With autumn and the colder months fast approaching, the dreaded cold and flu symptoms seem to appear from no where! So what can we do to support our immune system and educate our selves on becoming more aware of how inflammation can effect our bodies.
Immunity is your body's natural defense against disease causing bacteria and virus. If our immune system is performing at it optimum levels it greatly reduces the risk of you becoming unwell.
Different types of Inflammation
Acute inflammation is short term, it could be in the form of an internal infection (e.g. tonsillitis) or if you have grazed or injured your skin. The body will immediately react and send those little white blood cells to the the site of inflammation where heat, redness and swelling may occur, to help begin the healing process.
After the site of infection has healed the acute inflammation will come to a halt and the part of the body in question will be restored to health.
Chronic inflammation is when your immune system is continually fighting an infection or injury for a sustainable length of time at a low level.
Free radical damage is an example of how a prolonged inflammatory response to things like pollution, UV radiation and toxins like alcohol and cigarette smoke can result in long term internal damage of our cells.
Inflammation is the bodies defence mechanism to promote healing
Sometimes the damage can not be seen as it’s an internal biological manifestation, however, if left for long enough it can attack our largest organ - the skin, and can be visually viewed as an inflammatory skin disorders such as eczema, psoriasis, fine lines, wrinkles and acne. This is due to the strain inflammation can have on our skins barrier function and collagen and elastin production.
How to lower inflammation naturally
Here I will share with you some essential advice that you can implement into your day to day lives to help reduce the amount of inflammation your body may be dealing with, giving a helping hand to boost your immunity levels.
1. Increase your sleep quality to restore balance
A good nights sleep will enhance and promote the body’s ability to fight off infections. It can help to protect against the development of auto immune conditions.
I know if I have slept deeply with no interruptions I wake up looking more rested, feeling less anxious and my energy levels seem to last longer past lunchtime!
Sleep is essential for hormonal balance. Specifically the hormones that regulate blood-sugar levels (insulin and glucagon) is very much dependent upon the abundance of receiving quality sleep on a continuous basis.
Top tip: try to have 30 minutes of quiet time before bed. Turn off smart phones, tablets and the tv and try a form of meditation, reading or indulge in a self care ritual such as a bath or why not give your self a mini reflexology massage!
2. Introduce aerobic exercise activities
Introducing a 20 minute period of exercise (ideally at a minimum of 3 times a week) where you become breathless, will encourage a rise in your heart rate which in turn will increase insulin receptivity, this means it will lower blood sugar levels and inflammation.
Most importantly exercise will release the feel good hormones to promote a sense of well being, improving your mood and giving you a sense of achievement!
3. Reduce your Sugar intake
Sugar is an important energy source for our cells so we don’t need to cut it out of our diets completely. Clinical and scientific studies have shown that an increased consumption of sugar can, over time lead to advanced glycation end products (AGEs). These will bind with our cells and proteins contributing to oxidative stress and activate an inflammatory response.
This is related to high levels of blood glucose which will negatively impact the ways in which insulin is regulated within our bodies.
Try introducing more whole grains, nuts, fruit and vegetables, all are of which are high in fibre content. This will help decrease the speed in which sugars enter the blood stream.
4. Improve your digestive health
When it comes to helping our immune system, the gut plays a vital role. Good gut bacteria will enhance gut transit; aloe vera and fibre supplements will keep things moving along the tract while probiotic supplements that includes Lactobacillus and Bifidobacteria will encourage your natural bacterial digestive health.
These will all have an effect on how the immune system responds to to infections and inflammation.
5. Consider visiting a nutritionist
Research has shown that antioxidant minerals have a positive effect on immune function.
Copper, selenium, manganese and zinc have all be shown to play a part in immune health activity.
They reduce the formation of free radicals and allow immune cells to become alerted to infection. If you are deficient in antioxidant minerals it can lead to cells being attacked, slowing down tissue repair of immune tissues such as the spleen and lymph nodes. A qualified and skilled nutritionist will be able to highlight any deficiencies regarding your diet and recommend mineral combinations suited to your needs.
6. Alternative herbal/root remedies
Many cultures over the centuries have highlighted the beneficial results of introducing and using specific herbal formulations to support a healthy immune system.
Garlic - Allicin is the main active component in garlic and is known for its antimicrobial and antiviral properties that may help to fight bacterial and viral infections. It has also been proven to effect Streptococcus and Staphylococcus, which are responsible for illnesses such as throat infections and skin infections.
Ginger - This root has amazing antimicrobial and anti inflammatory properties. It’s ability to thin mucus and it’s diaphoretic ability to help the body progress through the symptoms associated with flu and cold.
Echinacea - this herb is known to increase white blood cells and can reduce the symptoms associated with the common cold.
Black Elderberry - contains naturally occurring flavonoids (antioxidants), helping to protect cells from harmful free radicals.
At this time of year I start to take Sambucol. A tonic that is high in zinc and vitamin c as well as black elderberry. They also do a children’s formula too that I get my little boys to take.
Tumeric - for centuries this has been used to treat inflammation, bacterial infections and digestive issues. Golden in colour, it is a warm spice that comes from the root of the Curcuma plant. A potent anti-inflammatory and antioxidant.
It is not until we become unwell, we know the importance of our immune system. By educating ourselves a little bit more with regards to how we can help support our immune system, well it can only be a good thing!
Why not share what you do to ensure you have a fighting fit immune system in the comments box below and help others improve their immune function.
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