10 Key Ways to Bulletproof Your Immune System This Winter
Winter is here. The trees have shed their leaves and look bare and naked. The temperatures are dropping and the ground is freezing. People are hibernating indoors to enjoy the warmth and comfort of their homes. Snow removal crews are preparing for a new season. The country is preparing for a new season.
Winter is a season of celebration for many people. Families gather together to enjoy the holidays. Employees take off work and children are allowed off school. Stores are packed with thousands of shoppers making last-minute purchases.
However, winter is also a season of illness for many. Winter triggers a sharp increase in colds, the flu and other viral illnesses. Doctors’ offices start becoming crowded and pharmacies increase their profits. Many people use their sick days during the winter months and children take off school due to the common cold and flu.
There are many reasons for this rise in illness during the winter. One primary culprit is the increase in sugar consumption. People are consuming more candy, cookies, cakes and processed foods. People tend to indulge in comfort foods during the winter months, and sugar is the prime food of comfort and safety.
Another reason for the rise of sickness in the winter is a decrease in vitamin D levels. People are spending more time indoors and obtaining less sunlight. This results in lower vitamin D absorption and consequently more illness. Other reasons for winter illness are increased stress, isolation, and lack of movement and exercise. All of these factors increase the risk for the common cold and other illnesses.
Because of this increased risk of winter illness, people are seeking ways to boost their immunity and fend off colds. Many are turning to conventional strategies such as the flu shot, hand-washing and synthetic vitamins to protect themselves from illness.
This winter even more people are searching for immune boosting strategies because of the COVID-19 virus. People are more afraid of illness and more concerned about their health than in previous years. People are seeking the advice of health professionals and others to safeguard themselves and their families during this pandemic outbreak.
Unfortunately, the advice of the government and health professionals is mostly defensive. Wash your hands. Practice social distancing. Stay indoors. Quarantine if you are exposed to the virus. These are protective measures that offer little value in actually boosting the body’s ability to fight off viruses and pathogens.
It is almost impossible to avoid exposure to viruses and bacteria during the winter. We are all exposed to many viruses every year, even when practicing protective measures such as hand washing and social distancing. It’s an inevitable part of life.
So the best strategy to stay well is not to eliminate all exposure to pathogens, but rather to strengthen your immune system. Your body is already equipped with a massive army of cells designed to kill every invader that enters it. You simply need to provide your immune system with the resources it needs to perform its job well.
To effectively win the war against viruses and other pathogens, you need to bulletproof your immune system. You need natural strategies that will work in harmony with your body and give your immune system the victory.
Here are 10 key strategies to bolster your immune system this winter:
1. Supplement with vitamin D
Vitamin D is a powerful nutrient for immune health. Vitamin D strengthens the immune system in many important ways. First, vitamin D works as an immune modulator. It helps to regulate the activity of the immune system and ensure that all the immune cells are acting properly. Vitamin D also aids in the production of T-helper cells, T-killer cells and T-regulatory cells. These T cells are a vital part immune health.
Vitamin D deficiency is very common in today’s society. Very few people are getting adequate amounts of vitamin D. There are many reasons for this widespread deficiency. First, sunlight is the primary source of vitamin D, and most people do not get adequate sunlight. People are spending more time indoors, and less time in the sunlight. Also, people who live in northern regions with less sunlight will especially struggle to obtain adequate levels of vitamin D.
There are many factors required for the absorption of vitamin D. The body requires the proper amount of bile acids to absorb vitamin D. Also, vitamin D needs to be taken with fats to be properly absorbed. Furthermore, additional nutrients such as magnesium and B vitamins are also necessary to properly absorb vitamin D. Cholesterol is also necessary for properly utilize vitamin D from the sunlight. Those on cholesterol-lowering medications like statin drugs are at a higher risk for vitamin D deficiency.
Other factors that hinder vitamin D absorption are aging, dark skin and stress. Elderly and dark-skinned people absorb less vitamin D than younger, fair-skinned people. Also, stress blocks vitamin D receptors and interferes with its absorption.
