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American adults typically catch two to four colds a year, while children might contract six to eight. If you\u2019re battling a viral infection this (or more) frequently, keep reading to discover seven natural remedies for holistic immune support.\u00a0<\/span><\/p>\n But first, let\u2019s identify some factors that could be affecting your immune response in the first place.<\/span><\/p>\n There are a variety of reasons why people get sick, but here are some common culprits:<\/span><\/p>\n A major factor that can inhibit your immune defenses is chronic inflammation. When your immune system fights bacteria or viruses, it releases inflammatory substances as part of its defense strategy.\u00a0<\/span><\/p>\n This inflammation\u2013called acute\u2013is actually a good thing, short-term. It increases blood flow to the area, stimulates healing, and removes harmful substances.<\/span><\/p>\n But if your body is already dealing with metabolic stress\u2013from a less-than-balanced diet, excess weight, or chronic conditions like heart disease\u2013this ongoing inflammation can escalate to metaflammation and inflammaging.<\/span><\/p>\n Metaflammation is a type of chronic, low-grade inflammation incited by metabolic issues. It\u2019s often linked to obesity and insulin resistance. Inflammaging, on the other hand, is the persistent low-grade inflammation that naturally occurs as we age.\u00a0<\/span><\/p>\n These additional inflammatory responses can lead to a persistent high level of inflammation\u2013a leading risk factor in many serious health conditions.<\/span><\/p>\n Researchers have uncovered a link between malnutritious diets and inflammation, as well as oxidative stress\u2013both of which can weaken the immune system.\u00a0<\/span><\/p>\n Trading unhealthy fats and refined carbohydrates for foods high in anti-inflammatory and antioxidant nutrients (such as vitamin C, vitamin E, and polyphenols) helps reduce inflammation\u2013boosting your immune function.\u00a0<\/span><\/p>\n Exercise has anti-inflammatory effects, but it\u2019s important not to overdo it. Overtraining can actually increase inflammation in the body. It\u2019s more prevalent among athletes, but can affect anyone who takes part in long, intense workouts (two to four hours a day).\u00a0<\/span><\/p>\n Some signs of overtraining include:<\/span><\/p>\n While staying active is essential, do so in moderation. Aim for 30 minutes of moderate to vigorous exercise five days a week to start. Then you can gradually increase to 60 minutes as your fitness level improves.<\/span><\/p>\n An often overlooked but critical aspect of building your immune system is called immune modulation. It refers to the regulation of the immune system\u2019s different responses.\u00a0<\/span><\/p>\n There are two primary components involved in this balancing act:\u00a0<\/span><\/p>\n Also known as innate immunity, this part is responsible for combating:<\/span><\/p>\n It\u2019s important to boost your TH1 immunity quickly when you\u2019ve been exposed to pathogens like cold or flu viruses.<\/span><\/p>\n Called acquired immunity, this side is in charge of producing antibodies. It can also trigger allergic reactions to foods and environmental allergens such as pollen or dust mites.\u00a0<\/span><\/p>\n TH2 immunity tends to surge in people with:<\/span><\/p>\n TH2 immunity can also be exacerbated by chronic or physical stress, such as overtraining.\u00a0<\/span><\/p>\n If your immune responses are unbalanced, you may be more prone to serious immune conditions. But maintaining a healthy lifestyle by eating a nutrient-dense diet, exercising, and getting plenty of sleep can help. And natural immunity boosters will speed up the process.\u00a0<\/span><\/p>\n As part of a healthy lifestyle, these nutrients can help strengthen and balance your immune responses:<\/span><\/p>\n Vitamin C<\/span><\/a> is vital for healthy immune function. It supports the production of white blood cells, which are paramount for fighting infections.\u00a0<\/span><\/p>\n It also acts as a potent antioxidant, protecting cells from free radical damage.<\/span><\/p>\n Quercetin is a polyphenol found in fruits, vegetables, and tea. You can also buy it in supplement form. It\u2019s a powerful:<\/span><\/p>\n Quercetin combats chronic inflammation and even helps regulate the balance between TH1 and TH2 responses.<\/span><\/p>\n Zinc is an essential trace mineral that participates in many enzymatic reactions in the body. It plays a key role in healing damaged tissue and building the immune system.\u00a0<\/span><\/p>\n While you only need a tiny amount\u20138 mg daily for women and 11 mg for men\u2013temporarily increasing your intake can help shorten the duration of a cold without causing any serious side effects.\u00a0<\/span><\/p>\n Stick to the recommended daily intake after you\u2019ve recovered, though. Excessive amounts of zinc for long periods can interfere with the absorption of other micronutrients and even impair immune function.<\/span><\/p>\n Echinacea is a popular herb that gets its name from the Greek word, echinos\u2013meaning hedgehog, due to the spiny center disc of its flower. It\u2019s a staple in Native American medicine, dating back over 400 years as a remedy for infections and wounds, and as a general cure-all.<\/span><\/p>\n Echinacea works best when taken at the first sign of a cold or flu. Just make sure to use it judiciously\u2013only when actively fighting an illness. Daily use can overstimulate the immune system, potentially causing more harm than good.