By Kaley Burns EBS COLUMNIST
Whether we are in the midst of a pandemic or not, supporting your immune system is an important part of long-term health and wellness. The immune system is composed of cells, organs and messengers that work to protect us against infection and foreign substances. This includes white blood cells, the lymphatic system and antibodies. Our lifestyle choices every day influence the performance of our immune system.
Finding ways to manage stress that don’t involve alcohol or recreational substances is vital to immune function. While it may be tempting to pour a drink while winding down or watching the news, this can actually increase inflammation and overwork your immune system. Instead, finding ways to reduce mental and physical stress such as taking a walk or bike ride, or enjoying some herbal tea, can help balance and support the immune system.
Saltwater gargles are excellent for loosening mucus and helping fend off bacterial infections. Two tablespoons of honey in hot water can also help to soothe and decrease throat inflammation and pain, and also has antioxidant properties and antimicrobial effects. Chamomile and peppermint teas are helpful for soothing irritated throats and help soothe the digestive tract, where much of the immune system lives.
Air purification systems are beneficial in reducing exposures in our home environments. These can be especially important during high pollen or fire seasons. With respiratory congestion due to exposures or viruses, using a humidifier, vaporizer, steam inhalers or spending time in steamy baths or showers can help alleviate irritation on the system. Vaporizers and inhalers can also be used with decongestants or essential oils such as eucalyptus, menthol, peppermint or frankincense. Nasal xylitol sprays are very helpful , as is nasal irrigation using a neti pot or nasal irrigation bottle, to eliminate any irritation to inflamed mucous membranes.
The types of food we eat and the challenges to maintain a healthy diet have changed significantly over the past few decades. In particular, we now know that added sugar is much more harmful to our health than previously thought. It’s little surprise many of the least healthy products make it into our homes when you consider that there are more than 30 types of added sugar and there are no restrictions around the amount of sugar or salt that can be added to foods.
Furthermore, probiotics contain good bacteria that not only support the health of the gut but also influence immune system functioning and regulation. Studies have shown that probiotic use can decrease the number of respiratory infections, particularly in children. Food items such as kefir, sauerkraut, plain yogurt and kimchi are beneficial for supporting gut bacterial balance as well.
Garlic contains a variety of compounds that can influence immunity. Some studies have shown that both fresh garlic as well as aged garlic extract and some garlic supplements may reduce viral upper respiratory infection severity as well as function in the prevention of infection with viruses that can cause colds.
Finally, the immune system thrives when we satisfy our sleep requirements. If you’re having trouble sleeping at night, is light from your phone to blame? Browsing social media or watching TV right before bed can affect your sleep schedule by interfering with melatonin production. A new study also correlated nighttime light exposure with type 2 diabetes. Try putting the phone on silent or turn it off an hour before you intend to go to sleep.
Your immune system works to support you on a daily basis. You can improve your own health when you practice a daily holistic way of life and work with your wellness team.
Dr. Kaley Burns is a licensed Naturopathic Physician providing a wide range of services for her clients, including: Naturopathic Medicine, IV Nutrient Therapy, Regenerative Injections, Rejuvenation Therapies, Vitamin Shots, and Nutrition Counseling. She embraces a natural approach to health and aims to similarly inspire and guide others on their health journey.
