How I Keep My Immune System Strong

By mollyscotchmer | Health Optimization | 0 comment | | 0

Our immune system is this remarkable mechanism in the body which works to defend us from infection. Essentially, it is made up of a number of organs and specialized types of white blood cells that work to identify and mark viruses, bacteria, yeast and cancer cells for destruction. This process is extremely important to our overall health and is carried out continually by our body. It also requires a great deal of energy.

The reality is that we come into contact with many different viruses and bacteria on an ongoing basis. It’s unavoidable. In fact our body’s own microbiome is made up of numerous types of viruses, bacteria, funghi, protists, and yeast, and we have up to 10x as many non-human cells as human cells. Some are helpful and some are opportunistic and can overgrow if our bodies are out of balance and our immune systems cannot keep things in check.

Knowing this, the best thing we can do, in my opinion, is to be proactive and ensure our immune systems are operating optimally. This way, when we do come into contact with a bacteria or virus, its effects are more likely to be minimal and the course of infection short-lived.

It’s important to note that a lot of what our immune system needs to do it’s job efficiently and effectively, is within our control. What you eat and drink, how you spend your time, whether you exercise, what your mindset is like, the amount of sleep you get, and whether you are sufficiently hydrated all influence your immune function.

Following are the ways I consistently support my immune system:

When I travel or I’m around someone with active cold symptoms I put a few drops of essential oils directly under my nose. Eucalyptus, thyme and rosemary are my favourites as they are effective antimicrobials. (An anti-microbial is something that wards off bacteria and viruses). If my skin is feeling sensitive I will often mix them in a few drops of Almond or Apricot oil and then apply.

I use a netipot or saline nasal rinses to clean out my nasal tissues after I travel and during the winter months. These reduce a microbes’ ability to take hold and reduce the risk of infection.

I limit my alcohol consumption. Research has shown that anything over 1-2 drinks can suppress the immune system. It also prevents us from getting deep restorative sleep, which is essential to healing.

When I am feeling run down or at the first sign of a cold/flu, I stay at home and rest. I give my body a chance to heal and clear the infection vs. pushing myself and risking an escalation. This can mean the difference in healing in 2 days vs. 10.

In the winter I avoid damp and cold foods like smoothies and add something warm to salads (e.g. grilled chicken or veggies). Consuming cold and damp foods in the winter can promote the production of phlegm and mucous.

Sleep is essential and I make it a priority to get lots of sleep every single night. I’m in bed (lights out, eyes shut) by 10pm and get up at the same time each day at 6am. Sleep is vital to keeping our immune cells ready to fight infections. When we are tired we are more prone to make poor food choices to get a quick hit of energy, and more prone to stress – neither of which is ideal.

I get outside – regardless of the weather. If it’s really chilly I’ll take a brisk walk, and when it’s not I’ll slow it down and soak up some goodness. As much as I can I make a point to get out of the house/office and reconnect with Mother Nature. A hit of sun and fresh air does a body good and keeps my mind and body feeling strong.

I avoid sugar and keep my intake of high sugar fruits low (grapes, mangoes, bananas, watermelon) – sugar suppresses the immune system. I also stay far away from processed and junky foods. In short: things that come in a can/package/box with ingredients you can’t pronounce.

I avoid foods to which I have a known allergy or IgG food immune sensitivity. I do this because I want my immune system to be strong and focused, not distracted and weakened by needless food related reactions.

For me, a positive mindset is everything and I make it a priority to keep my stress low and my gratitude high. I do this not only because it leads to a richer, more contented life, but also because stress suppresses the immune system. Some of my strategies are:
- I start every day by taking stock of what I’m grateful for and create at least 10 minutes of quiet reflection. Sounds simple and it is. It can also profoundly change your outlook on life and what you attract into it.
- I avoid and minimize interactions with negative people (energy robbers)
- I am very particular about what media I consume. I seek out shows that are empowering and uplifting, and avoid true crime, horror, or anything that ramps up my nervous system. An overactive nervous system can suppress the immune system and contribute to fatigue

In the winter months or when I’m feeling run down I consume a lot of fresh and raw garlic, onions, ginger, rosemary and thyme. These are potent antimicrobials and great immune supporters. I put them in salads, soups, roasted veggies…you name it.

