Every year patients ask how to “boost” their immune system. I prefer to use the words support or strengthen unless we are talking about vaccinations, which are intended to boost immune system function. Here are my 8 top recommendations for keeping your immune system in tip-top shape!
- Sleep enough- most adults need 6-8 hours/night.
- Healthy diet with enough protein and plenty of nutrients from real food
- Movement. Ideally muscle building, aerobic/cardio + balance/flexibility work.
- Wash your hands regularly. Especially after using the bathroom and when around illness.
- Don’t smoke or vape, or if that’s not where you are now, try reduce how often you do.
- Avoid, limit or moderate alcohol intake.
- Minimize stress when possible, and learn to manage stress when it shows up for you.
- Supplementation via liquids, pills, powders, IV therapy.
Were you expecting this list? If not, were you expecting a list of 8 supplements or herbs to take? Honestly, there is no supplement that can take the place of the first 7 items on this list! Sleep, nutrition, hygeine, habits and stress management are KEY for healthy immune system function. Always focus on these FIRST. We are here to work with you on all 7 key health behaviors to get your health house in order.
Once you have done your best to improve sleep, nutrition, movement, hygiene, habits and stress management…. then considering supplements make sense!
Take a multivitamin and multimineral supplement regularly to ensure your immune system has all the nutrients needed to function. If you are missing a needed nutrient, your immune function will slow down or even stop certain processes! We will help you select an excellent product, and if you are a Puyallup Tribal Member we may be able to get this medicine for you at no charge! I like to use a multi-pill product that has all your bases covered- feel free to adjust how many pills you take to how you are feeling, and your nutrition that day. For the occasional cold, flu or other minor infection, it may be appropriate to simply take your multi at a double dose while you are ill to cover your additional nutrient needs during illness.
Secondarily, a specific immune support supplement can be useful if you get frequent infections, tend to feel “run down” in the fall/winter months, or if you like to take charge as soon as possible when noticing feeling sick. A favorite of mine is Super Bio Vegetarian by Priority 1, it has an amazing combination of herbs and medicinal mushrooms. Elderberry is another lovely option, you can harvest the medicine yourself and it is safe to use everyday during cold, flu and covid season. There are many other options that your doctor can select for your unique needs.
It’s ideal to start taking your chosen immune support as soon as you have been exposed to illness, or when you develop early symptoms. Starting early helps your immune system fight off illness before you become really sick. Your Qwibil doctor will create your immune support plan with specific dosing and instructions as not all immune supportive supplements are safe to take long-term, although many are safe to take for the whole fall and winter season.
Sauna, Sweat Lodge, Cold Plunges, heated yoga and more! Exposure to heat can cause an artificial fever that speeds immune system function. Alternating heat with cold helps move your lymph fluid, which is where many of your immune cells travel through the body to and from lymph nodes. A simple at-home option is to spend 3 minutes in a hot shower followed by 30 seconds in a cold shower. Always adjust the amount of heat or cold to your vitality- you don’t have to do the hottest and coldest possible, gentle contrast is fine if you are feeling weak. Always avoid exposing others if you are ill.
When your multivitamin and immune support supplements aren’t enough, IV therapy is an option. We offer a variety of nutrients to help support your immune system with doses higher than you can get in a pill. IV therapy is ideal for lingering illness, or those who are frequently ill. Our amazing IV therapy specialists Dr Katrina Iiams-Hauser and Dr Susan Mueller will create a plan just for you.