Protocols to Support Immune Function
Josh Allen • October 26, 2023
Getting a cold or a flu is like getting stuck in a traffic jam that can last up to a week. Being sick slows your momentum and holds you back from doing the things you want and need to do.
Are you proactive when it comes to strengthening your immune system?
Or is it something you don’t think about until you get sick?
Either way, here are some protocols to help you combat colds and flu this season so you can feel great and get back to what matters most in life.
Nutrition Considerations
A dietary focus on specific micronutrients, essential to optimal immune system function is a great place to start.
Here are the top 5 micronutrients to think about eating more of:
- Zinc – seafood, pumpkin seeds, sea vegetables, beans, lentils, and legumes
- Vitamin D – salmon, fatty fish, egg yolks, cheese (if tolerable), mushrooms
- Vitamin C – oranges, papayas, strawberries, kiwi, organic leafy green vegetables (spinach, bok choy, kale), broccoli, bell peppers
- Vitamin A - liver, cod liver oil, mackerel, salmon; beta-carotene: sweet potato, winter squash, kale, collards, carrots
- Selenium - Brazil nuts, fish, poultry, and whole grains.
Other Nutrition Tips
- Eat fresh garlic. Crush garlic and wait up to 60 seconds to allow allicin.
- Maintain adequate hydration each day.
- Reduce dietary sugar and alcohol intake.
- Ensure enough dietary fiber from a wide variety of plant sources.
- Optimize omega-3 fatty acid intake.
- Increase protein.
Supplement Considerations
In addition to getting vitamins from your diet, supplementation is an essential additional step to optimize your health. When choosing supplements ensure it is a high quality clinical brand like Designs For Health. The key vitamins and micronutrients for a strong immune system include:
- Zinc is an essential mineral that our body counts on us receiving through food. It plays a vital role in supporting the immune system, helping the body fight off infections and illnesses.
- Vitamin C possesses strong immune-supportive properties. It is a powerful antioxidant that supports the immune system by promoting the production and function of white blood cells and antibodies.
- Take at 1000mg per day when healthy and increase dosage when sick. If taking a lot of vitamin C, make sure it is spread out during the day to optimize absorption.
- Vitamin D also possesses strong immune-supportive properties - regulating the immune system and reducing the risk of infections.
- Take 1000 - 5000iu per day during days of little sun. The amount depends on the person. Some people need more, some people need less.
- The more healthy gut bacteria you have the less viral action. Probiotics support the immune system by promoting a balanced and diverse gut microbiome, which in turn enhances the gut's barrier function and helps regulate immune responses, ultimately strengthening the body's defense against infections and diseases.
- Curcumin, a compound found in turmeric, supports the immune system due to its anti-inflammatory and antioxidant properties, which can help reduce inflammation and oxidative stress in the body, thereby bolstering the immune response against pathogens and illnesses.
- NAC supports the immune system by acting as a precursor to glutathione, a powerful antioxidant that helps protect immune cells from damage and supports their function in defending the body against infections and illnesses. Additionally, NAC may help loosen mucus in the respiratory tract, making it easier to clear and potentially aiding the immune response to respiratory infections.
Here is a direct link where you can access all of the above supplements from Designs For Health.
Other Lifestyle Considerations
- Get 7-8 hours of sleep per night. Recent studies have suggested that a circadian clock drives your immune function. Sleep restriction can disrupt your immune circadian rhythm by interacting with your immune cells.
- Be mindful of stressors in your life and how resilient you are to them. Too much stress or the lack of resilience will weaken your immune system.
- Keep exercising but don’t over train. Exercising at moderate intensity increases anti-inflammatory molecules and antibodies that support the immune system.
Vitamin Drip
- Various naturopathic and medical clinics offer vitamin drips as a way to load up on specific vitamins. Glutathione drips have been very popular way to get the body’s most powerful antioxidant. Check out
Abaton Integrative Medicine in Oakville for their vitamin drips.
