Category: Immune Health

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Support Your Immune System: The Season is Here!

We have weathered some serious concerns about our health and how to protect ourselves from viruses like Covid-19 over the last year and a half. We know the fight is not over and that having a strong and healthy immune system is your first defense in preventing invaders from taking over. As we enter into the cold and flu season (yes these germs still exist) and as we continue to battle new variants of this virus…our best foot forward is knowing what we can do ourselves to support our body’s innate ability to heal.

Why Your Immune System Needs Some Extra Love Right Now


The world has learned a lot about practicing good hygiene since the onset of the COVID-19 pandemic. Hand sanitizer sales jumped an astonishing 600% in 2020, we all wore masks in public, and “social distancing” entered into our regular vocabulary. This all contributed to our collective efforts to control COVID-19, but, somewhat ironically, scientists are now raising concerns about the long-term effects on our immune systems.

One concern is that the emphasis on sanitizing everything weakens immunity. According to the “hygiene hypothesis,” exposure to microbes like bacteria, parasites, viruses, and fungi helps to build our immune response. By limiting our exposure to the microbial world while trying to avoid COVID-19, have we disturbed this process? Research still needs to be done, as it’s obviously too early to know the long-term effects.

However, the isolation of the last year may have affected our immune systems in a more subtle fashion. Emotions have a profound impact on immunity. In particular, loneliness can lower our resilience.

One study found that it triggers cellular changes that reduce immunity as much as other, more physical risk factors for illness, like obesity. Similarly, stress reduces immunity. You’ve likely noticed you’re more likely to get sick during tough times, and research confirms that stress – particularly chronic stress – can alter your immune response. For many people, isolation and what sometimes feels like an endless stream of bad news have resulted in more intense feelings of loneliness and stress, and the resulting impact on immunity should be front of mind as we enter into the season where exposure to cold and flu viruses become more impactful.

Cases of the flu decreased dramatically during lockdowns, in part because hygiene practices were followed more conscientiously due to COVID fears. Continuing to do things like frequent hand washing will help you stay healthy. So will proactive efforts at supporting your immune system. 

Another reason for building up immunity is the hard truth that COVID-19 is likely here to stay. New evidence shows that even if you’re double-vaccinated, you could still be at risk (although the data has shown vaccination drastically reduces the odds of serious illness, now we are learning about how long those antibodies last and that immunity may be waning for the vaccinated). Being in top shape with your health is what we can personally control and feeling empowered with what you need to know is the first step.

Support Your Immune System: Proven Strategies

Being resilient is what we need to aim for. We know we can’t control everything but ensuring you do what you can to keep your body strong will help support your immune system for the months ahead (and for the long term).

Focus on fiber

A diet rich in high-fiber foods encourages the development and maintenance of the gut microbiome, which stimulates your immune cells. A diet centered around fruits, vegetables, whole grains, and legumes is one of the best ways to develop stronger immunity.

Choose probiotics

Probiotic supplements and fermented foods also contribute to your gut bacteria. Good choices include sauerkraut, kimchi, yogurt, and kefir.

Limit sugar

Reducing sugar intake can lower the risk of obesity and Type 2 diabetes, both of which are risk factors for a weaker immune system. In one study, obese patients were twice as likely to get the flu following a flu shot, and eliminating sweets can go far in any weight loss strategy.

Favor healthy fats

Certain fats can reduce inflammation, which is stressful for your immune system.  Research shows that extra virgin olive oil and foods with high amounts of Omega-3 fatty acids, such as salmon and flax seeds, are beneficial.

Find time for moderate exercise

Even a single session of moderate exercise improves immune response. Of course, everyone has a different definition of “moderate,” so pay careful attention to your body. You should feel refreshed and energized afterward, not exhausted.

Stay rested

It’s always been a commonly held belief that getting enough sleep helps prevent illness, but new research suggests the relationship is even stronger than previously assumed.  According to one study, a difference of less than one hour in the amount of sleep a person gets can significantly affect their susceptibility to colds. In particular, sleep helps strengthen T cells, a type of immune cell. It also slows the production of stress hormones like cortisol and adrenaline that compromise immunity. If you find yourself hitting the snooze alarm every morning or you frequently feel exhausted, it’s time to take a look at your sleep hygiene and perhaps make scheduling more time to sleep a priority.

