Immune Support ©Paulina Nelega, Registered Clinical Herbalist (RH)

Let’s take a look at some simple measures you can take to help keep you and your family protected this winter. A strong immune system is your first step to staying healthy!

Beginning with the Basics…

Before delving into specific herbal remedies that can support the immune system, it can’t be overstated that the number one defense for avoiding ‘catching a bug’ remains the most simple and time-honoured of them all: proper hand-washing. When out in areas frequented by large numbers of people such as public transit, fitness centres, or retail shops, the first thing to do upon arriving home or prior to eating is wash your hands. (I recommend against the use of ‘antibacterial soaps,’ as these indiscriminately kill our healthy (helpful) bacteria and upset the natural ecobalance of organisms. Regular soap and water is adequate; just be sure to suds up for at least 30 seconds before rinsing.) If you are using a public washroom, it would be counterproductive to now use those just-washed hands to open the door – use the paper towel you’ve dried with to grasp the handle and discard the towel once you have it open.

As evidenced by traditional usages, herbs are often more effective when skilfully combined into a compound formula, yielding a synergy that is “greater than the sum of the parts.” Combining multiple herbs provides broad-spectrum support of the immune system, including activating white blood cells (which fight infection) and promoting the release of several different chemical mediators of immunity. Synergistic blends can also influence the physiology in other beneficial ways, including promoting diaphoresis (sweating) and supporting other routes of elimination, and enhancing digestion and circulation.

Herbs for the Immune System

• Andrographis herb (Andrographis paniculata)
• Astragalus root (Astragalus membranaceus)
• Cat’s Claw bark (Uncaria tomentosa)
• Echinacea root, flower (Echinacea angustifolia, E. purpurea)
• Eleuthero root (Eleutherococcus senticosus)
• Hyssop herb (Hyssopus officinalis)
• Licorice root (Glycyrrhiza glabra)
• Lomatium root (Lomatium dissectum)
• Myrrh gum resin (Commiphora molmol)
• Osha root (Ligusticum porterii)
• Thyme herb (Thymus vulgaris)
• Usnea lichen (Usnea spp.)
• Wild Indigo root (Baptisia tinctoria)
• Medicinal Mushrooms: Reishi (Ganoderma lucidum), Maitake (Grifola frondosa), Shiitake (Lentinula edodes), Cordyceps (Cordyceps sinensis), Turkey Tail (Coriolus versicolor)

Astragalus Astragalus membranaceus

Astragalus, also known as Huang Qi, is one of the premier herbs of the Orient for supporting and strengthening the immune system. Its action is as an immunomodulator – it provides a regulating or balancing action, rather than just stimulating the immune system, which makes it ideal for long-term immune strengthening and support. The root can also be added to soups and stews as they simmer for additional ‘food as medicine’ support.

Lomatium Lomatium dissectum

A native plant of British Columbia, Lomatium has long been valued as a foodstuff and medicine by First Nations peoples. Related species often share overlapping common names including biscuit root, desert parsley, Indian celery, wild carrot, and consumption plant, the latter because it was highly valued for the treatment of ‘consumption’ (tuberculosis). The root is of benefit in upper respiratory tract infections, especially when associated with viral infections.

Maitake mushroom Grifola frondosa 

Often used in combination with Coriolus for cancer, Maitake has been shown to enhance activation of NK cells, an important subset of white blood cells. This may explain, at least partially, its effectiveness also in viral infections. The polysaccharide fractions, D-fraction and MD-fraction, are considered to be its active components, though there is ongoing debate as to whether the process of isolating an active fraction provides any additional therapeutic value over a full-spectrum Maitake extract.

Essential Oil Therapy

Essential (volatile) oils are extremely potent plant components which offer exceptional benefit to conditions associated with infection. Here’s a powerful essential oil blend to help prevent the spread of airborne viruses such as those causing colds and flu:

• Ravintsara         Cinnamomum camphora      5 drops
• Eucalyptus       Eucalyptus radiata                 3 drops
• Tea Tree             Melaleuca alternifolia          3 drops
• Roman Chamomile Chamaemelum nobile      4 drops
• True Lavender   Lavandula angustifolia          6 drops

Place 4 drops of the above blend in your diffuser and diffuse in the bedroom and common areas. (Recipe by Vivian Lunny, MD (Bol.), RA)

Supplements for the Immune System

One of the most important supplements to consider for optimal immune system function, and good health in general, is vitamin C. By definition, vitamin C is “essential”: The body cannot produce it and we must, therefore, obtain it from our diet or by supplementation.

An optimal daily preventative level is 10 – 15 grams (10,000 – 15,000 mg) per day, for adults. It is best taken in divided doses of between 1,000 – 2,000 mg per dose, and it is more effective to increase the frequency of dosing, rather than the amount per dose. During times of stress including illness and chronic inflammation, our body’s need for vitamin C can increase many times over. With serious health conditions, it may be helpful to augment with intravenous vitamin C therapy.

Along with quantity, the form of vitamin C that you choose is very important. Ascorbic acid often causes diarrhea before enough can get into the system to be of much benefit. Buffered forms are, therefore, preferable; amongst the buffered varieties available, sodium ascorbate has a faster rate of absorption into the bloodstream (from the intestinal tract) than either calcium or other mineral ascorbates. This provides enhanced delivery to the tissues and results in higher concentrations within the body’s cells.