Vitamin D can be found in food, but it not abundant in many foods. The best food sources of vitamin D are wild-caught salmon, sardines and other fatty fish. Eggs also contain some vitamin D. However, the amount of vitamin D found in these foods is not nearly enough to meet the body’s requirements.
All of these factors make it very difficult to obtain adequate amounts of vitamin D. Thus, it is best to supplement with vitamin D. However, before supplementing, I would recommend getting your vitamin D levels tested. This will give you a better idea of the correct dosage for supplementing. Your vitamin D levels should be between 50 and 70 ng/ml.
I would recommend supplementing with about 5000 IU of vitamin D to maintain healthy vitamin D levels. If you want to boost your vitamin D levels, you should take between 10000 and 20000 IU daily. And those with cancer or autoimmune diseases can take up to 50000 IU.
When supplementing with vitamin D, always be sure to take vitamin D3, because that is the active form of vitamin D. Do not take vitamin D2, because this will not be absorbed as well in your intestines. Also, it is best to take also take a little vitamin K2 with your vitamin D3. Vitamin K2 works with vitamin D3 and helps to transport calcium to the correct places in your body. Vitamin K2 helps transport calcium to the bones and away from the connective tissue and arteries.
2. Increase vitamin C levels
Vitamin C is another nutrient that is critical to the health of the immune system. Vitamin C increases the production of white blood cells, such as neutrophils, monocytes and lymphocytes. Vitamin C increases both the size and number of white blood cells in circulation. It also increases the number of natural killers (NK) cells, which are powerful weapons of the immune system.
Vitamin C is also a powerful antioxidant and helps protect the immune cells from oxidative stress. Vitamin C is a precursor to glutathione, which is the body’s master antioxidant and a powerful immune modulator. Vitamin C helps to increase glutathione levels by recycling the damaged and used glutathione in our bodies.
Vitamin C can be found in many foods, and primarily in fruits and vegetables. Vitamin C is highest in orange and yellow foods. The best food sources of vitamin C are bananas, mangos, plantains, kiwi, red bell peppers, sweet potatoes, oranges, lemons, strawberries and Brussel sprouts. Some leafy greens such as kale and spinach also have a considerable amount of vitamin C.
Though vitamin C is widely abundant in many foods, it is difficult to obtain a therapeutic amount through food alone. Thus, supplementing with vitamin C is your best option for really fortifying your immune system during the winter months.
There are several options for supplementing with vitamin C. The first kind of vitamin C supplement is ascorbic acid. This is the most common and widely used form of vitamin C. This is the form of vitamin C that is found on the selves of most health food and vitamin stores.
Ascorbic acid is synthetic vitamin C. It is only one part of the entire vitamin C complex. However, ascorbic acid is still powerful for the immune system. In fact, most of the studies on the benefits of vitamin C have been conducted using ascorbic acid.
Since ascorbic acid can be harsh on the stomach, it is best to take the buffered form. Buffered ascorbic acid is the combination of minerals such as calcium, magnesium and potassium with vitamin C. These minerals help neutralize the pH of ascorbic acid and make it easier on the stomach lining.
Another form of vitamin C is the liposomal form. This is basically vitamin C enclosed in a fatty capsule called a liposome. Liposomal vitamin C also usually involves ascorbic acid.
The main benefits of liposomal vitamin C is that it is easier for the body to absorb. The fatty liposome is easy for the cell membranes to absorb because these membranes are composed of fat.
When purchasing a liposomal vitamin C, be careful to avoid the supplements that contain corn or soy. Many liposomal vitamin C supplements are made with soy lethicin or another form of soy. And corn and soy contain GMOS, which you always want to avoid.
Food-based vitamin C supplements are also available. These are often derived from berries and other foods rich in vitamin C. However, as I mentioned before, food is not enough to provide a highly therapeutic benefit for the immune system. Furthermore, many of these food-based supplements contain too many ingredients. Flooding your system with a ton of different foods and compounds could overwhelm it and cause a negative reaction.