Exercising each day for at least 30 minutes is game-changer and I make it a priority no matter how pressed for time, tired or just not in the mood I am. It helps support my immune system, increases blood flow and pumps the lymphatic system which in turn removes dead/dying cells and debris from the body

If I need to take it up a notch, then I also turn to a few select vitamins and minerals for the following reasons:
- Vitamin D can be helpful at increasing the effect of Defensins. Defensins are antimicrobials that help reduce and kill viruses and bacteria on contact in the mouth/on the skin.
- Vitamin C and Zinc have been shown to boost immune cell activity and strength. I prefer the Esterified kind of Vitamin C as it is gentler on the GI tract. I often suck on a zinc lozenge throughout the winter, when I’m feeling rundown or around anyone who is sick. I am a big fan of the zinc/elderberry combination lozenges. I find it best to take with a little snack/food to reduce the risk of transient nausea

And then finally I always do the obvious:

Wash my hands for 20-30 seconds. A quick rinse is not going to cut it. I use lots of soap and slow it down and really get a deep scrub going. It’s worth the effort
I always avoid touching my face when I’m interacting with people or out and about. It’s an easy way to reduce the risk of picking something up.

What I do when I Feel Unwell

I make a point of regularly tuning in and listening to the messages from my body, and I do my best to give it what it needs each day. However, like everyone, there are times when I have pushed myself too hard, or life gets messy and stressful and I find myself feeling run down or experiencing the early signs of a cold/flu. When this occurs, I do a couple of key things right away.

Get into bed. Phones, computers, Ipads etc. all get put away and it’s all about sleep and rest.

Run a humidifier in the bedroom all day/night. I like to add 5 drops of eucalyptus essential oil as it kills microbes

Open the windows to reduce germs hanging around and get some fresh air flowing

Get into steam-filled shower for 15 -20 minutes a few times a day. This helps to clear my nose and sinuses and thin and loosen mucous. If I’m coughing and it’s productive (full of mucous) then I spit the mucous into the toilet and then flush it down. The key is to get the mucous out of your body

Hydrate, hydrate, hydrate. Water helps thin mucous, flush out toxins and makes it easier for the body to get an infection out

Drink warm broths, Echinacea + elderberry herbal tea, and hot water with grated ginger/fresh lemon/manuka honey. I sip on these all day long to thin mucous and boost my immune system and keep my body flush with vital nutrients.

I put Castor oil + 3 drops of eucalyptus essential oil on the front and back of my chest. It helps break up mucous and expand the lungs. Once it’s on my skin I cover it with an old facecloth…just like my mother used to do back in the day. If my chest is really tight then I’ll put a heating pad over top to help loosen it up. There is something very comforting about this ritual.

If I’ve got a cold that’s really stuck in my sinuses/upper respiratory system or lungs then I begin taking N-Acetyl-Cysteine (NAC). NAC is a powerful antioxidant that helps break up mucous in the lungs and reduce upper and lower respiratory infections.

If this doesn’t help resolve things then I will often elect to take some immune supportive herbs to help my body reduce the microbial load (see below)

Herbs That Can Support The Immune System

Following are some of the herbs I like to use when I notice my body needs some additional immune support. Depending on what I feel my body requires, I will use one or a combination of these botanicals.

Andrographis, Echinacea, Astragalus– I tend to reach for these herbs when I have early symptoms of a cold/flu that I want to curb.

Oil of Oregano, Goldenseal and Oregon Grape Root– research has shown these herbs are both anti-viral and anti-bacterial in nature. I save these for when I have a tougher infection. Oil of Oregano tends to really pack a punch and I find the capsules easier to manage than the liquid. When I’m purchasing this herb I look for brands that contain at least 86%-90% Carvacrol, which is the active ingredient.

NB: It’s important to note that herbs exert a biochemical reaction in the body and need to be prescribed and monitored by a physician. Interactions can also exist between certain medications and herbs and these need to be identified prior to consumption.

Final Thoughts

I hope after reading this you come away with the realization of just how much control you can have over your own health and your ability to reduce the potential risk of infection. As you will know from working with me, I am a big believer in stacking the deck in your favour, and then maintaining a positive mindset and trusting in your body’s natural ability to heal.

Please Note: The tips outlined above do not represent medical advice in any form and I cannot provide medical advice outside of a formal medical appointment. This blog is simply an overview of how I manage my own health. I strongly recommend you consult with a licensed physician before taking any supplements or herbal medications to ensure you choose the right medicine based on your current health picture and needs.