Boost Your Immune System

The only thing I like about being sick is getting to do absolutely nothing for a few days. That’s it. I can do without coughing up a lung, nose chapped from a constant drip, headaches, fevers and nausea. No break from responsibility is worth it.

There have been a lot of news stories lately about how this winter is going to be an intense hellstorm of flu and covid, so that’s cool. Not to mention the plethora of other bugs like colds and RSV) that are making a comeback as people become more indoorsy with the cool weather. That’s why it’s always good to brush up on your immune function strategy. In this blog post, we’ll cover how the immune system works and how to make it stronger.

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Immune Function Crash Course
Most people don't know this, but there are two types of immune function: innate and adaptive.
Innate immune functions include barriers like sweat, tears and mucus, as well as gut flora, white blood cells, mast cells and phagocyte. These are some of your body's natural defense mechanisms that are already in place before being exposed to a virus.
The adaptive immune system is exactly that... adaptive. It receives information by being put in contact with a virus, either through vaccination or natural exposure, and implements a plan for how to deal with the threat. If too much exposure happens, the adaptive immune system can't keep up and the person becomes sicker. But if the adaptive immune system gets to "sample" the virus, it has time to make a plan.

Why does it matter? They both need to be supported so the body can fight of nasty viruses like influenza and covid. If you only support one side, you’re missing half of the solution!

How To Support Your Immune Function
This is a very brief overview because this is a blog post, not a big boring textbook. So, keep in mind these are simplified explanations.
You can support your innate immune function with healthy lifestyle things like exercise, recovery, a healthy diet, and supplements. Support your adaptive immune function by controlling the viral load you are exposed to and giving your body a head start on making antibodies through vaccination.

My Step-By-Step Immune-Boosting Plan

  • Stay up to date on vaccinations (especially flu & covid)

  • Wear a mask in situations where you may be around a sick person (like in a large crowd)

  • Wash your hands for at least 20 seconds (like we've all been doing for the past few years)

  • Install a HEPA filter with at least a 13 MERV rating in your home HVAC system

    • When having guests over, set your HVAC fan to the "on" position to constantly filter air

  • Use an air purifier in areas of low airflow

  • Get good sleep (7+ hours a night)

  • Manage stress (more info here)

  • Exercise regularly

  • Eat a nutritious diet

  • Limit sugar & alcohol

  • Stay hydrated

  • Use medicinal plants like elderberry, ginger and turmeric in teas, elixirs and food

  • Eat plenty of fermented plant foods including kraut, kimchi and oat kefir

  • Supplement with a high-quality multivitamin, Omega-3, vitamin D3/K2, zinc, and vitamin C (BTW, you get a discount when you use my Thorne dispensary)

  • For an added layer of immune function, take quercetin phytosome and a lactobacillus plantarum-based probiotic

  • Put together a care kit for just in case you get sick (that way you have everything you need)

Do you have to do all of this? Ideally, yes (more is better). Realistically, nobody’s perfect. Start with the easiest things and layer them on one at a time. Every little bit counts, and you’ll be doing a good thing for yourself, even if you just make one small change.

Gary Berglund