My Favorite Immune Boosters
It’s becoming increasingly apparent that fostering robust immune systems is going to be crucial for us moving forward. Unfortunately, magnified fear and anxiety, worsened pre-existing health issues, and the effects of a stagnant lifestyle have left many weaker than before the pandemic.
Exposure to toxic cleaners in a confined indoor environment with toxic news playing 24/7 in the background while eating toxic comfort food to cope with the stress certainly hasn’t helped our immune systems. For optimal health, our bodies need fresh air, physical movement, healthful whole foods, and a balanced nervous system.
You can find tips for bringing peace and calm to your life during these unsettling times in my previous posts: Headaches and Headlines, 8 Mind and Body Tools to Bring Calm in the Face of Fear, How to Recognize Hidden Fears Amid a Pandemic, and Family Confinement Tips.
Now I want to offer you several of my go-to immune-boosting foods and supplements to set you on the path to wellness in the months and years to come.
olive leaf extract
This is my favorite pathogen-busting supplement. Olive leaf extract is packed with power! It contains polyphenols that have antiviral, antibacterial, anti-inflammatory, and antioxidant properties.
A recent study found that it effective in decreasing the duration of upper respiratory infections in high school athletes.
This byproduct of the olive plant (we all know about the health benefits of olive oil!) has been touted to reduce inflammation, lower blood pressure, and possibly help prevent cancer, heart disease, and diabetes. Check out this post from Well + Good and contact me about getting a bottle for yourself.
reishi mushrooms
Several years ago I worked with a practitioner who guided me through a personalized healing regimen that included high-dose maitake mushroom supplements. At the time, it assisted my cells by providing building blocks for metabolic activity. It also offered synergistic support for other mushrooms that I began taking as the protocol progressed.
While I like to rotate between different medicinal varieties including cordyceps, lion’s mane, turkey tail, and chaga, reishi is my typical go-to healing fungus. This mushroom not only strongly stimulates the immune system, it is also known to strengthen the lungs.
Cooking with mushrooms like shitake and king oyster (these are great sliced thin and slowly baked into chips!) can be a fun adventure. I also like to enjoy warm elixers and, for ease, take daily supplements. Contact me for more information on some of my favorite supplement brands.
plant-based vitamin c
We’ve all heard about the immune benefits of vitamin C, and it’s unfortunate that those benefits aren’t being touted more in the mainstream right now. Our bodies know best how to assimilate the actual food source. That’s why I like Lumé Organic’s whole plant, full-spectrum vitamin c. Their Vitamin C Radiance has the two highest sources of naturally occurring vitamin c on the planet—Camu Camu Root and Acerola Cherry. Dehydrated and turned into a powder, keeping each plant in its whole form, this powder allows your body to truly recognize and fully absorb every essential immune-boosting and age-defying element. Another food-based Vitamin C I like can be found here.
viral protocol
These were a few of the supplements that hung out on our kitchen counter when our family got the virus this summer:
Zinc: Known for immune support. We lost our sense of smell temporarily, which can also happen with any severe influenza as your body uses up its zinc stores. It’s typically a symptom of being zinc deficient, which I have been in the past (and apparently still was). I bought the one pictured above for my son who doesn’t like to swallow pills, but I generally prefer food-based supplements like this one.
Olive Leaf Extract: described above
Vitamin D3: Significant research shows a correlation between vitamin D levels and recovery rates from the virus. Unfortunately, this connection hasn’t been given enough media attention! I no longer take the supplement pictured above and instead choose to take D3, like this one, alone. This is a controversial topic. However, after experiencing a humerus fracture this summer (that normally happens to the elderly) I decided to take pharmacist, Suzy Cohen’s advice and forgo the combo. I get plenty vitamin K in my diet and don’t need to risk the additional strain on my kidneys either.
