Building a Strong Immune System – Back to Basics

Last week we learned the difference between the cold and the flu. Today, we’ll learn some simple ways we can protect our bodies from getting sick. That way, we can get back to all the important things on our to-do lists – including the things we enjoy! A natural approach to support your immune system starts with building a solid foundation of immunity with good hygiene and optimal nutrition. Here are 3 often overlooked yet important natural ways you can help reduce your risk of cold and flu infection and help your immune system to recover as quickly as possible:

1. WASH YOUR HANDS – THE RIGHT WAY AT THE RIGHT TIME

It sounds so basic, but many of us are not doing it right. Research shows that handwashing reduces the risk of catching and spreading upper respiratory infections like the cold and flu (2, 3). Since research shows that the influenza virus can survive up to 30 minutes on unwashed hands (3), this is a simple, yet effective practice that you’ll want to ensure you are doing the right way, at the right time.

It only takes 3 easy steps to wash your hand effectively:

• Use warm, soapy water and rub hands together for at least 15 seconds (Like you’ve probably heard this is the length of time it takes to sing Happy Birthday twice!)
• Make sure to lather up under your fingernails, between your fingers and the back of your hands.
• Rinse hands well and dry them completely.    (4)

To reduce the risk of getting (and spreading!) infections, remember to wash your hands:

• Before and after you prepare and serve food
• After you use the bathroom
• After you blow your nose, cough or sneeze into your hands
• After you come in from outside (e.g. from work to home, and from home to work)    (4)

2. THINK ZINC

Zinc is a mineral that is used in hundreds of chemical reactions in our bodies (1). Zinc levels must be adequate in order for your immune system to function properly (6) and it is well known that zinc deficiency makes you more susceptible to infections (5, 6). Research has shown frequent dosing of zinc lozenges early on during illness significantly reduces duration and severity of the common cold in adults (1). Zinc has also been shown to significantly reduce the number of colds per year in children (2). Good food sources of zinc include the following:

• animal protein: chicken, turkey, eggs
• pumpkin seeds
• nuts: almonds, Brazil nuts, pecans, walnuts
• split peas (and other peas)
• grains: whole wheat, oats, buckwheat    (6)

3. STOCK UP ON ANTIOXIDANTS – FROM VEGGIES & FRUIT

There are countless vitamins, minerals, and phytonutrients found in vegetables and fruits that can help support the immune system. My goal is to help you get more bang out of your grocery bucks by highlighting 2 of the most important vitamins for immunity – Vitamins A & C. Nothing against the other vitamins, but these 2 are immune superstars because a deficiency of vitamins A & C has been shown to make one more prone to infections (5). One of the reasons for this is that these vitamins are powerful antioxidants, which means they can protect the body from free radicals. What does that mean for immunity?

Antioxidants – protect our nose & throat from damage

One of the first lines of defense for our immune system is making sure that the insides of our noses, mouths, and throats are healthy because they serve an important barrier between the outside world (and all of the viruses and bacteria that can linger in the air) and our bodies (7). Free radicals are compounds that can attack these areas, causing cracks in the linings of our nose, mouth, and throats. This damage can often go unnoticed, but it gives viruses and bacteria an easy way to enter and infect our bodies. Antioxidants help to bind up these free radicals, preventing them from causing this damage to our nose, mouth, and throat, and thus reducing the chance of viruses infecting our bodies. Besides being excellent antioxidants, here are a few more reasons to load up on foods rich in vitamins A and C this season.

Vitamin A – activates immune cells

Vitamin A is known to activate specific immune cells and enhance antibody response (5), both of which are important ways our immune system can kill foreign invaders like the cold and flu viruses. Vitamin A can be formed from beta-carotene and other carotenes that are rich in yellow, orange and dark green leafy vegetables (6) including:

• sweet potato with skin, cooked
• carrots, cooked
• collard greens, cooked
• kale, cooked
• butternut squash, cooked    (6)

Vitamin C – reduces duration and severity of colds

While there is conflicting research on whether or not taking vitamin C can prevent or decrease the risk of getting the common cold (1, 2), research has shown that Vitamin C can reduce the duration and severity of the common cold in both adults and children (1). It has also been shown to enhance antibody responses, as well as have antiviral and antibacterial effects (5). Interestingly, vitamin C is depleted in times of stress (5), so it may be especially useful in defending the body from illness during stressful periods (1, 2). Some foods that are high in vitamin C include:

• red & green sweet peppers
• oranges
• strawberries
• broccoli, cooked
• pineapple    (6)

FINAL THOUGHTS

Your body has an amazing ability to fight off infections on its own, but often due to poor dietary choices and lack of basic hand hygiene, it is at a disadvantage to do so. Do your immune system, your family and your coworkers a favour: go back to basics and improve your nutrition & handwashing to protect yourself and others this cold and flu season.

References:

1. Nahas R, Balla A. Complementary and alternative medicine for prevention and treatment of the common cold. Can Fam Physician. 2011 Jan;57(1):31-6.
2. Allan GM, Arroll B. Prevention and treatment of the common cold: making sense of the evidence. 2014 Feb 18;186(3):190-9.
3. Smith SM, Sonego S, Wallen GR, Waterer G, Cheng AC, Thompson P. Use of non-pharmaceutical interventions to reduce the transmission of influenza in adults: A systematic review. 2015 Aug;20(6):896-903.
4. Government of Canada [homepage on the Internet]. The benefits of handwashing. Her Majesty the Queen in Right of Canada, represented by the Minister of Health. c2009 [updated 2014 May 30; cited 2017 Nov 14]. Available from: https://www.canada.ca/en/health-canada/services/healthy-living/your-health/diseases/benefits-hand-washing.html#how.
5. Murray MT. Immune support. In: Pizzorno JE, Murray MT, editors. Textbook of Natural Medicine, 4^th St. Louis: Churchill Livingstone 2013; p.516-523.
6. Murray M, Pizzorno J, Pizzorno L. The Encyclopedia of Healing Foods. New York: Michael Murray, Joseph Pizzorno, Lara Pizzorno; 2005.
7. Marieb E. Essentials of Human Anatomy & Physiology, 11^th Boston: Pearson Education Inc; 2015.