When it seems your immune system is fighting you more than germs

For educational purposes only, please consult your healthcare provider for information and assessment that is best for you.

By Dr Gayle Maguire, BSc, ND

This time of year has many people feeling the effects of various colds and wondering what more they could be doing.  Here are some key things I discuss with my patients:

1.      Do you know what things decrease your immune system?

Caffeine might feel needed for the overtired parent who is fighting a cold while staying up half the night with sick kiddos, but studies are not consistent in their consensus with respect to caffeine and immunity[i].  Look for less caffeinated options, or talk to your healthcare provider about vitamins and herbal remedies that can build your stamina or energy levels.  Be cautious in overusing natural remedies, as as they are not without side effects or interactions, and may not be right for you.  Refined sugars[ii] are believed to significantly reduce your white blood cell counts for many hours after consumption.  Keep your dietary sugars low, and reach for the rainbow when eating – a variety of colours on your plate (think vegetables) often covers many different vitamins and minerals to support overall health.

2.      Do you understand what your immune system needs to work best?

Vitamin C and Echinacea have been popular natural supports for the immune system for a long time.  My lesser-known favourite, zinc, has finally come to the spotlight more since the pandemic, however this can be overused and compete for other metals in our bodies, so breaks are recommended.

One key area I still find myself educating patients on is the need for adequate protein in our diets.  Protein is needed in order to build our immune cells, so ensure your diet contains enough.  I find many North American breakfast, and even lunch, options can be low in protein.  It can be great inspiration to look at traditional breakfasts in other countries, or to find creative ways to sneak nuts and seeds into meals and snacks.  A personal favourite is pumpkin seeds, which happen to contain a good amount of zinc, in addition to the protein, and fiber for your gut.

Research[iii] is building in the area of probiotics, or gut bacteria/microflora, and their role in immunity.  Some estimates suggest that up to 70% of our immune system is connected to our gut bacteria.  I find I work a lot with this area in my very little patients, as well as my senior patients.  Often, those concerned of weak immunity also have digestive symptoms like constipation or heartburn, and once we improve these areas, they find they don’t succumb to every illness as they once did.

3.      Do you give your body the best chance of fighting

Our bodies are designed to protect us, and I believe we can better their odds by a few key lifestyle adjustments, especially when we find ourselves run-down and frequently ill.  Ensure adequate sleep, movement, and stress management.  This may look different for different people, such as walking, acupuncture, hydrotherapy, or meditation.  There is a growing body of evidence that traditional Chinese medicine and acupuncture can help anxiety and depression, and many of my patients experience that. 

Essential oils can be a pleasant addition to your wellness plan, but worth noting that I never recommend consuming them by mouth, and diffusion into the air can be very irritating to lung.  This is especially more likely in small children[iv], so care should be taken for occasional use.  I generally reach for the herb thyme for my cooking, rather than the essential oil, for its ability to loosen mucous. 

I always recommend regular check-ups and bloodwork with your family doctor to ensure we have the full picture.  Every individual body ultimately seems to have things that help or hinder its immune system, so it’s no surprise to see what works well for you, may not work well for your loved one, a pregnant patient, or a chemotherapy patient.  Take hope there are many ways your immune system can be supported using complementary medicines.

[i] Acikalin B, Sanlier N.  Coffee and its effects on the immune system.  Trends in Food Science & Technology 114, 625-632, 2021.

[ii] Fang H, Anhe FF, Schertzer JD.  Dietary sugar lowers immunity and microbiota that protect against metabolic disease.  Cell Metab. 2022.

[iii] Galdeano CM, Cazorla SI, Dumit JML, Velez E, Perdigon G.  Beneficial effects of probiotic consumption on the immune system.  Annals of Nutrition and Metabolism 74 (2), 115-124, 2019.

[iv] Aromatherapy for Children: What’s Safe and What’s Not.  Children’s Hospital of Philadelphia, www.chop.edu, March 7, 2022