Add supplements if needed

Daily supplementation with certain immune-supportive supplements can be beneficial. Some supplements that have been proven to help immune response include vitamin D, vitamin C, zinc, and echinacea. Be sure to speak with your healthcare provider before including any new supplements. Feel free to get in touch with us and we can help find the right ones for you!

Avoid toxins

Don’t undermine your efforts to support your immune system by exposing your body to harmful toxins like cigarette smoke, excessive amounts of alcohol, or harmful pesticides. Be mindful of hidden toxins in household cleaning products, detergents and cosmetics too! Read labels and choose all-natural products when possible – check out the Environmental Working Group website for more information on what could be hiding in typical household products, cosmetics, and more! https://www.ewg.org

Remember – You’re in Control

We’ve all experienced a lot of stressful changes over the last year and a half. By taking proactive steps to support your immune system, you can ensure you’re ready for whatever the next few months hold and celebrate the world’s gradual re-opening.

If you’d like some help creating a health plan that fits your goals and lifestyle, give us a call – We are here to help!

Sources

Finlay BB, Amato KR, Azad M, Blaser MJ, Bosch TCG, Chu H, Dominguez-Bello MG, Ehrlich SD, Elinav E, Geva-Zatorsky N, Gros P, Guillemin K, Keck F, Korem T, McFall-Ngai MJ, Melby MK, Nichter M, Pettersson S, Poinar H, Rees T, Tropini C, Zhao L, Giles-Vernick T. The hygiene hypothesis, the COVID pandemic, and consequences for the human microbiome. Proc Natl Acad Sci U S A. 2021 Feb 9;118(6):e2010217118. doi: 10.1073/pnas.2010217118. Erratum in: Proc Natl Acad Sci U S A. 2021 Mar 16;118(11): PMID: 33472859; PMCID: PMC8017729.

The Wall Street Journal, Hand Sanitizer Sales Jumped 600% in 2020. Purell Maker Bets Against a Post-Pandemic Collapse, January 22, 2021,

The hygiene hypothesis, the COVID pandemic, and consequences for the human microbiome

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Proceedings of the National Academy of Sciences Feb 2021, 118 (6) e2010217118; DOI: 10.1073/pnas.2010217118

Myeloid differentiation in social isolation, Steven W. Cole, John P. Capitanio, Katie Chun, Jesusa M. G. Arevalo, Jeffrey Ma, John T. Cacioppo, Proceedings of the National Academy of Sciences Dec 2015, 112 (49) 15142-15147; DOI: 10.1073/pnas.1514249112

CBC News, Flu cases in Canada ‘exceptionally low’ so far, public health says, November 17, 2020,

Public Health Ontario, Risk of COVID-19 Transmission from Vaccinated Cases

Global News, Half of Canadians are anxious about reopening amid COVID-19. Here’s how to cope, June 19, 2021,https://globalnews.ca/news/7962380/covid-reopening-social-anxiety/

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Gambino CM, Accardi G, Aiello A, Candore G, Dara-Guccione G, Mirisola M, Procopio A, Taormina G, Caruso C. Effect of Extra Virgin Olive Oil and Table Olives on the ImmuneInflammatory Responses: Potential Clinical Applications. Endocr Metab Immune Disord Drug Targets. 2018;18(1):14-22. doi: 10.2174/1871530317666171114113822. PMID: 29141570.

Simpson RJ, Kunz H, Agha N, Graff R. Exercise and the Regulation of Immune Functions. Prog Mol Biol Transl Sci. 2015;135:355-80. doi: 10.1016/bs.pmbts.2015.08.001. Epub 2015 Sep 5. PMID: 26477922.

Prietl B, Treiber G, Pieber TR, Amrein K. Vitamin D and immune function. Nutrients. 2013;5(7):2502-2521. Published 2013 Jul 5. doi:10.3390/nu5072502

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Supporting Immune System Health Naturally

Fruits in crates; supporting immune system health naturally.

