So as we head into the thick of cold and flu season with quite a few nasty viruses going around, I think now is as good as a time as ever to talk about how to boost the immune system naturally. I have been so blessed to work alongside Dr. Brown these past 3 years because I have been able to glean so much from his knowledge and expertise. This newfound wisdom coupled with my own experiences has helped me develop a regimen for wellness that appears to be working for my family as we just had our healthiest year yet {despite having 3 kids in 2 different schools for the first time as well as a new baby.} Some of these are simple while others may take a little bit of a learning curve, but regardless I feel compelled to share with you the most important tips I have learned on how to give the body the best chance to stay well. So here it goes…
1. Avoid refined sugar and processed foods in the diet as much as possible.
I think most would agree that minimizing sugar in the diet is “good for you,” but I’m not sure that everyone truly understands the impact that sugar has on immune system function. Eating sugar literally hinders the ability of white blood cells to do their job of fighting disease. A well known study delved into this topic and showed that 100 g of simple sugar had a rapid significant effect on neutrophils’ ability to engulf bacteria. This effect was greatest 1-2 hours after ingestion but was still significant even 5 hours post ingestion. Let’s think about this in terms of the typical American diet … 100 g can add up very quickly (even with foods that appear to be health foods), and when we eat sugar in high amounts, we are essentially slowing down (at best) or shutting off completely (at worst) our body’s innate healing and fighting abilities for several hours.
Sugar Content of Some Common Food Items:
1 cup of fresh orange juice ~ 22 g sugar
6 oz of organic yogurt ~ 20 g sugar
1 cup of organic granola ~ 21 g sugar
1 12 oz soda ~ 40 g sugar
20 oz Smoothie King Immune Builder ~ 77 g sugar!!
Last year I shared a quote on our Facebook page that said something to the effect of “every single thing you eat is either feeding disease or fighting it.” There is so much truth to this statement, and understanding that has totally changed my perspective on food. In this stage of life while my kiddos are so young, it has literally become a balancing act with my children’s diet EVERY. SINGLE. DAY. Unfortunately, I have learned that I can’t shelter them from sugar and processed foods completely {believe me, I wish I had the mental fortitude and discipline to do so}. However, I have also learned to become VERY proactive and aware of what healthy foods they are eating as well as how much sugar they are getting, and how often they are getting it. In general, because my children are healthy and eat many nutrient dense foods, it is not uncommon for me to allow them to eat certain {less than ideal} foods in small amounts as well. But knowing what I know about sugar and immune function, we also have a strict no sugar rule if there is sickness or even the threat of sickness in the house. The key is to educate yourself on how to use food as a tool to increase health and fight disease and then figure out what works best for your family. If I can implement this in my busy home with four strong-willed, sweet-toothed children, you can too!! {The Dr. Brown Diet and our corresponding meal planning service are great resources if you are not quite sure how to start making the changes toward an immune boosting diet.}
2. Implement healthy sleep habits.
Sleep is necessary for proper immune function. Without enough of it, we become more susceptible to getting sick as well as prolong sickness once it hits. Sleep can and should be used as a tool to boost the immune system. In my house, I don’t care how old the child is, if they are showing signs of fighting something, they will be getting a nap that day and going to bed early. Plain and simple. Not only do I use naps as a way to help the immune system, I also try to make sure my kids generally get the recommended amount of sleep for their age to avoid any negative effects from chronic sleep deprivation. Here is a helpful chart from National Lung, Heart, and Blood Institute’s article on “Why is Sleep Important” {which is a good read if you want to hop over there to check it out.}
| Age | Recommended Amount of Sleep |
|---|---|
| Newborns | 16–18 hours a day |
| Preschool-aged children | 11–12 hours a day |
| School-aged children | At least 10 hours a day |
| Teens | 9–10 hours a day |
| Adults (including the elderly) | 7–8 hours a day |
3. Hydrate, hydrate, hydrate.
The immune system, along with every other system in the body, would not function without water. Water is needed for removing toxins from the body as well as for carrying the necessary nutrients to all cells within the body. For general well being, I definitely encourage my family members to drink water throughout the day, but during times of illness, the importance of this behavior grows exponentially. You can read more about water’s role in overall health here.
When my family is sick with anything that puts them at risk for dehydration {i.e. fever, vomiting, diarrhea}, I not only encourage water drinking but I also have learned from Dr. Brown to give them Bioplasma. Bioplasma can be thought of as homeopathic Pedialyte {without all the sugar and artificial additives.} From what I understand, it works to rehydrate the cells by balancing the electrolytes within the cells. That is a good one to have on hand, especially since there has been some pretty nasty tummy bugs going around that can leave one dehydrated. Whole Foods carries it or you can purchase at the link above.
4. Supplement the diet with general immune boosting products
During times of illness or threat of illness, it is wise to give the body the building blocks it needs to have a healthy immune system. Ideally we would all have a perfect diet and have all the nutrients we need to fight off disease, but the reality is that most of us don’t. There are some key nutrients like vitamin C and calcium that are absolutely critical for proper immune function. And then beyond that there are several herbs that support the immune system’s ability to fight off illness as well such as Echinacea and Elderberry. Like with anything, not all supplements are created equal though, so it is wise to do your research when selecting which ones to take. We made this selection process a whole lot easier with the creation of NatureKits’ Immune Support System. Check out the link and you can see detailed information as to which ingredients we chose and why. I highly recommend to all my friends and anyone interested in being proactive with the health of their family to get {at least} one of these kits to keep on hand. This is not a product you want to wait on to be shipped to you… when you need it, you will need it right away and I can’t stress enough how important it is to have it available to start taking either preventatively when there is a high risk for illness or at first sign of sickness. For more information about the kit, check out our video blog here. You will start to realize that the key to using supplements and natural medicines to boost the immune system is to start them as early as possible in the disease process. That way the immune system is fully equipped to deal with the illness and can hopefully get on top of it before it gets to a place where it may need harsh pharmaceutical intervention.
5. Utilize single high potency homeopathic remedies for specific conditions.
Homeopathy is natural medicine that stimulates the body’s own immune response to a specific set of symptoms. It is both safe and effective with very little side effects making it an ideal solution for acute conditions such as cold and flu. The downside to homeopathy is that it can be very complicated. It works very differently than pharmaceutical medicine, and it can be challenging to retrain your brain to think homeopathically where the symptoms, not the diagnosis, lead you to the correct remedy. Our newest kit, the Acute Care Kit, includes Dr. Brown’s top 25 remedies for first aid and acute care. It is complete with a detailed instructional booklet written by Dr. Brown himself. Between the Immune Support System and the Acute Care Kit, your medicine cabinet will be well-equipped to deal with illness in this season.
If you looked through this list and were surprised not to see essential oils on it, I highly recommend you watch our video where we explain why we prefer homeopathy to essential oils.
I hope these tips prove useful for you. It’s amazing what a comprehensive approach to immune support can do. May this post inspire, equip, and empower you to holistically care for yourself and your loved ones to achieve a healthier, more abundant life!
Yours in Health,