<\/span><\/p>\n This herb is loaded with several well-known medicinal compounds including:<\/span><\/p>\n If you suffer from hay fever or ragweed allergies, you may want to skip echinacea, as it\u2019s part of the daisy family.<\/span><\/p>\n Another popular, natural immune booster is garlic. Various cultures have relied on this powerful vegetable to combat infections for centuries, utilizing it by:<\/span><\/p>\n A 2001 study involving 146 participants found that consuming garlic from November to February significantly reduced the incidence of common cold infections\u2013with only 24 reports of colds in the garlic group, compared to 65 in the placebo group.<\/span><\/p>\n Experts consider garlic safe for most people. However, if you\u2019re taking blood-thinners, consult your healthcare provider before increasing your garlic consumption, as it can amplify the effects of these medications.<\/span><\/p>\n Vitamin D<\/span><\/a> is essential for a well-balanced and healthy immune system, as it helps modulate both innate and adaptive immune responses. Studies consistently show lower Vitamin D levels correlate with higher rates of autoimmune issues and acute infections\u2013regardless of the season.\u00a0<\/span><\/p>\n Your ideal dose of vitamin D is between 600 and 800 international units (IU) a day. Most people can get this amount through moderate sun exposure a few days a week.\u00a0<\/span><\/p>\n But during winter months or in areas with less sunlight, consider supplementation to build your immune system.<\/span><\/p>\n Some lesser-known nutrients that offer holistic immune support are plant sterols. Plant sterols or phytosterols are natural plant compounds with highly beneficial effects for immunity.\u00a0<\/span><\/p>\n They specifically target TH1 and TH2 lymphocytes (a type of white blood cell) to normalize their function, improving healthy immune cell activity.<\/span><\/p>\n You can find them in foods such as:<\/span><\/p>\n However, for a more potent dose, consider the supplement, <\/span>Moducare<\/span><\/a>. Moducare contains a specific blend of plant sterols and sterolins (proteins that regulate retention of plant sterols in the body) in a 100:1 ratio. Research has found this particular ratio best for balancing TH1 and TH2 immunity.\u00a0<\/span><\/p>\n This is especially impactful if you\u2019re suffering from:<\/span><\/p>\n A study involving marathon runners found Moducare to help maintain stable immune function and cortisol levels during races, resulting in fewer respiratory infections and reduced inflammation.\u00a0<\/span><\/p>\n Maintaining a strong and balanced immune system is critical for well-being and longevity\u2013and it involves more than just the occasional healthy choice. By prioritizing the right habits and nutrients, you can more effectively ward off illnesses and even improve your overall mood and vitality.\u00a0<\/span><\/p>\n Try these natural remedies as part of a healthy, active lifestyle, and you\u2019ll see the benefits not only today\u2013but well into the future.<\/span><\/p>\n \u00a0<\/p>\n References:<\/span><\/p>\n Inflammation\u2013Nature\u2019s Way to Efficiently Respond to All Types of Challenges: Implications for Understanding and Managing \u201cthe Epidemic\u201d of Chronic Diseases \u2013 PMC<\/span><\/a><\/p>\n In brief: How does the immune system work? \u2013 InformedHealth.org \u2013 NCBI Bookshelf<\/span><\/a><\/p>\n In brief: The innate and adaptive immune systems \u2013 InformedHealth.org \u2013 NCBI Bookshelf<\/span><\/a>.<\/span><\/p>\n Developmental Origins of Metaflammation; A Bridge to the Future Between the DOHaD Theory and Evolutionary Biology \u2013 PMC<\/span><\/a><\/p>\n Inflammageing: chronic inflammation in ageing, cardiovascular disease, and frailty \u2013 PMC<\/span><\/a><\/p>\n Strengthening the Immune System and Reducing Inflammation and Oxidative Stress through Diet and Nutrition: Considerations during the COVID-19 Crisis<\/span><\/a><\/p>\n The Influence of Nutritional Factors on Immunological Outcomes<\/span><\/a><\/p>\n The Role of Vitamin C in Human Immunity and Its Treatment Potential Against COVID-19: A Review Article \u2013 PMC<\/span><\/a><\/p>\n Quercetin, Inflammation and Immunity \u2013 PMC<\/span><\/a><\/p>\n Potential Implications of Quercetin in Autoimmune Diseases<\/span><\/a><\/p>\n Zinc as a Gatekeeper of Immune Function \u2013 PMC<\/span><\/a><\/p>\n Zinc \u2013 Health Professional Fact Sheet<\/span><\/a><\/p>\n Zinc for preventing and treating the common cold \u2013 PMC<\/span><\/a><\/p>\nWhy do I keep getting sick?<\/span><\/h2>\n
Inflammation<\/span><\/h3>\n
Unbalanced diet<\/span><\/h3>\n
Too little or too much physical activity<\/span><\/h3>\n
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Balancing the immune system<\/span><\/h2>\n
TH1 immunity<\/span><\/h3>\n
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TH2 immunity<\/span><\/h3>\n
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Best supplements for holistic immune support<\/span><\/h2>\n
1. Vitamin C<\/span><\/h3>\n
2. Quercetin<\/span><\/h3>\n
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3. Zinc<\/span><\/h3>\n
4. Echinacea<\/span><\/h3>\n
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5. Garlic<\/span><\/h3>\n
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6. Vitamin D<\/span><\/h3>\n
7. Plant sterols<\/span><\/h3>\n
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Time to build your immune system naturally<\/span><\/h2>\n