When the winter flu season sets in, try incorporating these plant-based supplements, tinctures and oils to boost your immune system. Far more potent than a glass of orange juice, this regimen will help your body build a shield of defense against harmful pathogens.
Optimize Digestion
The gut is central to the health of the body and closely linked to immune function. When the digestive tract has an appropriate balance of bacteria it is able to filter out and eliminate harmful toxins, acting as a barrier against disease.
In order to optimize gut health, ensure an adequate intake of probiotics. Add cultured yogurt, kefir, kombucha, sour kraut, or miso soup to your diet. Be sure to also take a supplement each morning. I recommend Dr. Ohira’s Probiotics® Original Formula or Garden of Life RAW Probiotics (which offers varieties for men and women).
Fighting an infection is energetically taxing on the body. Reach for well-cooked foods (e.g. soups and stews) to limit the energy required for digestion and absorption of nutrients. I recommend bone broth soups, which offer a rich vitamin and mineral profile to re-nourish the body.
Vitamins & Minerals
Vitamin C
The body is not able to make vitamin C, so it is essential to consume adequate amounts in the diet. It is a powerful antioxidant and supports cellular function of the body’s immune system. Deficiency results in decreased immunity and increased susceptibility to illness.
During the flu, you need a therapeutic dose in order to saturate body tissues with vitamin C and promote it’s anti-viral activity. Try buffered vitamin C powder (with magnesium and calcium), as this version will improve tolerance and help prevent abdominal discomfort. I recommend Designs for Health Buffered Vitamin C.
Vitamin D
This is the only vitamin that can be synthesized in the skin following sun exposure. Given that the northern hemisphere is in the dead of winter during flu season, sun exposure is not adequate to promote vitamin D synthesis. Supplemental intake of vitamin D is likely necessary to meet the body’s needs.
Research supports that a therapeutic does of vitamin D results in a significant decrease in influenza infection. Vitamin D plays an important role in the antimicrobial response, activating an anti-microbial peptide that punctures holes in the cell walls of viruses to prevent replication.
Vitamin D is fat soluble, therefore requiring a lipid base to optimize absorption. I recommend taking the active form (D3, or cholecalciferol) using Designs for Health Emulsi D3 Synergy.
Zinc
Zinc is mineral required for the development and function of neutrophils, natural killer cells and T-cells, which help kill viruses. Studies have shown zinc supplementation in lozenge or syrup form to be most effective in shortening the duration of your cold and flu symptoms. I prefer to use zinc lozenges, as they also help soothe a sore throat. Be sure to avoid lozenges that contain sorbitol, which inhibits the absorption of zinc. I recommend Zand Zinc Lozenges (try both echinacea and elderberry options), as they are most readily available in grocery stores.
*Note, zinc inhibits copper absorption and therefore can cause a copper deficiency if taken for extended periods of time. Be sure to stop zinc supplementation when cold and flu symptoms subside.
Tinctures
Astragalus
Astragalus is a plant originating in Traditional Chinese Medicine. It is the active ingredient in a medicine called huang qi, which is commonly used for cold and flu symptoms. Astragalus supports immune function by promoting replication of white blood cells, which fight infection in the body. Add a dropper of astragalus to water throughout flu season to help boost the body’s immunity. I recommend Mountain Rose Herbs Astragalus Extract.
Echinacea
Echinacea is a plant that has been used for centuries to fight infection. The echinacea root has active anti-viral properties, however the leaf does not. Select a tincture that contains the active properties from the root to reap its benefits. Add a dropper of echinacea to water to help the body fight infection. I recommend Mountain Rose Herbs Echinacea Ultra Extract.
Oil
Eucalyptus Oil
Eucalyptus has been used by Aboriginal tribes for its anti-inflammatory and antibacterial properties. Shake a few drops of oil in a hot shower or bath and enjoy the lovely, refreshing smell. Inhaling the steam will help thin mucus and ease respiratory congestion. Try Aura Cacia Eucalyptus Oil.
Tea
It is important to remain well hydrated and avoid caffeine (which acts as a diuretic) while fighting an infection. Reach for water, herbal teas and coconut water to meet your fluid needs, increasing intake when experiencing a fever.
Here is my favorite immune boosting tea:
Grated Ginger (~1-2” piece)
1/2 Lemon, juiced
1 tsp Local Honey