When I was little, I was often sick. Colds, tonsillitis, ear infections, etc. I had penicillin treatments several times a year. I was told I was born with a "weak immune system" and was an "ear child." "Nothing to be done about it, you just need to be careful for the rest of your life."
As an adult, I developed other problems. With my stomach. I experienced stress. More colds. Sinus infections that wouldn’t go away. Allergies. I didn’t like this, and decided to study nutrition and lifestyle medicine.
Do you know what I discovered? That no one is born with a strong or weak immune system. It’s something you develop. There is no "weak constitution," only weakening situations. And those can be changed! If you’re not happy with your level, you can simply raise it.
Nowadays, I am a long-term healthy person. Maybe a cold once a year instead of once a month. I haven’t had a sinus infection or needed antibiotics in over 15 years. I have a strong immune system and at my last visit to a naturopath, I was told I had a "strong constitution." How did I do it?
Of course, it wasn’t something that happened overnight. There is no miracle cure or miracle diet that fits everyone. Instead, I believe in a long-term transition to a life with good food and nutrition, clean water, functioning digestion, movement and exercise, stress reduction, care for myself and others, and meaningfulness in what I do. Everything matters, both physical and mental health.
This is the real answer I want to give when, as a nutrition advisor, I get the question: "Help, I’m sick, what should I do now?" Being sick is a symptom of a lifestyle that isn’t optimal for you. Taking a supplement or medicine that removes the symptoms doesn’t work in the long run. It won’t truly help you, deeply. A real transition takes 1-2 years to make. But if it means one-tenth as many sick days for the rest of your life, maybe it’s worth it?
Nutrition & The Immune System
When it comes to nutrition, there are some basic pillars we will look at here:
Nutrition for the immune system
Our immune system needs fundamental nutrients to function well. The top nutrients are vitamin D, vitamin C, and zinc. These can be good to supplement if you want to build a strong system.
Balance in the gut flora
Good bacteria that keep unwanted bacteria away. That’s why they are sometimes called "the body’s first defense." Do you need to boost your stomach with healthy bacteria?
Herbs that "train" the immune system
Medicinal mushrooms like Chaga, Reishi, and Cordyceps help inform the body’s T-cells (i.e., the cells that kill unwanted bacteria and viruses) on how to proceed. This is something that takes time and can be done long-term. In other cultures, these herbs are used throughout life to keep the body strong and resilient. Take a closer look at our healthy mushrooms.
Herbs that give T-cells ammunition
To eliminate unwanted guests, the body also needs "ammunition" in the form of substances that are toxic to viruses and bacteria but not to the body’s own cells (or the gut flora). This naturally exists in a certain group of herbs. Some of our favorites are garlic, olive leaf extract, oregano oil, pau d’arco.
Avoid disruptive substances
You are obviously not stronger than your weakest link. If you habitually consume substances that disrupt the immune system, it cannot function properly. This may seem obvious, but it bears repeating: Avoid or minimize white sugar, dairy products (especially with mucus formation and cough), white bread and pasta (gluten), cereals, French fries, chips, as well as artificial additives and flavorings.
Eat plenty of:
Vegetables, sprouts, fruit, berries, seaweed, seeds, gluten-free alternatives like quinoa and buckwheat, i.e., natural and nutritious food without additives. Vegetables are always best and don’t burden the system but allow the body to handle viruses or bacteria. There are many opinions about diets and health, but one thing 99% agree on is that vegetables are good.
I hope this can be helpful and inspiring. Don’t hesitate to get in touch if you have questions about what might suit you!
