Some freebie health tips to build your immune system.

Vitamin D3 – Though bundling up is necessary, this limits our exposure to the SUN, a valuable source of Vitamin D3. This critical vitamin does a body good and not only helps maintain strong bones but it also helps maintain a healthy immune system. Vitamin D can modulate the innate and adaptive immune responses. Deficiency in vitamin D is associated with increased autoimmunity as well as an increased susceptibility to infection. It can reduce inflammatory cytokines (which are the chemicals that can sometimes overact and really make you feel like garbage).*1

 12287100_10103920240323823_1965980451_oSLEEP! – Sleep is one of the most powerful things one can do to improve their immune systems.  Many of us try to squeeze a great many things into a day or choose to not go to bed when it is late opting for another binge watching session on Netflix.

Sleep is when our body does most of the clean up and repair work.
As the sun goes down, melatonin begins to rise until it signals us to hit the hay.  When this happens melatonin acts like a foremen who gets the crew together to fill in all the pot holes while traffic is at it’s lowest.  If you don’t sleep this step doesn’t happen.*2

 

 

Vitamin A- Experts have long known that vitamin A plays a role in infection and maintaining mucosal surfaces by influencing certain subcategories of T cells and B cells and cytokines. Vitamin A deficiency is associated with impaired immunity and increased risk of infectious disease.

High doses of vitamin A are also highly anti-viral and anti-microbial as long as it used in short-term. *3

Probiotics– These “good” bacteria, as many of you already know, are important for immune system modulation, proper digestion, anti-inflammatory, and help produce neurotransmitters.  One can get good bacteria from fermented foods like kefir, lacto-fermented foods like pickles, sauerkraut, and kombucha.  One can also take a supplement.  What I look for in a good probiotic is one that is refrigerated and has several different strains of lactobaccillus, bifidobacterium, and Saccharomyces cerevisiae boulardii species (there are many others).  I like to see at least 10billion cultures per dose. Having a good healthy gut micro-biome can prevent chronic disease, prevent seasonal allergies, and fend off foreign bacteria or viruses.

When one must use a antibiotic, you may take a probiotic to help lessen the kill off of your “good” bacteria by taking it 4hours away from your antibiotic. I often recommend doubling up for 10-14days post antibiotic use.

11228530_10103734940251653_6811674098403118815_o-2Medicinal Mushrooms! I love medicinal mushrooms…taking them as a tincture or cooking many of them down can help improve ones immune system.

Some of the most popular medicinal mushrooms include but not limited to reishi, oyster, lion’s mane, chaga, maitake, and shiitake help activate a variety of immune effector cells, such as lymphocytes, macrophages, and natural killer cells, resulting in the production of cytokines, including interleukins (ILs), tumor necrosis factor alpha (TNF)-α, and interferon gamma (INF)-γ. These help the body fight of bacteria, viruses, or destroy cancer cells.

 

For more information give Dr. Dave or Dr. Lopez a call!

If you’d like to build your immune system naturally try our Immunity Builder Formula or our Cold and Flu Formula which can be purchased online from “our farm” or at one of the farmer’s markets in Charlotte, (Atherton Mill and Market or NoDa Farmers Market)

 

 

SOURCES:

*1 Aranow C. Vitamin D and the Immune System. Journal of investigative medicine : the official publication of the American Federation for Clinical Research. 2011;59(6):881-886. doi:10.231/JIM.0b013e31821b8755.
*2 Besedovsky L, Lange T, Born J. Sleep and immune function. Pflugers Archiv. 2012;463(1):121-137. doi:10.1007/s00424-011-1044-0.
*3 Mora JR, Iwata M, von Andrian UH. Vitamin effects on the immune system: vitamins A and D take centre stage. Nature reviews Immunology. 2008;8(9):685-698. doi:10.1038/nri2378.
*4 Crit Rev Food Sci Nutr. 2014;54(7):938-56. doi: 10.1080/10408398.2011.619671.
*5 Curr Pharm Des. 2009;15(13):1428-518.
*6 Lull C, Wichers HJ, Savelkoul HFJ. Antiinflammatory and Immunomodulating Properties of Fungal Metabolites. Mediators of Inflammation. 2005;2005(2):63-80. doi:10.1155/MI.2005.63.