Many studies have shown that mega dosing with vitamin C (ascorbic acid) is powerful in treating viruses and respiratory illnesses. In fact mega dosing with vitamin C has even been shown to have some degree of effectiveness in preventing and treating COVID19. Many patients in emergency rooms throughout the country have shown marked improvement after being injected with high doses of vitamin C.
Mega dosing with vitamin C involves consuming large doses of vitamin C for maximum therapeutic effect. You can take large doses of vitamin C at the first sign of a cold, flu or other viral infection. You can also consume large doses of vitamin C as a preventative measure during the winter months.
You can supplement with doses of up to 5 to 10 grams of vitamin C to achieve a therapeutic effect. You do not need to worry about taking too much vitamin C. You can vitamin C to the point of bowel tolerance. This means that you can take vitamin C until it gives you diarrhea. You can take vitamin C until it causes loose stools. This is a sign that your body has all the vitamin C it needs.
When megadosing with vitamin C, it’s best to spread out the doses throughout the day. If you consume too much vitamin C at once it can upset your stomach. Thus, it’s best to supplement with doses of about 1000 grams several times throughout the day.
3. Lower sugar consumption
Sugar is one of the greatest enemies of health. Sugar wreaks havoc on the entire body, and especially the immune system.
Sugar weakens the immune system by blocking vitamin C receptors. Thus, sugar reduces both the production and size of white blood cells. Sugar weakens the white blood cells and makes them less effective in destroying pathogens. Sugar is especially effective in weakening macrophages, which are like the packmen of the immune system.
Sugar also damages the immune system by feeding the bad bacteria and yeast in the gut. Sugar directly feeds yeast and bacteria and causes them to overgrow in the intestines. This overgrowth of yeast and bad bacteria crowd out the beneficial bacteria and create an imbalance of organisms in the gut. This is called dysbiosis.
Overgrowths of bacteria and yeast in the gut place more stress on the immune system. These overgrowths wear away at the gut lining and reduce the secretory IgA, which is the body’s first line of defense against pathogens entering the body.
Processed sugar is by far the worst enemy of immune health. Processed sugar is a concentrated source of sugar. It has no nutrients or antioxidants to neutralize it’s effects. It is pure poison. Processed sugars include high fructose corn syrup, corn syrup, maltodextrin, brown sugar, cane sugar, dextrose and rice syrup.
However, all types of sugar weaken the immune system. Natural sweeteners such as honey, coconut palm sugar, molasses and maple syrup still contain sugar, and thus still weaken immunity. Even complex carbs such as sweet potatoes and squash can hinder our immunity, though to a much lesser degree. Natural sugars found in fruit will also weaken immunity. Thus, reducing your overall intake of carbohydrates will improve your immunity and protect you from illness
4. Get proper sleep
Sleep is immensely important for overall health, including immunity. Sleep is one of the most overlooked aspects of health today. Most people focus on diet, exercise and stress relief to improve their health. But without the proper amount of sleep, none of these health efforts will be very effective.
Sleep allows the body to regenerate and repair itself. Sleep triggers the release of the human growth hormone (HGH), which is responsible for healing and repairing damaged tissue. Sleep also stimulates autophagy, which is the body’s mechanism for regeneration and cleansing. Autophagy is the process where the cells actually ingest themselves. During autophagy, the cells recycle damaged proteins and other useless parts. Autophagy triggers the body to remove damaged and dead cells that are taking up space. Autophagy also helps the immune system locate and destroy viruses that are hiding within the cells.
When it comes to obtaining the benefits of sleep, remember that it’s the quality of sleep that matters more than the quantity. Our bodies need to experience delta and REM sleep. These are the deepest stages of sleep, and are responsible for most of the healing and regeneration that occurs during sleep.
There a few key factors involved in obtaining high-quality sleep. First, you need to maintain a consistent sleep schedule. You should aim to go to bed and wake up at about the same time every day. This sets your circadian rhythm and allows your body to experience deeper sleep. Also, you should get to bed early, because the body sleeps best before midnight. In fact, it’s been reported that each hour of sleep before midnight is equal to two or three hours of sleep after midnight. Thus, it’s best to get to bed by 10 pm for optimal sleep and regeneration.
