable forms of vitamin C and really packs a punch internally (and a well kept secret in the beauty world). I’ve linked my favorite form of liposomal vit C, it comes in small packets that you can add to a shot of water and take—this is a great option for people who don’t like pills!

Unfortunately, I am going to have to be the messenger who tells you that oranges/orange juice does more harm than immune good. Since it’s a high sugar citrus, it is only adding to inflammation and feeding potential pathogens. Please don’t shoot me.

Elderberry Syrup, the current immune darling of the wellness world, and for good reason—it literally tastes like candy! As you can also see (and will continue to see in the continuing images) it can be a little messy. There are gummy elderberry products on the market, but I find they are loaded with unnecessary sugar (inflammation) and have low amounts of the actual active ingredients included (expensive pee).

I trust and use this brand of elderberry syrup. Elderberries have been used for centuries as an immune support, in fact, there is evidence it was used in Egyptian times! The berry itself is rich in flavinoids (powerful antioxidants) and has been shown to enhance cytokine production. Cytokines are proteins that act as immune system messengers. They are crucial to immune response. One thing to note—elderberry is an immune stimulator (as mentioned above), thus people with overactive immune systems or autoimmune should consult with their doctor before supplementing with this. (In fact, that goes for all of my supplement suggestions :) )

Speaking of immune stimulating herbs, astragalus is my go-to. My immune SAT Prep course, if you will. This herb is a staple in Traditional Chinese Medicine and has been used for centuries as an immune support.

Astragalus is the unsexy, just as useful cousin to elderberry. I take a formula with the added benefit of reishi mushroom because I am an immune overachiever. But in all seriousness, this root herb and mushroom combo help to keep your immune system alert and ready to fight. Some studies have shown that this herb increases white blood cell count. (Source). And has been used for centuries to help combat viral infections. I’ve also heard of the herb/herb extract being used in IVs in hospitals!

Bee Propolis: I discovered this product (and company) early last year, and I have to say I believe it was divine intervention. I was doing a lot of winter travel and was around a lot of sick people and this saved me! I did 4 sprays in the morning and then again right before or right after I was around a bunch of sneezy, coughing individuals who shall remain nameless.

Propolis is a by-product of honey and is used in the hive as an anti-microbial protection. It works similarly when ingested. Propolis has been found to be anti-microbial, anti-viral and anti-inflammatory; all wonderful things to hear when fighting off or preventing a cold. It, like elderberry, tastes like candy. I suggest this to all frequent travelers, public transit commuters and pill haters.

And for my final trick, I’ll pass along my best suggestion: germ fighting essential oils; I add a drop or two of this essential oil to my scarf and then whenever someone is hacking up a lung on my commute home, I throw this germ fighting scarf over my mouth and nose for added protection.

I can’t really take credit for that brilliant idea, since this essential oil is supposedly the concoction that was used by thieves during the black plague. You may have seen other brands calling it “Thieves’ Oil”, Legend has it they would add this blend of oil to their scarves and rob sick individuals without getting sick themselves. Talk about knocking someone when they’re already down. Science has backed this legend up by showing that these oils really do contain germ fighting capabilities.

It smells very festive for the holidays, so if you’re hosting a lot of people it might be a wise thing to diffuse. (I diffuse this whenever I feel something coming on). I also add it to my laundry post sickness to get all those germies out. I trust … — It smells very festive for the holidays, so if you’re hosting a lot of people it might be a wise thing to diffuse. (I diffuse this whenever I feel something coming on). I also add it to my laundry post sickness to get all those germies out. I trust this company and I love that they make a kid safe version of this oil as well!

That, unfortunately, is only the tip of the iceberg when it comes to immunity and support. Some other ideas for supporting your immune system are getting adequate amounts of sleep, early AM sunshine, and moving your body to promote lymphatic movement. I am also a big fan of floral facial steams and massages (all of the time) but especially during cold and flu season.

Now if you’ll excuse me I’ve got some elderberry candy, err, I mean syrup to take.

DISCLAIMER
The information on this website is intended as educational advice only and should not be used in place of a medical provider to diagnose or treat any illness.