How to Build Better Immunity Naturally this Flu Season - Advice from our Integrated Pharmacist

Flu Season is upon us in Australia! In a previous blog, we discussed everything you need to know about the flu vaccine, which can be very helpful in avoiding the flu. However, whether you choose to get the vaccine or not, it’s worth prioritising boosting your immunity naturally. There is a lot we can do ourselves to give our bodies the best fighting chance at both avoiding and coping with viral infections.

At Flynns Beach and Lord Street Pharmacy, our integrated pharmacist emphasises holistic approaches to health, combining traditional medicine with evidence-based natural therapies. This post delves into the body's immune response to viruses and offers expert tips on natural ways to enhance your immunity.

Firstly, let’s understand colds, the flu and viral infections.

Colds, the flu and many respiratory illnesses such as COVID-19 are viral infections. A virus is a microscopic infectious agent that replicates only inside the living cells of an organism. Respiratory viruses are typically spread through airborne droplets, when an infected person sneezes or coughs.

Different illnesses are caused by different viruses (rhinoviruses for colds; influenza viruses for flu) that share similar symptoms but differ in severity. Both disrupt the upper respiratory system, but the flu can also affect the lower respiratory tract, leading to more severe health issues. Understanding these viruses is crucial in formulating effective prevention strategies.

How our Immune System Reacts to Viruses

The immune system is your body’s defence mechanism against invaders like bacteria, viruses, and other pathogens.

It operates on two main levels: the innate immune response and the adaptive immune response. Properly supporting both arms of the immune system is essential for optimal defence against infections.

The Importance of Cellular Health in Immunity

Mitochondria, often described as the powerhouses of the cell, are crucial for converting nutrients into energy, which powers cellular activities. They provide the essential energy needed for immune cells to function effectively.

Thus, having healthy mitochondria means our immune cells can move to the site of infection swiftly and get to work fighting.

How do we support mitochondrial function?

One of the key nutrients essential for mitochondrial health is Coenzyme Q10 (CoQ10). This nutrient is involved in energy production and is crucial for maintaining cellular stamina. It also serves as an antioxidant, protecting cells from damage by harmful molecules that can be generated during energy production or due to viral infections.

Foods rich in CoQ10 are meat, oily fish, peanuts, sesame seeds, and leafy vegetables. CoQ10 is also available in supplement form as either ubiquinone or ubiquinol, which is the active antioxidant form of the enzyme and may be absorbed more effectively by the body.

Essential Nutrients for Immune Support

Micronutrients play a vital role in supporting your immune system, including both adaptive and innate immunity. Particularly important are Zinc, Vitamin C and Vitamin D. Deficiencies in these nutrients have been clinically shown to severely suppress immune responses[1]. Without them, it’s easier for us to get sick and harder for us to get better.

Zinc: Zinc acts as an immune system activator and has been shown to reduce the duration of cold symptoms. It influences multiple aspects of the immune system, from barrier function to gene regulation within lymphocytes. A deficiency of zinc has also been linked to recurrent infections [3]

Vitamin C: A potent antioxidant that contributes to immune defence by supporting various cellular functions as well as the growth and repair of tissues throughout the body. Numerous studies show that Vitamin C supplementation can reduce the duration and severity of common cold symptoms in adults [2].

Vitamin D: Supports the immune system through the regulation of innate and adaptive immune responses. Vitamin D deficiency has been linked with increased susceptibility to infection. Evidence supports Vitamin D supplementation's effectiveness in reducing the risk of respiratory tract infections, particularly influenza and pneumonia [3].

Our immune system is our first line of defence when it comes to getting sick. Our immune cells require an adequate supply of energy, nutrients and micronutrients in order to do their job properly.

How do I get enough of these micronutrients to support my immune system?

A balanced diet is a key component in creating really strong base levels of these nutrients.

Zinc is abundant in meat, shellfish, legumes, seeds, and nuts.

Vitamin C is found in citrus fruits, strawberries, bell peppers, and broccoli, known for its role in immune defense and tissue repair.

Vitamin D is primarily obtained through sun exposure, with few dietary sources like fatty fish and fortified foods offering significant amounts.

Astragalus Membranaceus has been traditionally used for centuries in China to support healthy immune function. It’s very effective for boosting immunity in people who have had chronic, long term infections.

Andrographis Paniculata has a long history of use for viral and bacterial infections. Andrographis is effective in treating cold symptoms, including sneezing, runny nose, nasal congestion, sore throat, cough, hoarseness, chill, headache and fever. An important finding is that andrographis, at a dose of 6g daily, works just as well as paracetamol for the treatment of fever and sore throat in upper respiratory tract infections.

Medicinal Mushrooms extracts (e.g. shiitake, reishi, coriolus, AHCCTM) have a powerful effect on the immune system by enhancing the activity of protective white blood cells. These mushroom extracts can be used to treat acute infections. They can also be taken daily as a remedy for chronic immune weakness to maintain good health.

Supplementation becomes crucial in circumstances where dietary intake is insufficient or when an increased demand exists due to health conditions or environmental factors. For example, during the winter months, reduced sunlight can lead to lower Vitamin D levels, increasing susceptibility to infections.

In such cases, high-quality supplements recommended by healthcare professionals ensure the body maintains optimal levels of these critical nutrients. Professional advice is vital to avoid nutrient excesses and interactions, ensuring safe and effective supplementation tailored to individual health needs.

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The Power of Rest in Immune Function

Adequate rest is paramount for a well-functioning immune system. Sleep allows the body to repair itself, regenerate immune cells, and optimise immune responses.

Studies have shown that lack of sleep can lead to a decrease in the production of cytokines, protective substances produced by immune cells that help fight infections by promoting inflammation. Furthermore, prolonged sleep deprivation is associated with increased susceptibility to viral infections.

Ensuring regular, restorative sleep each night is a non-negotiable pillar of strong immune defence.

Exercise: Enhancing Immunity through Physical Activity

Regular exercise contributes significantly to overall health and immune system efficiency. Moderate, consistent physical activity can help boost the immune system by promoting good circulation, which allows immune cells and other infection-fighting molecules to move through the body more effectively.

Activities like brisk walking, cycling, swimming, and yoga can be particularly beneficial for maintaining immune health, especially when practised regularly.

Enhancing your immunity naturally involves a comprehensive approach that includes proper nutrition, targeted supplementation, rest, and regular exercise.

At Flynns Beach and Lord Street Pharmacy, our integrated pharmacists are ready to guide you through personalised supplement strategies to boost your immunity.

Drop into the pharmacy for expert advice, or consider booking an appointment with us to discuss how you can strengthen your immune defences and maintain your health throughout the year.

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Written by Pharmacist Melinda Dalton View Bio

References

[1] https://metagenicsinstitute.com.au/tech-data/high-bioavailability-zinc-vitaminc

[2] https://www.mdpi.com/2072-6643/10/10/1531

[3] https://mitohacker.pl/wp-content/uploads/2020/03/Vitamins-C-D-and-Zinc-Synergistic-Roles-in-Immune-Function.pdf

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