Besides these key factors, there are plenty of other hacks for getting better sleep. Sleeping in a dark room is very important because darkness stimulates the release of melatonin. Also, keeping your room cool will help you sleep better. The ideal temperature for sleep is about 60 to 65 degrees. Furthermore, it’s helpful to avoid the use of screens and electronics before bed, because the blue light emitted from these devices interferes with sleep.
Other natural remedies for getting better sleep are taking supplements like magnesium and L-theanine. Adaptogenic herbs can help. Essential oils such as Roman chamomile and lavender can also be useful. Taking hot baths and showers can also can help.
We all have different methods of relaxing and preparing for sleep. Try to experiment with different sleep remedies and find the ones that work best for you. Try to find an evening routine that helps you prepare for and obtain the best sleep.
Remember that sleep is a powerful tool for the health of the immune system. Sleep is vital to maintaining a well-functioning army of immune cells.
Make good sleep a priority this winter. Hit the sack early. Avoid late night parties and TV marathons. Remember, you cannot be healthy with sufficient sleep!
5. Take cold showers
Another strategy for boosting your immune system this winter is to try cold therapy. Cold therapy includes cold baths, cold showers, swimming in ice water and other forms of cold treatments.
Cold therapy has been practiced for many centuries around the world. Many societies have used various forms of cold therapy to treat illnesses and achieve healing. The ancient Greeks and Spartans bathed in cold water to strengthen their bodies and boost immunity. Many other cultures, including Native Americans, have practiced cold therapy for both religious and medicinal purposes.
In the early 1800s, a German farmer named Vincenz Priessnitz developed cold therapy as a form of medicinal treatment. He began using cold water to treat various illnesses and maladies. When people began to see the effectiveness of cold therapy, they flocked to Priessnitz from all over the country. Many royal officials and nobles came to Priessnitz and found healing from his treatments.
Cold therapy is still being utilized by many today by many for its powerful health benefits. Athletes use cryotherapy and ice baths to relieve their pain and muscle soreness. Doctors use ice packs to freezing temperatures to treat some forms of cancer. And many people use cold therapy to reduce pain from arthritis and other common inflammatory conditions.
In this article, I want to focus on the benefits of cold showers. Cold showers are a simple and practical way to obtain the benefits of cold therapy. Cold showers have many powerful health benefits. Cold showers help with weight loss by increasing metabolism and fat burning. They also help fight depression. They help relieve pain and inflammation and heal broken bones. Cold showers improve circulation and blood flow to the heart and vital organs. They are also effective in boosting testosterone and treating infertility.
Cold showers have also been shown to boost the immune system. A study from England showed that regular use of cold showers boosted white blood cell counts in those who participated. Another study in 2016 revealed that those who took regular cold showers reduced the number of sick days reported at work. Shorts bursts of cold exposure have been shown to stimulate the immune system to release antioxidants and beneficial chemicals to counteract the stress.
There has not been a huge amount of scientific research conducted on the benefits of cold showers for the immune system. However, the research that has been performed shows promising results. There is good reason to believe that cold showers enhance the immune system and protect against viruses.
Cold showers can be powerful tool in your arsenal of immune-boosting weapons. However, it’s best to introduce cold showers into your routine gradually. Start by taking a hot shower and turn the water to freezing cold for the last 30 seconds. Then during the next shower turn the cold water on for 45 seconds. Keep increasing your exposure to cold water until you can tolerate a 3 or 4 minute cold shower.
Cold showers should be avoided by those with certain medical conditions, such as high blood pressure and hormonal imbalances. However, for those who generally healthy and strong, cold showers can be an excellent way to improve overall health and immunity.
So muster up some courage and jump into the cold water this winter!!
6. Get adequate fat and protein
You probably tend to think of vitamins and minerals as being the only essential components to a healthy immune system. You hear about the benefits of vitamins C and D for immunity. And you most likely know that minerals like zinc and selenium are powerful immune boosters.
