The Office of National Statistics says there are 400,000 more people in the UK with long term sickness since COVID, bringing the permanent total up to 2.5 million. Maintaining a strong immune system – or restoring a damaged one – is more important than ever.
Three Key Facts about the Immune System
It takes 4 days to make antibodies
Our immune system remembers most of the microbes it has ever fought and defeated. This means that if a virus or bacteria enters the body for a second time, the immune system has a stored record that enables it to start fending it off immediately. When it meets a new type of germ, the body typically takes about 4 days to develop antibodies to it.
Never sweat out a fever
Fevers are made by your immune system as a battle mechanism, to cook invading germs to death. But fevers sometimes go so high they can kill people, too. It’s thought that certain bacteria can release their own cytokines, the type of messenger protein that triggers fevers.
This is why it is incredibly dangerous to wrap up when you have a fever and try to “sweat it out”. Instead you should remove some clothing, reach for the ice cubes or frozen peas, and try to cool down. If you ever have a fever that reaches 40 degrees, you need to immerse yourself in a bath of cold water and call an ambulance.
Immunity weakens with age
Our immune system becomes weaker as we age, as immune system tissues begin to shrink and our white blood cell count and activity starts to decline. Changes begin as soon as we’re born, though. Children have different immune systems from adults, as they rely on certain organs that become less important during their early development and change again before adulthood.
Boost Your Immunity Naturally: The Power of Foods and Herbs
Let’s explore some immune-boosting wonders that you can easily incorporate into your daily routine.
Probiotic Bio Cultures
Did you know that between 70% and 90% of your entire immune system is permanently at work in your intestine, keeping the billions of microbes in there under control? So if you think taking probiotic bio culture supplements is only for better digestion, think again.
Probiotics, often referred to as “good” bacteria, play a crucial role in supporting the immune system. These beneficial microorganisms reside in the gut and contribute to the overall balance of the intestinal microbiota. Incorporating live yoghurt and a good probiotic supplement into your daily diet is potentially the single most powerful step you can take in helping your immune system do its job.
Probiotics help regulate the immune response by promoting the production of antibodies and enhancing the activity of immune cells. They also play a role in maintaining the integrity of the gut barrier, preventing harmful pathogens from entering the bloodstream.
Echinacea the All-Round Immune Stimulant
Echinacea has long been celebrated for its immune-stimulating properties. It’s most popular to give the immune system a kick-start when fighting off short-term bugs like colds and flu. Rich in antioxidants, it supports the production of white blood cells, enhancing the body’s ability to fight off infections and viruses. Research is still identifying other ways it helps the immune system.
The effect of echinacea start wearing off after about 3 weeks of taking it, so keep a bottle of echinacea root extract handy for when you have an infection, but don’t overuse it. Taking it for too long can be bad for the liver, and it’s pointless to take it all winter as a preventive measure. A better alternative is to build up your immune defences with Vitamin D and Zinc in addition to probiotics.
Garlic the Antibacterial for Tummy Bugs
Garlic is more than just a delicious addition to your meals; it’s a potent immune booster. Packed with allicin, a compound with antiviral and antibacterial properties, garlic helps actively kill off many infections. It also stimulates the human immune system and supports a healthy immune response.
It’s a great choice for any type of tummy bug and it’s popular for people dealing with SIBO, bacterial dysbiosis and recurrent thrush infections. Some people with IBS also find it helpful.
If you choose the natural food route, you will need 3 cloves of garlic daily and you should eat them raw – they go well with olives. Many people find the dragon breath a bit heavy going after a while and choose odourless garlic gels instead.
Turmeric for Inflammation and Pain
Turmeric’s active compound, curcumin, is a powerful anti-inflammatory and antioxidant agent. It aids in supporting the immune system by neutralising free radicals and reducing inflammation. This makes it a popular choice for people with long-lasting infections that cause pain through persistent inflammation.
There are many compounds in turmeric and research is still deciphering what they all do, but it does seem that some of them called polyphenols can make Vitamin C more effective.
Some research even suggests Turmeric can actively fight a list of infections:
“Recently, curcumin’s antiviral and antibacterial activity was investigated, and it was shown to act against various important human pathogens like the influenza virus, hepatitis C virus, HIV and strains of Staphylococcus, Streptococcus, and Pseudomonas.”
Ginger for Soothing Cold Relief
Known for its anti-inflammatory and antioxidant properties, ginger can help reduce painful inflammation in the body. Its soothing effect on the respiratory system makes it particularly popular during cold and flu season as a natural way to soothe sore, blocked noses and dry coughs. It’s also one of the stars in Ayurvedic medicine for dealing with all kinds of tummy bugs. Bear in mind that ginger essentially soothes symptoms but doesn’t ramp up the work your immune system is doing.
Ginger is easy to incorporate into meals and even smoothing. Use fresh ginger root and grate it rather than relying on powdered root which is no longer fresh.
Ashwagandha the Stress Buster for long-term illness
Ashwagandha is an adaptogenic herb that helps the body adapt to stress. By regulating the body’s stress response, ashwagandha indirectly supports the immune system, preventing it from becoming compromised during periods of heightened stress. This means it’s a useful addition to your store cupboard when you’re facing any operation, including dental work, as well as stressful situations in life and of course, any type of infection. Look for a root extract of KSM-66 with a measured level of withanolides, which is a more effective supplement than simple ground root.
Cranberry for Bladder infections and UTIs
Long valued as a blessing to women with bladder infections or cystitis, cranberries or cranberry juice prevents their return because it’s rich in D-mannose. This sugar makes its way to the bladder, where it stops the bacteria that most often cause urinary tract infections (called e. coli) from clinging to the lining of the bladder and urethra. This means the bacteria are washed out each time you pee.
You get the most benefit from this magical sugar if you take it every day as a preventive measure, but it can be difficult to keep up your cranberry intake as both the juice and the dried fruit are sugary and high in calories.
A convenient alternative is found in cranberry extract capsules or capsules with pure D-mannose sugar. For best effect, partner them with probiotics picked for women’s health so you can support a healthy microbiome in the vagina which will keep harmful bacteria at bay.
Conclusion
Incorporating these foods and herbs into your diet can be a delicious way to fortify your immune defences. Whether you prefer adding them to your meals, whizzing up a healthy smoothie or enjoying them in convenient supplement form, these natural wonders can contribute to a healthier, more resilient you. Remember, a well-balanced diet, regular exercise, and sufficient sleep are all integral components of overall immune health.