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It's that time of year again where Halloween candy is everywhere - especially if you have children who are in the trick or treating age. We all know that candy is unhealthy and we are aware of sugar's detrimental effects on our health, from weight gain to cavities... But do you know the risks in eating Halloween candy that go beyond weight gain and cavities? While sugar is certainly a concern, other ingredients in many popular candies can chip away at your health and well-being. The Deceptive Allure of Halloween Treats While eating Halloween candy can be a nostalgic pleasure, the ingredients list tells a different story. I personally love Halloween but about 7 years ago I went clean and gave up Halloween candy for good because I learned it is much more than a sugar problem… Beyond sugar, are ingredients like hydrogenated oils, high-fructose corn syrup, artificial colors, titanium dioxide and common allergens like wheat, corn, dairy, and soy. These ingredients can wreak havoc on our bodies, leading to a host of negative health effects that most consumers overlook. Beware: 5 Ingredients in Halloween Candy With Negative Health Effects 1. Hydrogenated Oils: Hidden Fats Hydrogenated oils transform liquid oils into solid fats and enhance texture and shelf life. These trans fats are notorious for raising bad cholesterol levels, increasing the risk of heart disease and causing inflammation in the body. Look out for the word ‘Hydrogenated’ in candies like Skittles or Starburst 2. High-Fructose Corn Syrup (HFCS): A Sweet Sabotage HFCS is another frequent offender. It’s a cheap, sweet alternative to sugar that can lead to rapid spikes in blood sugar levels and cravings. Overconsumption of HFCS has been linked to obesity, insulin resistance and fatty liver disease. Many people consume HFCS without even realizing it. Candies like Oh Henry and other chocolate bars have HFCS. 3. Artificial Colors: A Rainbow of Risks The colors that make Halloween candy so visually appealing are often the result of artificial colorings like Red 40, Yellow 5 (Tartrazine), Yellow 6 (Sunset Yellow) and Blue 1. Studies have shown links between these artificial colors and hyperactivity in children, as well as allergic reactions as well. Here are some of your Halloween favorites with these colors: Skittles , Maynards , Sour Patch Kids , Jolly Rancher , Twizzlers , Starburst and M&M’s 4. Titanium Dioxide: The White Truth Titanium dioxide is used in many candies to enhance their whiteness and opacity. It is a detergent that damages your gut and decreases your gut microbiome. Any candy that has a white center, like Skittles is known to use this ingredient. 5. Allergens: Hidden Dangers for Sensitive Individuals Finally, we can’t forget the processed allergens like wheat, corn, dairy and soy in many candies like Mars or Snickers . Those who are highly allergic know to stay away from foods with these ingredients but what about the low grade allergic response that most people ignore? Hives, scratchy through, congestions, asthma, sneezing, itchy eyes and mild GI discomfort are all effects of these allergens. The Scary Reality Halloween is a fun time but we’ve really thrown in the towel when it comes to our health based on the things we are accepting as ok. We've created a society where we buy the cheapest, lowest quality candies to give to our children (and ourselves). Most, if not all of the mainstream candy companies produce products that are high in chemicals to preserve shelf life, to entice our eyeballs and to stimulate our brain to want more the moment it hits our palette. We've also bought into the idea that it's ok because it is just once a year... but the reality is that this food is everywhere all the time. If it was just one day on Oct 31 then sure - that could be ok, but most children are coming home with more than 10lbs of candy that they consume over the next 30 days. It’s no wonder why so many of us suffer with health issues including our children. Modern children are being diagnosed with more health problems than previous generations. Things like childhood depression/anxiety, food allergies, ADHD, autism, eczema and obesity are just some of the things we are seeing more of. Stay Vigilant and Read Labels Can we blame our poor health all on Halloween candy? Certainly not - it's more than just candy in October however the amount of candy with the above ingredients being consumed during Halloween and through the year is definitely a contributor. So when it comes to candy, watch out for the sugar but it’s time to wake up to the other ingredients that are damaging us. The best thing to do is read the labels and be aware of what you choose to consume. And hopefully in time we choose to buy 'treats' that are not filled with chemicals. Next year, choose to buy healthier options versus the mainstream candy we grew up with. Healthier Alternatives Here are some options to consider instead of the mainstream low quality garbage that we've been accustomed too: Chocolate Bars Unreal Coconut Bars : This company is on point with way healthier ingredients than the mainstream. They carry an assortment of candies beyond just the coconut bar (which is one of my faves). Granola Bars Made Good : You've probably seen this brand around in stores - specializing in gluten free healthier granola bars. Cookies Simple Mills : Making cookies and baked goods gluten free and with sweeteners that have a lower glycemic index than regular sugar (less of a blood sugar spike) Candies Smart Sweets : Candies without artificial colors and high sugar Lollipops & Jelly Beans YumEarth : W ithout artificial colors Water Enhancer (Vitamin C) Emergen-C : Something different from usual candy - Vitamin C drink crystals that are a much healthier option to candy and kids love em. There are more brands out there but you have to be on your toes when buying. Pay attention to brands, scrutinize the ingredient list and pay the extra money. Every dollar you spend is a vote - the more we vote for the better products for our health, the lower the cost will end up being in the future.