Indeed, vitamins, minerals and antioxidants are very important for the health of the immune system. But so are fat and protein. You need healthy fats and clean protein to maintain a strong immune system.
Fats support the immune system by building strong and healthy cell membranes. Fats such as saturated fat, cholesterol and omega-3 fatty acids are the building blocks of cell membranes. And healthy cell membranes help protect the cells against viruses and other pathogens.
Healthy fats also have other properties and components that strengthen the immune system. Coconut oil contains a component called monolaurin, which breaks apart viral envelopes and allows the immune system to attack the virus. Extra virgin olive oil contains polyphenols, which help regulate and balance the immune system.
The best sources of healthy fats are foods like coconut oil, extra virgin olive oil, grass-fed butter, ghee, avocados, wild-caught salmon and other fatty fish such as sardines and mackerel.
Protein is also very important for the health of the immune system. Proteins are the building blocks of antibodies, such as IgG, IgA, IgM, IgD and IgE. The amino acids from protein are fused together to form all the antibodies of the immune system. Without adequate protein intake, your immune system cannot make the antibodies it needs to fight viruses, bacteria and other pathogens.
The best sources of protein are animals meats. Animals contain complete and well-balanced proteins, with all of the essential amino acids. The best sources of animal protein are grass-fed beef, fatty fish, eggs, chicken and liver.
You can obtain protein from plant foods too, but plant proteins are usually not complete nor well-balanced. However, there are still some plants that provide complete proteins. The best plant sources of protein are lentils, chickpeas, fermented soy like miso and natto, and algae such as chlorella and spirulina.
Good digestive health is also important to obtain sufficient amounts of fat and protein. The body needs proper amounts of bile acids to digest fats and stomach acid to digest proteins.
Many people have low levels of bile and stomach acid, which hinders their ability to obtain nutrients. This is often due to the use of medications and stress. If you have low stomach acid or bile, I would recommend supplementing with HCL, ox bile or digestive enzymes. You can also use apple cider vinegar to increase stomach acid levels.
Remember to eat plenty of healthy fats and protein this winter in addition to vegetables. This will ensure that your immune is well-balanced and fortified to defend against all invaders.
7. Support the lymphatic system
The lymphatic system plays an important role in overall health and well-being. It is also an important component of the immune system. Yet most people are unfamiliar with the lymphatic system and have no idea about the function it has in our bodies.
The lymphatic system is a network of vessels connected to the arteries and veins. The lymph vessels carry extracellular fluid and wastes away from the cells. They lymph vessels then transport these wastes and toxins to the lymph nodes, where T and B cells (lymphocytes) destroy the pathogens. The lymph vessels also transport bad bacteria, viruses and fungi to the lymph nodes for destruction. Thus, the lymphatic system plays an important role in immune function.
You may have noticed that when you have a cold, flu or other kind of illness that your lymph nodes enlarge and swell up. This is due to the fact that your lymphocytes are working extra hard to fight the viruses and bacteria. Cancer treatments can also place a larger burden on the lymphatic system because there are so many waste products being produced from the destruction of the cancer cells. Furthermore, the lymph nodes can swell if the lymphatic fluid becomes stagnant, similar to blood clotting or pooling in the veins.
So how do you support the lymphatic system? How do you enhance it’s effectiveness in the body?
There are several ways to strengthen the lymphatic system. The most effective way to support lymphatic flow throughout the body is through movement and exercise. The lymph vessels do not have a heart to pump the fluid through them, as do the arteries and veins. Instead, the lymph vessels depend on the movement of skeletal muscles to push fluid through them. Thus, a sedentary lifestyle can cause lymphatic stagnation and swelling.
Besides movement, there are a few other ways to stimulate the lymph fluid. Drinking water helps to increase and circulate the lymph throughout the body. Deep breathing is another effective lymphatic stimulator. Massages are also effective. Rubbing castor oil over your body will also move the lymph. And gentle jumping on a trampoline, known as rebounding, is another common way to increase lymphatic function.
