The holidays are here, we fell back an hour already and the climate is quickly changing. Some days it’s warm, but then out of the blue it gets really cold and your body has to quickly adjust to the changes so it can do its best to protect you. You might already start feeling those pesky cold symptoms that leave you feeling sluggish and congested, you may not be looking forward to getting out of bed and going to work.
Although the climate changing is one reason that makes our bodies go haywire, the truth is that that isn’t the entire picture. As you spend more time indoors with friends and loved ones, you’re closer to many people leaving you exposed to potential airborne illnesses. This is especially true for those who hit the gym regularly, you may find yourself stuck in a sick person’s sweat storm.
So what should we be focusing on to help our immune systems be as strong as possible?
Let’s take a dive into the things we should be looking for so we can aid our immune system and fight off any current or future sicknesses you may experience.
Vitamins and Minerals
Although a quality multivitamin should already be a part of your daily supplement regimen, vitamins and minerals are especially critical in the fall and winter season. They help fulfill the missing pieces that you may not be getting from your diet. Below are a few vitamins and minerals you may want to be especially vigilante for:
Vitamin A
This vitamin has shown great ability to help resist infections. Although this vitamin continues to be researched in order to have a better understanding of how it aids the immune system, it has shown positive effects as an immunosuppressive agent. Because vitamin A is not synthesized in the body and is only acquired through a healthy diet, consuming a healthy dose of vitamin A through a natural remedy will ensure you can fight off any cold-related infections.
Vitamin B complex
A complete vitamin B complex will optimize your body’s immune system to fight off any infections and illnesses you may be exposed to. There are a total of eight B vitamins, with B6 and B12 being two of the most critical.
Vitamin C
This vitamin has always been the go-to when it is time to start boosting your immune system and fight off existing colds. Many people even megadose! Which can be detrimental to health. Fortunately, it is water soluble and the body will expel whatever it does not use. What people do not know, however, is that it does not actually work when used by itself. Taking large amounts of vitamin C will not help your immune system much, but it does play a key role when combined with other ingredients, ultimately helping your body’s immune system.
Vitamin C plays a role in your body’s inflammatory process, thus aiding vitamin A in fighting off any inflammation due to infection. Vitamin C also provides many cells within the immune system to do their jobs, such as phagocytes and T-cells – this leads to helping reduce the duration of an illness.
Vitamin D3 (cholecalciferol)
You’ve heard of the winter blues of course. Well Vitamin D may be able to get you out of that slump. Per the National Center for Biotechnology Information, vitamin D deficiency has been shown to play a role in depression and possibly other mental disorders. This vitamin has also been used to treat depression and other disorders!
Vitamin D is synthesized by the skin when exposed to the sun, but many people who don’t have much time in the sun may end up not getting enough vitamin D, thus leaving their immune system in the dark. This is especially true in the fall and winter since it gets darker much faster.
Vitamin D helps with calcium absorption and fortifies bones (decreasing the risk of broken bones when slipping on black ice!). This vitamin has been found in cells of bone marrow and within the immune system, thus highlighting how powerful it is in supporting your immune system.
- Note, there are two different types of this vitamin, ergocalciferol, and cholecalciferol
- Ergo- is the D2 version that provides different uses in your body (still good to have, though)
- Chole- is the D3 (bio-available) version that your body is able to absorb quickly and use. This is also the same version synthesized by your body when sunlight touches your skin
Iron
Your body needs to carry all the oxygen you’re inhaling and shuttle it into cells. Because your body can absorb heme iron better than non-heme iron, you’ll need to make sure you consume enough food rich in iron, like red meat.
- Vegetarians, you can get your iron from beans, kale, and broccoli
Selenium
This mineral has been shown to aid your body in decreasing your body’s over-active response to certain forms of infections, which is highly effective in the fall and winter season.
Zinc
This mineral greatly increasing your immune response to illnesses and helps decrease the duration of an illness. Zinc has also been shown to aid in controlling inflammation.