Many people have been wondering what they can do to help support their immune system and respiratory health. In addition to good handwashing habits, there are some things you can do to help support immune health naturally. Cutting out processed foods and replacing them with natural, nutrient-dense foods is a great place to start, and there are also some supplements that may help support immune system function as well as respiratory health. Let’s go over some potential benefits of mushrooms, the importance of adequate nutrient levels, and what can help support the lungs.

Mushrooms

Consuming mushrooms has been shown to improve cognitive function, energy levels, and immune system health. Cordyceps, for example, have been shown to increase natural killer cells, which are a type of white blood cell that may help the body fight off infections, and they’ve also found that cordyceps may help increase the ability of cells to utilize oxygen, which could potentially improve respiratory health. Turkey tail is another type of mushroom that may help support the immune system by activating certain beneficial immune cells. In one study, shiitake mushrooms were found to improve immune system markers on blood work and decrease inflammation levels. These are just a few benefits of the many mushrooms found to have health benefits.

Vitamins

It’s important to get all of the necessary vitamins each day, but a few vitamins may be particularly beneficial for the immune system. One of the most common things people think of when they want to support their immune system is vitamin C. Vitamin C is an essential vitamin, which means your body cannot produce it, so you must get it from your diet and/or supplementation. It can be found in oranges, bell peppers, kiwi, strawberries, broccoli, etc. Vitamin C has many important jobs in the body like growing and repairing tissue, keeping cartilage healthy, and fighting off free-radicals that may contribute to the development of certain cancers and other health conditions. Explaining the immune-enhancing effects of vitamin C can get quite technical, but to summarize it, vitamin C supports many different cellular functions of the immune system, and helps support the body in making B- and T- cells, which are a crucial part of an immune response.

Vitamin D is another vitamin that is great for immune system health and many other things. It has effects on the immune system similar to vitamin C, but vitamin D may also help prevent autoimmune disorders by supporting T cells. In autoimmune disorders, the body has usually lost its ability to differentiate between what is healthy tissue, and what is a dangerous invader, causing the body to attack healthy tissue. T cells help the immune system know what is healthy and what needs to be attacked, so it is very important to make sure you are getting enough vitamin D each day. Supplementation is often recommended due to how common vitamin D deficiency is, and how difficult it can be to get enough from sunshine and your diet.

Respiratory Health

Things that help support the immune system will also generally help maintain respiratory health, but there are a few things that can directly affect the lungs. Certain mushrooms have been researched for their potential respiratory benefits, and reishi mushrooms in particular have been shown to have a positive effect on lung health. Immune Essentials contains reishi mushrooms, as well as turkey tail, cordyceps, and shiitake mushrooms which can help support respiratory health and immune system function, as well as other potential benefits like increased energy and focus. Certain strains of probiotics like some of the ones found in Probio-Ease may also help support respiratory health, as well as support the gut which is where many of the functions of the immune system are carried out.

While taking care of yourself doesn’t guarantee that you won’t ever get sick, it can give your body a better chance at being able to fight things off. So, consider taking some of these supplements, and make sure you’re eating a diet rich in fruits, vegetables, and high-quality meats and fats. Exercise has also been shown to improve immune system health, so be active when you can, even if it’s just a short walk. Remember to continue practicing good hand-washing habits, and support your body’s natural defenses with good nutrition. Fear can lead to stress, which has been shown to dampen the immune system, so focus on the positive!

You can listen to our Is it COVID, Flu, or Allergies? podcast episode on our website here. You can also listen on our YouTube channel here.

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Supporting a Healthy Immune System

Nutrient-dense foods and supporting a healthy immune system.

Autoimmune diseases are being diagnosed more and more frequently, and the causes are still not exactly known. Genetics, environmental toxins, inflammation, hormonal imbalances, poor eating habits, and sedentary lifestyles are all believed to contribute to the development of certain autoimmune diseases and other serious health conditions. Many people are looking for ways to decrease their risk of developing an autoimmune disease, and while there is no way to guarantee you never develop one, there are several things you can do to help support a healthy immune system.