In your efforts to support the immune system, remember not to neglect the lymphatic system. It is a powerful tool part of your immune system and will help protect you against all kinds of viruses and infections. Try some lymph boosting practices today. Get some exercise. Move. Hydrate well. Take a few deep breaths. Get a massage. These practices will help make your immune system more effective and resilient.
8. Manage stress levels
Stress is one of the biggest enemies of our health and wellness. In fact, I would regard stress as probably the number one cause of all disease. Stress is a killer, to put it very simply.
Stress destroys health at every level. Stress raises blood pressure and blood sugar. Stress shuts down digestion. Stress ages the skin and causes wrinkles and crevices. Stress breaks down muscle tissue. Stress feeds cancer cells. Stress causes hormonal imbalances. Stress causes constipation and diarrhea. Chronic stress negatively impacts practically every part of the body.
Though short-term, temporary stress is beneficial to the immune system, chronic stress weakens immunity. Chronic stress suppresses the production of white blood cells and natural killer cells. Chronic stress also increases systemic inflammation throughout the body, which weakens immune function.
Another way that stress impairs immune function is by depleting vitamins and minerals. Chronic stress can cause major nutrient deficiencies. Chronic stress depletes important nutrients necessary for immune function, such as vitamin C and zinc. Stress also blocks vitamin D receptors, and vitamin D is essential to healthy immune function, as I described above.
So now that you know the harmful effects of stress, what actions can you take to overcome stress in your life?
It’s impossible to avoid stress completely. Stress is an inevitable part of life. However, there are many ways to better manage stress and reduce its detrimental effects on the body and mind.
One powerful way to reduce stress levels is through exercise. Exercise stimulates the production of neurotransmitters and endorphins that cause feelings of pleasure and calmness. Exercise helps distract us from our worries and directs our focus to the present moment.
All kinds of exercise are helpful in relieving stress. However, aerobic exercises such as running, walking, hiking, swimming and biking are often the most effective. These exercises dramatically increase the heart rate and blood flow to the brain. This spike in blood flow is very powerful in boosting the moods and lowering anxiety.
There are many other effective ways to reduce stress also. Meditation and yoga are powerful ways to calm the mind and focus on the present moment. Music can also be calming and relaxing. Essential oils such as lavender and bergamot can also be useful. Getting a massage or using a sauna can also be very relaxing and stress relieving. Journaling, reading, cooking and gardening are all hobbies that be therapeutic and stress busting. Adaptogenic herbs such as ashwagandha and rodeola are also helpful in balancing stress hormones.
Finding ways to effectively manage stress is very important for immune function. Try to find the stress-relieving techniques and strategies that work best for you. Try to engage in regular hobbies and habits that will help you relieve stress and tension. Even just a few minutes of yoga or deep breathing can have a powerful effect on lowering stress levels.
Take a couple deep breaths right now. Watch the stress fade away from your body and life.
9. Use medicinal mushrooms
Medicinal mushrooms may not be very high on your list of immune-boosting strategies. In fact, you may not have ever heard of medicinal mushrooms or know anything about their benefits.
Though medicinal mushrooms are not very popular, they are truly stars in the world of health and nutrition. Medicinal mushrooms are packed with nutrients. They are teeming with compounds that boost immunity and overall health. These compounds include beta-d-glucans, polysaccharides, triterpenes and antioxidants.
Medicinal mushrooms offer a wide array of powerful health benefits. Some of the greatest benefits offered by medicinal mushrooms include fighting cancer, increasing energy, improving neurological health and boosting the immune system.
Some of the most powerful and well known medicinal mushrooms include: reishi, cordyceps, chaga, Lion’s mane, turkey tail, Shiitake and Maitake.
All of these mushrooms are very effective in boosting the immune system. However, reishi and turkey tail offer the greatest benefits for immunity. Reishi is packed with polysaccharides that support immune function and longevity. Turkey tail contains a high amount of beta-glucans, which increase natural killer cells and other parts of the immune system. In fact, turkey tail contains one of the largest amounts of beta-glucans among all medicinal mushrooms.
