It has been said that the best offense is a good defense... And nothing could be more true when it comes to minimizing your risk of illness.
No matter where you live, cold and flu viruses will surface throughout the year at various points. That said, November-March is peak cold and flu season just about everywhere. The shifting temperatures, fewer hours of daylight, more time spent inside, and aftermath of holiday celebrations & travel can wreak havoc on your routines and your immune system.
Yet, rather than approaching immune support as something you "work on" when you're in crisis mode (or worse, feeling desperately dependent on meds that mask symptoms), think of immune health as something that requires daily investment.
Because the best defense against illness is to build resilience all year long.
Unfortunately, you cannot completely eliminate exposure to viruses, toxins and other noxious invaders, but you can create daily routines that optimize your ability to fight them off and rid them from your system.
Here are some of my favorite ways to support the immune system, so you can fend off and forget about those Winter (Spring, Summer or Fall) bugs.
Eat the Rainbow
The concept of "color" is my golden rule of grocery shopping. Specifically, nutrients in food come in the form of color, so when you focus on making your meals as colorful as possible, you're ensuring that you get plenty of nutrient density and diversity. Of course, we're talking about naturally colorful real, whole foods. Unfortunately, artificially colored foods do not come with the same health benefits, and may even contribute to health problems.
Start small! You don’t have to eat every color every day. Strive to get a variety of colors into your diet each week. Check out my “Eat the Rainbow” guide for more info and inspiration.
2. Support Your Gut
Most people think of the digestive system as being its own entity, completely separate from other functions in the body. Yet, nothing could be further from the truth. In fact, the gastrointestinal (G.I.) tract is intricately connected to every system in the human body - especially immune function.
The G.I. tract is largely responsible for regulating the immune response by “communicating” with immune cells. Specifically, cells in the gut send signals to immune cells when they detects foreign invaders. It also produces anti-inflammatory molecules that help support balanced immunity.
Furthermore, the gut is involved in vitamin and hormone synthesis, which are crucial for optimizing immune function, amongst other things in the body.
Here are my top tips for maintaining a healthy gut:
Take a daily probiotic to ensure that your gut has a consistent source of beneficial microflora.
Stay hydrated
Take digestive enzymes before meals
Eat foods rich in fiber
Avoid overuse of antacids, antibiotics and antibacterial products
Up your intake of gut-loving nutrients. I am fond of two in particular: 1) Glutamine - An amino acid with numerous benefits, including supporting enterocytes to restore the intestinal lining. 2) Collagen - While collagen is renowned for its ability to support hair, skin and nail growth, it's also high in protein, great for joint health and helps repair gut damage.
Stimulating lymphatic circulation regularly not only enhances immune function, but it feels invigorating and it's really pretty easy to do.
3. Give Some Love to Your Lymphatic System
One crucial key to unlocking the immune system's full potential lies in the often-overlooked lymphatic system. This intricate network of vessels, organs, and tissues plays a vital role in removing toxins, activating immune cells, and promoting overall well-being.
Lymphatic vessels collect and transport fluid throughout the body, while lymph nodes filter out pathogens and toxins. The spleen and other organs help remove waste and support immune function. Stimulating lymphatic circulation regularly not only enhances immune function, but it feels invigorating and it's really relatively easy to do. Some of my favorite ways to stimulate lymphatic drainage are:
Dry brushing
Using a jade roller or gua sha tool on your face and neck
Inversions (headstand, handstand, hanging upside down etc.)
Exercising first thing in the morning (and moving throughout the day)
Lymphatic massage
4. Manage Stress
Chronic stress is the silent sabotager of health and well-being. In addition to disrupting sleep and emotional wellness, chronic stress physically damages immune function and overall resilience.
Under chronic stress, your body is constantly in "fight or flight" mode. This activates the steady release of hormones such as adrenaline and cortisol, which contribute to low-grade chronic inflammation, impaired gut health, hyperglycemia (elevated blood sugar) and insulin resistance.
In fact, chronic stress can actually change the number and activity of white blood cells, reduce the body's ability to produce antibodies, and increase the risk of infections like the common cold, as well as autoimmune diseases.
5. Get Quality Sleep
There is no other ‘biohack’ as powerful for improving overall health and wellness as consistent quality sleep. Circadian rhythms (connected to the 24 hour cycle) regulate many aspects of the immune system. These rhythms affect how immune cells mature, move around, and function. Circadian rhythms also facilitate tissue recovery and clearance of toxic cells from the blood.
That said, getting quality sleep doesn't always come easy in our modern go-go-go world, and as mentioned, may be greatly affected by stress. Set yourself up for success by creating a nighttime routine that promotes relaxation. Avoid food, screens, and vigorous physical (or emotionally stimulating) activities at least 2 hours prior to bedtime. Additionally, keep the lights dim and temperature cool to help optimize sleep quality.
Level Up with Herbs & Spices
Not only do herbs and spices add extra flavor to your meals, they're also a super simple way to support your immune system. Whether dried or fresh, herbs and spices are incredibly nutrient-dense, and their potential healing properties can be leveraged in a variety of ways. For example, turmeric root's active ingredient, curcumin (responsible for the powder’s bright yellow hue) has anti-inflammatory, antioxidant, and cancer-fighting benefits. Some of my other favorite immune-boosting herbs and spices include black pepper, basil, cardamom, cayenne, cilantro, oregano, rosemary, thyme, mint, cinnamon, and ginger.
Supplement Strategically
While it might be ideal to get all nutritional needs met from food, it's extremely difficult to accomplish... Even if you don't suffer from food sensitivities or other gut issues (but especially if you do). That's when strategic supplementation is key.
For optimal immune support, Omega-3s, Vitamin D, Vitamin C, B Vitamins, Zinc and Magnesium are especially helpful. Just be sure to take them with food to avoid G.I. upset. Better yet, get them straight into your bloodstream with an IV drip!
xo, Emily
Looking to support your health during flu season and beyond? Visit Jensen Wellness to learn more about my 1:1 health coaching and other services.
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