Zinc is an important catalyst in many enzymatic reactions throughout the immune system. Best is a chelated amino acid form (30-50 mg daily).

Omega-3 Essential Fatty Acids (EPA & DHA): Another essential supplement for overall good health, including immune system support, are the omega-3 fatty acids EPA and DHA. These are derived from cold-water fish including sardines, mackerel, anchovies and cod liver, and are also found in certain algae such as chlorella, spirulina, and schizochytrium.

         Recommended Daily Dosage for EPA and DHA:

• Adults: 500 mg EPA+DHA (min. 220 mg EPA and min. 220 mg DHA)
• Lactating Women: 300 mg DHA daily
• Children (1.5-15 years): 15 mg/lb EPA+DHA
• Infants (1-18 months; 0-15 lbs): 32 mg/lb EPA+DHA

Ensure that your omega-3 fish oil supplement is both high quality and potency, molecularly-distilled (free of heavy metals, PCBs, dioxins and other environmental contaminants) and made up of 100 percent wild fish oil. Sustainable harvesting is an equally important factor to be considered. Avoid ethyl ester omega-3 oils, which are of inferior quality and effectiveness. Ensure that your fish oil supplement is in its natural triglyceride form.

For vegetarians and vegans, algae-derived omega-3s from chlorella, spirulina and schizochytrium are an excellent alternative to fish oil. As these algae are commercially grown and harvested, verify that they are free of environmental contaminants and toxins. Chia seeds also contain omega-3s and can be either ground up or sprinkled whole on yogurt, cereals and salads.

I do not recommend flax seed oil as a source of plant-based omega-3 EFAs. Conversion of its primary omega-3 fatty acid, alpha-linolenic acid (ALA), to the biologically-active metabolites EPA and DHA, is nominal-to-none in our body. Flax seed oil is also subject to rapid rancidity upon exposure to light and oxygen, and a rancid oil will contribute to inflammation and disease rather than providing the desired, opposite effect. Fresh ground flax seeds, however, contain other beneficial components and are an excellent source of lignans, which have anti-carcinogenic and cholesterol-supportive effects. Grind flax seeds just prior to consuming and enjoy them in salads, cereals, yogurt, pasta sauces and more.

Multi-Vitamin/Mineral: For best assimilation, choose one that is prepared from an organic food base. Unless specifically indicated for anemia due to iron deficiency, choose an iron-free supplement.

Probiotics (“Friendly Bacteria”): Choose a product containing multiple strains of organisms designed to support the flora of both the small and large intestines.

Vitamin D3: 4,000 IU daily.

Vitamin E: Full-spectrum mixed tocopherols and tocotrienols. 400 – 800 IU daily.

CoQ10: As this is a fat-soluble nutrient, it is preferable to take one that is prepared in an oil matrix (or you may take it along with your omega-3 supplement). 100 – 300 mg daily.

“Superfoods”: Food-based extracts of organic vegetables, fruits and berries, seaweeds, algae, herbs, and mushrooms.

General Guidelines for Supporting Your Immune System:

• Ensure that you drink enough fluids (minimum 1 fl. oz. (30 mL) of water for every 2 pounds (1 Kg) of body weight); water and/or herbal teas are best.
• Avoid sugar (in its many guises): glucose, dextrose, corn syrup, high-fructose corn syrup, fructose, fruit juice concentrate, sucrose, maltodextrin, brown sugar, sorbitol – to name a few.
• Avoid aspartame and other ‘sugar replacements’ such as Splenda, Sucralose and Sweet’n'Low.
• Avoid soft drinks, energy drinks, vitamin waters, and fruit juices (unless freshly pressed). Drink water!
• Minimise flour products.
• Minimise refined and processed foods – foods are best when eaten closest to their whole, natural state.
• Avoid microwaving your food.
• Eat local, organically grown foods – visit your farmers and public markets.
• Consume healthy fats: omega-3 EFAs from cold-water fish and algae, olive oil, coconut butter, ghee, butter (in moderation).
• Decrease refined vegetable oils: canola, soybean, corn, safflower, sunflower, cottonseed, palm and palm kernel oil (many of these are genetically modified, especially canola, soybean and corn).
• Avoid trans-fats and saturated (hydrogenated) or partially-hydrogenated fats.
• Foods high in fat are especially important to consume organic sources of, e.g., vegetable/plant oils, meat, dairy (milk, butter, cheese, yogurt), eggs, avocadoes, nuts, and nut butters. Many pesticides, fertilizers, antibiotics and growth hormones, as are used in conventionally grown crops and factory farm-raised animals, are fat-soluble and thus concentrate in the fat and oils of foods (and ultimately in you).
• If you consume alcohol, do so in moderation.
• If you smoke and can’t bring yourself to quit yet, try to decrease how much you smoke.
• Maintain a satisfactory work/life balance.
• Minimise cell phone use.
• Get adequate rest: sleep in as dark a room as possible and minimise electrical gadgetry – switch your digital LCD clock to an old-fashioned battery one; no television, stereo, telephone or computer in your sleep area.
• Nurture loving and supportive relationships.
• Rejuvenate yourself in Nature.
• And, last but not least, laughter is excellent ‘medicine’ and a great immune booster!