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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