Medicinal mushrooms can be taken in many different forms. You can consume mushrooms in the form of supplements, powders, tea, soups or other tinctures. You can also just cook whole mushrooms.
Medicinal mushrooms are powerful health boosters. However, they can contain toxic compounds and cancer-causing ingredients. Thus, it is always best to purchase mushrooms that are certified organic and completely pure. Make sure your mushroom supplements and powders do not contain any additives, fillers, starches or grains. You want to consume pure, unadulterated mushrooms. Also, it is best to cook your mushrooms to destroy any toxic compounds they contain.
Go grab some mushrooms and give your immune system a boost this winter!
10. Supplement with probiotics
Gut health is extremely important for immune health. This is due to the fact that most of the immune system is located in within the gut lining. In fact, about 80 percent of the immune system is located in the gastrointestinal associated lymphatic tissue (GALT).
The gut needs to have a balanced level of bacteria to be healthy and function optimally. The gut needs a balance of about 80 percent good bacteria to 20 percent bad bacteria. The gut also needs a proper balance of fungi and viruses.
The gut is a delicate ecosystem. The microorganisms in the gut can easily become imbalanced by many different factors. Stress, sugar, antibiotics, birth control pills, food allergies and sensitivities, inflammation and toxins can all causes imbalances in the gut flora. These stressors can cause gut infections such as candida albicans, small intestinal bacterial overgrowth (SIBO), parasites and helicobacteria pylori (H. pylori).
When the gut becomes infected with overgrowths of bad bacteria and fungi, it wreaks havoc on the immune system. These overgrowths place a lot of stress on the immune system and eventually weaken it. The infections and overgrowths cause leaky gut syndrome, which is a condition where the gut lining becomes extra permeable and allows toxins and undigested food to seep through. This then stimulates the immune system to overreact and can even cause autoimmune diseases.
Because of the constant stress that attacks the gut flora, consuming probiotics is important to maintain a healthy gut microbiome. Consuming probiotics will help maintain proper levels of good bacteria in the gut. This will then support the immune system and keep it from becoming overburdened by toxins and infections.
Probiotics can be obtained from fermented foods, such as kimchi, sauerkraut, kefir and yogurt. However, some people may not be able to tolerate fermented foods. Thus, supplementing with probiotics can also be beneficial. In fact, I would recommend supplementing with a high quality probiotic in addition to eating fermented foods.
When choosing probiotic supplements, it’s important to buy high-quality ones. Don’t just pick any probiotic supplement off the shelves at your local grocery store. You must be very picky when purchasing probiotics.
I recommend using soil-based probiotics (SBOS), also known as spore-based probiotics. These soil based probiotics are stronger and heartier than regular lacto and bifido probiotics. These soil-based bacteria can survive the stomach acid because they are protected by a spore envelope. They also survive longer in the stomach and feed the other strains of bacteria.
You can also take lacto and bifido probiotics too. Just be sure to choose a probiotic supplement that will survive the stomach acid and actually reach the intestines. Choose a supplement that has a diversity of strains, and a modest amount of CFUS. Also, make sure the supplement is free of fillers, additives and other harmful ingredients. Additionally, it’s best to use probiotic supplements that DO NOT contain prebiotics. Prebiotics can agitate the gut and cause further problems.
You can also take another kind of probiotic supplement called saccromyces boulardii. This is a beneficial yeast that naturally lives in the gut. Saccromyces boulardii can help to fight candida and balance the level of fungi in the gut.
When taking a probiotic supplement, it is best to start out with small dosage taken a few times a week. If you seem to tolerate the dosage well, you can increase the dosage and frequency of use. A good rule to remember is: “start low and go slow.”
So those are my 10 ways to strengthen and enhance your immune system this winter. I hope you have found these strategies helpful and can incorporate them into your life. Let me know which of these strategies have worked well for you in the past and which ones you want to try in the future. Also, let me know if there are any other immune-boosting strategies that you use to protect against illness this winter.
Have a healthy and happy winter!
Originally published at http://ablifenh.com.
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