This post will share some natural immune system remedies to help you fight illness during a pandemic or any stressful time. I hope you find a few takeaways you can immediately implement.

1. Get Enough Sleep

Sleep is one of the most important natural immune system remedies. Here are some of the ways a good night’s rest positively impacts your immune system.

What are all the ways sleep impacts your immune system?

• Cytokine Production – During sleep your immune system releases proteins called cytokines. As a matter of fact, certain cytokines are needed with infection, inflammation or stress. So, when your sleep deprived, you may limit the volume of cytokines released which in turn affects your body’s ability to fight off illness.
• Sleep and Weight – Poor sleep is linked to weight gain and obesity. In turn, obesity is linked to impairing the immune system. because with obesity comes inflammation which can negatively impact the body’s ability to respond to illness.
• Glucose Metabolism and Diabetes Type 2 Risk – Lack of sleep also causes your body to become less efficient in glucose metabolism resulting in a consistently higher blood sugar level. After time, the a consistenty high blood sugar level most ofen leads to the insulin resistant state of Diabetes Type 2.

Moreover, the bottom line is good sleep is critical for your physical and mental health – it’s the reset button we all need.

2. Eat Whole Foods

Although they can be appealing during stressful times, comfort foods are exactly what your body doesn’t need during a pandemic.  In fact, processed foods that are high in sugar and starch are immune-suppressant which means they aren’t helpful in fighting COVID-19.  So, choose whole plant foods rich in antioxidants and fiber.

• Antioxidants– antioxidants in whole foods help decrease inflammation by stabilizing free radicals that build up and cause inflammation.

• Fiber – the fiber in vegetables feed the healthy bacteria in your gut known as your microbiome. A healthy gut microbiome can improve your immunity and keep harmful toxins and pathogens from getting into the body via the digestive tract.

Stress over long periods of time can affect the immune system. Natural immune system remedies like exercise, yoga, meditation and prayer are all ways to decrease cortisol and manage stress. Try a new morning habit that includes some or all of the following.

• Get up before early and spend some “alone” time meditating, praying, exercising and setting the tone for your day.
• Drink 2 liters of fresh lemon water before you eat anything – (fresh lemon zest, lemon juice and dash of cayenne)
• Exercise
• Take a walk in nature, get some fresh air and take in your surroundings.
• Keep a gratitude journal

6. Supplements

Start with getting good sleep, clean eating, hydration and managing stress, then add supplements. Once you see how your body is responding to the rest of the immunity boosting habits, you’ll be able to observe where you’re lacking the most. If you’re not sure, ask the person closest to you in your home. There are no specific studies that show supplements can assist with COVID-19, however we know they can help the body’s immune response.

     Vitamin D

Vitamin D is best known for bone health but also has a huge role in helping the immune system function optimally. Vitamin D enhances your white blood cells ability to fight pathogens or illness and decreases inflammation. Some studies have shown supplementing with Vitamin D may protect against respiratory infections, influenza and allergy induced asthma.

Vitamin D comes in two forms – from food and from the sun and animal products. There aren’t many natural food sources for Vitamin D unlike other vitamins which have multiple sources.

A couple of the better natural sources are:

• Salmon, Tuna, Trout
• Cod Liver Oil
• Eggs
• Mushrooms – when they have been exposed to UV light

     Vitamin C

Vitamin C supports the barriers that keep germs and pathogens from entering the body, helps kill bacteria that make it inside the body and support the white blood cells so they can function well. In addition, supplementing with Vitamin C has been shown to decrease the length and severity of the common cold. 

Here are a couple of the best natural sources of Vitamin C:

• Chili Peppers –  One green chili pepper contains 109 mg of vitamin C – 121% of the DV.  One red chili pepper delivers 65 mg, or 72% of the DV.
• Guava – One guava contains 126 mg of Vitamin C or 140% of the DV.
• Sweet Yellow Peppers – The vitamin C content of peppers grow as they age and sweeten. A half-cup of yellow peppers provides 137 mg of vitamin C, or 152% of the DV.
• Kale – One cup of chopped raw kale provides 80 mg of vitamin C, or 89% of the DV.
• Kiwi – One medium kiwi packs 71 mg of vitamin C, or 79% of the DV.
• Broccoli – One-half cup of cooked broccoli provides 51 mg of vitamin C, or 57% of the DV.
• Brussel Sprouts – One-half cup of cooked brussel sprouts provides 49 mg, or 54% of the DV.
• Lemons – One whole raw lemon, including its peel, provides 83 mg of vitamin C, or 92% of the DV. A good reason to zest the lemon and add the zest to your water along with the juice.
• Strawberries – One cup of strawberry halves provides 89 mg of vitamin C, or 99% of the DV.
• Oranges – One medium-sized orange provides 70 mg of vitamin C, which is 78% of the DV.

     Zinc

Zinc is essential for immune system function and immune cell development. Numerous studies point to zinc as effective in protecting against respiratory infections and the common cold. Are you noticing the common theme? All of these supplements thus far have proven effects on respiratory illness which is the primary threat of COVID-19.

The best foods for zinc are:

• Meat – By far the best source – 100-gram (3.5-oz) serving of raw ground beef contains 4.8 mg of zinc, 44% of DV.
• Shellfish – 6 medium oysters have about 32 mg, or 291% of the DV. Alaskan crab contains 7.6 mg per 100 grams or 69% of the DV.
• Nuts – Cashews may be the best choice with 1-ounce serving contains 15% of the DV.
• Seeds – Hemp seeds contain 31% of the DV for men and 43% of the DV for women. Other seeds containing significant amounts of zinc include squash, pumpkin and sesame seeds.
• Eggs – 5% of the DV.
• Dark Chocolate – A 100-gram (3.5-ounce) bar of 70–85% dark chocolate contains 3.3 mg of zinc, or 30% of the DV. Hmmm, I think I’ll have two chocolate bars instead of eggs and shellfish. Ha!

     Elderberry

Elderberry has long been used to fight infections and enhance immune function. An overlooked supplement, elderberry has demonstrated effects as an antibacterial and antiviral agent against bacterial pathogens that are responsible for upper respiratory tract infections and strains of influenza.

How do you take elderberry and how much? It’s sold in liquid or capsule form- here’s a great article from Dr. Axe on elderberry supplements and dosage.

I hope you find something here to build your immune system naturally so you can arm yourself against COVID-19. Not to mention, stay safe, positive and find ways to be healthy physically and mentally. And, find time for laughter, the best medicine of all!

Take care,