Aside from providing your body with enough vitamins and minerals to fortify your immune system, herbs also play a pivotal role. A few herbs to look out for are:
Garlic
Used for thousands of years, garlic has been shown to prevent and treat colds and the flu. One way it helps is by boosting your immune system so you have decreased chances of getting sick. But if you’re already sick or experiencing cold/flu symptoms, garlic helps decrease the length of time and severity and increase recovery
Echinacea
Shown to decrease the severity of a cold, also works as a natural antibiotic to help kill off germs and bacteria. Echinacea has also shown to decrease the duration of a cold while increasing immune system support.
- Please note, Echinacea shouldn’t be used for longer than 14 days in a row. A small break should be considered in between if possible in order to prevent any possible side effects from continual use
Goldenseal Root
Used in conjunction with Echinacea, Goldenseal aids in boosting white blood cells, which may lead to increased effectiveness against infections. May boost antigen-specific antibodies that boost the immune system while reducing the body’s natural inflammatory response. Goldenseal may also help in treating and preventing respiratory tract infections.
Elderberry
Elderberry has been used to treat the flu, as well as H1N1 (swine flu) and as a possible treatment for HIV/AIDs due to its immune system boosting potential. Elderberry helps increase the body’s inflammation response and also may protect against viruses and has been shown to decrease the duration and severity of illnesses.
Olive Leaf Extract
Upwards of 5x stronger than Vitamin C, this extract packs more antioxidant power to help protect your body from free radicals while boosting your immune system. Olive leaf extract has been used around the world to help treat colds and cases of flu through two methods:
- The stimulation of phagocytosis (a cell’s process to eat and destroy invading organisms, especially the immune system’s cells)
- The interference with bacteria’s and viruses abilities to replicate, thus preventing further spreading infection
So what natural remedies are out there that provide the aforementioned ingredients and will help you boost your immune system? What if you’re already sick? Well, below you’ll find a list of products that I have used in the past with fantastic success. I have always been against using synthetic products, like Dayquil and Nyquil because of their detrimental effects on the body.
Click on the name to purchase it on Amazon and see the fantastic reviews. Number 1 is my ultimate go-to and most talked-about product:
- Source Naturals Wellness Formula (Comes in TABLETS and CAPSULES)
- This remedy is the most complete and powerful of all out there. It has a solid ingredients list consisting of herbs and antioxidants, with a balanced spectrum of vitamins and minerals.
- Depending on what you’re trying to do (boost your immune system or fight off an already existing cold) the dose may vary. Please be sure to check the label before consuming. Don’t let the number of tablets/capsules spook you though, this product is a powerhouse and will help you and your family greatly
- I have always turned to this product and it has saved me time and time again. I swear by it and have even recommended it to family and friends with great success
- Sambucol Original Formula
- This is like the Robitussin of natural remedies
- Tastes great, and provides a solid dose of Elderberry extract
- Black Elderberry syrup
- Provides an even bigger, effective dose of Elderberry, with the inclusion of Vitamin C to help boost immunity
- Oscillococcinum (Holistic approach, where “like treats like”)
- Developed by French physician Joseph Roy circa 1917 during military duty where he examined the blood of victims affected by the Spanish flu, Roy discovered this product at which point he believed worked against cancer, syphilis, TB. However, this wasn’t entirely the case but managed to discover one positive: this product helps against cold/flu-like infections and helps decrease the duration and severity of a cold
- What is in it? “Anas barbariae hepatis et cordis extractum 200CK HPUS” (Don’t let the name turn you away!) There is a reason why it is highly reviewed and constantly turned to 🙂
While you can choose to pick one or two supplements from this list and use them to help boost your immune system, and/or fight off anything you may currently be going through, it is always important to remember that a healthy diet consisting of vegetables, fruits, and whole foods is vital when going into the fall and winter days. Unfortunately, nothing will beat a healthy diet, thus decreasing the amount of processed food is paramount.
Getting a good sweat in at the gym is also beneficial. By keeping your cardiovascular system strong and healthy to boost protection against respiratory infections or illnesses, and maintaining strong heart circulation, your immune system will ensure it is primed, prepped, and ready for the festivities to come.
Happy holidays to you and yours!
liveestronger.com 
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