5 Ways To Boost Your Immunity During Flu Season

It's only January and the flu season hasn't even reached its peak yet, but thousands of children and adults have become infected and very sick across the country. Even for young, healthy people this year's strain of the flu is no joke. With nearly 70% of your immune system located in your gut, there are some steps you can start taking today to help your body build its best defense against influenza and other viruses.

Elderberry Has Natural Antiviral Properties

Don't wanna miss those weekend plans, then give elderberry a shot! Elderberry extract has been used for years to treat respiratory illnesses such as the cold and flu. One study suggests that elderberry even shortens the duration of influenza by 3 days, which means that even if you get sick on Wednesday you can still keep your social calendar in tact! According to the University of Maryland Medical Center, "some evidence suggests that chemicals in elder flower and its berries may help reduce swelling in mucous membranes, including the sinuses, and help relieve nasal congestion. Elder also has anti-inflammatory, antiviral, anti-influenza, and anticancer properties." Elderberry extract is typically taken in the form of a syrup or lozenge and can be found at most health food stores and pharmacies. As a preventative, most people take elderberry once or twice a day during the cold and flu season. If you come down with the flu you can take more of the supplement to help aid your immune system in the fight. Always check the labels for proper dosing. There are many brands that are labeled as safe for both children and adults, but you can always consult with your doctor on medical decisions if you are unsure.

Vitamin D is the Gold Standard of Vitamins

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When cold and flu season hits, most people grab for the vitamin C! But, the truth is that vitamin D proves to be just as crucial of a supplement for your immune health. The problem is most of us are lacking vitamin D once fall hits, and we hibernate under hoodies for the next five months. The main reason many people are deficient in vitamin D is because we don't get enough direct sunlight in the winter (unless you live in a place like Hawaii). Vitamin D deficiency is associated with autoimmune disorders and susceptibility to infections and viruses, as vitamin D can actually modulate the innate and adaptive immune response in your body. Additionally, not many foods are rich in vitamin D, so most people do not get enough from their normal diet. If you live in a place where you still see the sun this time of year, then soak it up!! For the rest of us, a quality Vitamin D3 supplement with 2000 IU's is a good place to start.

Probiotics Fuel Immune System Cells to Fight Back

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Probiotics are the good bacteria in your digestive system that help to reinforce the barrier function of the intestinal lining, lowering the chance of bacteria in the intestines entering into the blood stream, which is often referred to as leaky gut syndrome. This barrier function helps to decrease infections, viruses and immune related reactions. With 70% of your immune system located in the gut, getting the good bacteria where it needs to go to do its job is crucial. Picking a probiotic can be daunting task as there are hundreds of options to choose from. But, to narrow it down, a good probiotic contains at least 1 billion CFU's and refrigeration can help to preserve the supplement. Most local health food stores and pharmacies carry them, but many online retailers carry them these days as well.

Sugar is a Health Hazard to the Immune System

Contrary to popular belief, a spoonful of sugar does not help the medicine go down. Eating or drinking too much sugar can curb the immune system cells that attack bacteria. It’s estimated that a blood sugar level of 120 reduces your immune system by up to 75%. When a bacteria or virus enters your system, your body searches for Vitamin C, but isn't always able to find it. Sugar is broken down into glucose, and glucose is actually very similar in its chemical structure to Vitamin C. This means that when your body tries to use up the Vitamin C as part of the immune response, it can grab the glucose instead of the vitamin and the process is not effective. Instead of being able to kill off the bacteria or virus, your body’s immune system’s ability to fight is decreased at this point. The immune system becomes less able to fight off the infections and viruses, and you get sick. Your immune system typically needs to recover for about 4-6 hours after consuming sugar. Tp protect yourself, aim to limit your sugar intake during flu season to natural sources such as fresh fruits and save the cookies and ice cream for summertime.

Throw Back a Wheatgrass Shot

Pretend it's a shot of alcohol and throw it back!! (I promise it's better than Tequila--It's not THAT bad) Wheatgrass boosts the immune system, improves digestion, and helps detox the body among many other benefits. Wheatgrass juice contains chlorophyll, which is almost identical to the hemoglobin in human red blood cells. Wheatgrass contains all minerals known to man, and vitamins A, B-complex, C, E, and K. Wheatgrass is very rich in protein, and also contains 17 amino acids. Wheatgrass benefits also include being loaded with amino acids which are needed for digestion and immune system regulation. Wheatgrass comes in either a juice or powder form. To get the most benefit out of wheatgrass, consuming the fresh juice is your best bet. The shots come in 1-2 ounce servings and can be bought at juice bars or found flash frozen at health foods stores. Make sure to look for high-quality, organic wheatgrass to get the most out of this (expensive) superfood. During this time of year, most people take wheatgrass shots around 3 days a week to see beneficial results. (Ashley Iovinelli is a certified holistic health coach and founder of Wheatgrass Warrior)