Possible Causes of Autoimmune Issues

The average person can encounter thousands of different chemicals every day, with some of these being labeled as carcinogens or possible carcinogens. Many of these chemicals are also known endocrine disruptors, meaning they can interfere with hormone production and hormonal balance, which can lead to many other problems. These chemicals can be found in certain processed foods and drinks, plastic containers, tap water, household cleaning products, cosmetics, perfume and cologne, soap, etc. Many of these chemicals can also contribute to inflammation in the body, potentially contributing to many different health conditions.

Chronic inflammation may also contribute to autoimmunity because the body may lose the ability to tell the difference between healthy tissue and something that needs to be attacked by the immune system. When inflammation occurs steadily over a long period of time, it can be difficult for the body to differentiate between the healthy tissue and something that needs to be attacked. This could eventually cause the body to mistakenly attack healthy parts of the body like the thyroid gland, skin, hair follicles, the nervous system, or other areas of the body that can be affected by autoimmune conditions.

Suppporting Immune Health

The good news is that there are many things you can do to help provide your body the nutrients it needs for a healthy immune system. Replacing any processed foods and drinks in your diet with whole foods like organic fruits and vegetables, healthy fats like coconut oil and avocados, and grass-fed and antiobiotic-free meats. A ketogenic diet (very low-carb and high-fat) is also a good diet to try out as it cuts out carbohydrate-rich foods like sugar and grains. These dietary changes may also help decrease gut inflammation and improve gut health, which in turn may help improve immune health.

You should also try to switch to natural products as much as possible. There are natural options for most products ranging from makeup and soap to household cleaning products like laundry detergent. There are also some supplements that can help ensure you’re getting the nutrients you need each day, which can be difficult through food alone. Taking a good multivitamin is always a good habit to get into, along with products like GI Immune that can help stimulate beneficial immune cells, and SBI Support that contains immunoglobulins which some people with certain autoimmune conditions may be deficient in. While doing these things doesn’t guarantee that you won’t ever struggle with an autoimmune condition, you can at least give your body the best chance you can of being healthy by sticking to healthy habits throughout your life.

You can listen to our Possible Symptoms of Autoimmune Disease podcast episode here. You can also listen on our YouTube channel here.

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Nutrients for a Healthy Immune System

Picture of the sun; nutrients for a healthy immune system.

As it starts to get colder outside, sicknesses start to become more common. This is not due to the decrease in temperature, but is likely due to the increased time spent indoors and close to people who may be sick. Couple that with the decrease in vitamin D levels from less sunshine, and you can see why rates of sickness tend to go up during this time of year. We’ll review some nutrients for a healthy immune system like vitamins C and D, and what else you can do to help keep your immune system healthy.

Vitamin C

Vitamin C is an essential vitamin, which means your body cannot produce it, so you must get it from your diet and/or supplementation. It can be found in oranges, bell peppers, kiwi, strawberries, broccoli, etc. Vitamin C has many important jobs in the body like growing and repairing tissue, keeping cartilage healthy, and fighting off free-radicals that could contribute to the development of certain cancers and other health conditions. Explaining the immune-enhancing effects of vitamin C can get quite technical, but to summarize it, vitamin C supports many different cellular functions of the immune system, and helps support the body in making B- and T- cells, which are a crucial part of an immune response.

Vitamin D

Vitamin D has similar effects on the immune system as vitamin C, but vitamin D may also help prevent autoimmune disorders by supporting T cells. In autoimmune disorders, the body has usually lost its ability to differentiate between what is healthy tissue, and what is a dangerous invader, causing the body to attack healthy tissue. T cells help the immune system know what is healthy and what needs to be attacked, so it is very important to make sure you are getting enough vitamin D each day. Your body can synthesize vitamin D from sunlight, but the average person spends very little time outside, and this time decreases in the winter. If you wear sunscreen when you are in the sunshine, the rate of vitamin D production drops dramatically. It is found in some foods like salmon, tuna, beef liver, and some fortified dairy and cereal products. However, supplementation is often recommended due to how common vitamin D deficiency is, and how difficult it can be to get enough from sunshine and your diet.

What Else Can I Do?