N-Acetyl-Cysteine (NAC): This powerful antioxidant supports detoxification and stimulates glutathione production. Its efficacy in treating the virus has been supported by at least five studies. The FDA has recently cracked down on NAC. 🤔 As of the writing of this post, it was still available here.
Quercetin: In addition to its ability to fight against free radicals, potentially promote heart and blood vessel health, and help with seasonal allergies, quercetin has the capability to interfere with SARS-CoV-2 replication.
kitchari
If I really want to give my digestion the TLC it deserves—like when much of the body’s resources are being summoned to heal from an infection—I like to go on a "kitchari fast.” The nice thing about this Ayurvedic form of "cleansing" is that it's nourishing enough to keep you going all day, while allowing your body to devote more of its resources to healing the body. Digestion requires a lot of energy, so this respite from the daily digestion grind does the body good.
The split and de-skinned mungs (called moong dal) are easy to digest for even weak digesters. I made this kitchari with quinoa in the photo but the video below includes my usual white Basmati rice. Add veggie or bone broth in lieu of water and, with all those wonderful Indian spices, you have yourself one satisfying and gut-nurturing meal!
bone broth
Another gut-healing and immune-boosting staple in our house is bone broth. Anything that helps heal and seal the gut, helps the body function better as a whole. With upwards of 80% of our immune system residing in our digestive tracts, it’s crucial that we keep these organs strong. Check out my post on Easy Homemade Broth for more benefits and a simple recipe.
We store our broth in mason jars for use in soups, nutrient-dense rice, and kitchari!
water
Living, natural, unaltered spring water biophysically has the characteristics that most resonate with our bodies. The electromagnetic frequencies and vibration patterns of living water are our best healing ally. Unfortunately, most spring water is filled with pollutants. Fiji water is sourced from a protected artesian aquifer found deep underground that it is believed to be largely free from contaminants. Its high natural silica content is nature’s detoxifier. This water is an excellent choice when traveling, but unfortunately comes with a cost to our planet (as all bottled waters do) because of its use of plastic.
Reverse osmosis water is a great option for daily home use, however the filtering process removes the “living” properties of the water. We’re exploring the possibility of adding a truespring water system in our home in the near future.
“When water is in its purest form, and at its highest quality, it is a living substance endowed with the physical and energetic qualities inherently necessary to nourish a living organism on all levels.” - Nevin Eckert (no relation 😄)
As a general rule, I aim to consume half my body weight in ounces of water every day. Increased energy, better digestion, less snacking, brighter skin, and an overall sense of wellbeing are just a few of the many benefits I notice when drinking ample water.
greens
If you’ve made it this far then you probably don’t need the reminder to eat your greens, but here it is. Check out this article for more details on 4 key nutrients in leafy greens
Fiber
Phytonutrients
Chlorophyll
Fruits and veggies, raw or roasted, in salads or soups, in juices or smoothies… however you eat your produce be sure to boost your daily dose with all the organic, local colorful whole plant foods you can find. Your body will thank you!
cacao
Chocolate, what?!? Not chocolate, but ceremonial-grade, minimally processed, ethically-sourced raw cacao.
It would be remiss of my not to share the benefits of this plant medicine. It has been one of the most healing foods to come into my life over the past year. Not only is ceremonial grade cacao exceptionally healthy for your physical body with more antioxidants than any other known food source—over 300 nutrients, including magnesium, potassium, phosphorus, copper, iron, calcium, B vitamins, iron, omega-6, vitamin C, chromium, sulfur and zinc—adding this drink to my daily routine has had monumental effects on my emotional and spiritual bodies. Learn more.
Interested in creating a healthy self-care routine for yourself with a group a supportive, loving women by your side? Check out my program: Ritual: Self-Care & Cacao
Disclaimer
This information is intended only as a general reference for further exploration, and is not a replacement for professional health advice. This content does not provide dosage information or personalized recommendations. Accordingly, this information should be used only under the direct supervision of a qualified health practitioner such as an integrative or naturopathic physician.
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