Exercising often can also help keep your immune system and the rest of your body healthy, along with drinking enough water each day and eating plenty of organic fruits and vegetables. You should also try to get a minimum of seven hours of sleep each night, and practice stress-reducing techniques as high cortisol may weaken your ability to fight off infections. If you are looking for some supplements to help keep your immune system healthy this season, you can try Immune Essentials which contains several different mushrooms that work to support the immune system as well as cognitive function. ViraPro is another great product to try if you feel like you may have a cold. Supplementing with vitamin C and vitamin D may also be helpful. Keeping your immune system healthy through the winter and throughout the year is so important, so eat lots of organic fruits and vegetables, and don’t forget to wash your hands often!

You can listen to our Winter Essentials for Health podcast episode here. You can also listen on our YouTube channel here.

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Balancing the Immune System

We encounter germs all day, every day, so having a healthy, functioning immune system is very important. However, we also encounter many different toxins in our air, food, water, and cosmetics, and chronic inflammation is a growing issue. These things can lead to a poorly functioning or overactive immune system, with each carrying their own potential problems. Fortunately, there are many things you can do to help balance your immune system.

Causes of Immune System Imbalances

Some experts estimate that we come into contact with potentially thousands of different chemicals every day, with some experts suggesting it may reach the hundreds of thousands. These include ingredients in personal-care products, air pollution, chemicals and heavy metals in tap water, pesticides from produce, chemicals in processed foods, endocrine disruptors in plastic products, and countless others. All of these toxins can damage systems in the body, including the immune system. These toxins also often cause inflammation in the body, and if left untreated, chronic inflammation can contribute to the development of autoimmune disorders, cancer, heart disease, and other conditions. Reducing your toxic burden (more on that here) and adding in foods and supplements that help you detox are simple steps that can go a long way in helping you to feel better. Try buying only organic produce, natural personal-care products, grass-fed meats. You should also switch to glass or ceramic instead of plastic, drink filtered water, and avoid processed foods as much as possible.

Leaky gut syndrome is another contributor to immune system imbalances and many different health conditions. Leaky gut syndrome is a condition in which the lining of the small intestine is damaged and essentially ‘stretches out’. This is also sometimes called intestinal permeability, and bacteria, toxins, and food particles can pass through the intestinal lining and reach the bloodstream. The body recognizes these substances as foreign invaders because they are not meant to be in the bloodstream. This can cause the body to mount an immune response to fight off these substances which can lead to allergies, inflammation, gut issues, and may also contribute to autoimmune disorders and cancer.

Solutions and Supplements

Healing your gut is crucial to balancing your immune system. Eating an anti-inflammatory diet may help heal leaky gut and reduce inflammation in the body, which may also help reduce your risk of developing certain autoimmune diseases and cancers. An anti-inflammatory diet usually consists of lots of organic fruits and vegetables, grass-fed meats, organic cold-pressed coconut oil and olive oil, organic bone broth, and plenty of clean, filtered water. It also usually requires you to cut out gluten, dairy, and processed foods, and eat little to no grains. This kind of diet is often too restrictive for many people, so if you find that you’re unable to stick to this diet we suggest you focus on eating organic fruits and vegetables, drinking plenty of water, and reducing your intake of processed foods as much as possible. It is also important to make sure there is a healthy balance of good and bad bacteria in your gut.

A detox protocol or detoxifying supplements are other great ways to help balance your immune system. Fixing your diet is very important, but the body may need some extra help detoxing if it’s been struggling for many years. Liver detoxes tend to be the most beneficial because the liver is responsible for filtering through toxins that enter the body, so it can get damaged easily. Coffee enemas are a great way to help speed up liver detoxification, just be sure to read about how to properly and safely do it, and make sure the coffee you use is organic.

There are some other supplements that may help balance the immune system and fight off candida and stealth infections. Lauricidin and Olive Leaf Extract are two great supplements that are antiparasitic, antifungal, and antibacterial, and have shown potential to reduce candida overgrowth and chronic stealth infections. Lauricidin may also help balance immune system function, and can be taken long-term.

As usual, we suggest adopting a diet that is high in organic fruits and vegetables, good fats like coconut oil and olive oil, grass-fed meats, and very low in processed foods. Reducing inflammation in the body is a daily process, and it often takes time to notice a difference in how you feel, but your body will thank you later. Your health is important, so treat it that way!

You can listen to our podcast episodes on our YouTube channel here.