Cooler weather ahead, is your immune system ready?

As the days get shorter and temperatures drop rest assured the cold and flu season is here.  Historically, infection rates increase in late fall, however over the last few years outbreaks have followed a less predictable pattern with increased cases in late summer and early fall.  While It’s interesting to look at seasonal data, the fact is we can catch a bug at any time and therefore important to take steps throughout the year to maintain a healthy immune system.  Read on to learn about common viral infections, our immune response, and how to get through the season ahead. 

Seasonality

Since respiratory viruses easily spread from person to person, spending more time indoors in congregated settings increases your chances of catching a cold or flu.  Less time outdoors means less fresh air, fewer opportunities for exercise and the stress relieving aspects of time in nature.  Less sun exposure also means a decline in your vitamin D levels, an important factor for immune health.  This time of year also ushers in the sugar season with school and work parties, trick-or-treating, the holidays and social gatherings geared around food and sweets.  Sugar has a suppressive effect on your white blood cells, the cells of our immune system.  After consuming high sugar foods, studies show your immune system is impaired for the next few hours.  In addition, high sugar and refined carbohydrate foods displace more nourishing foods that contain essential nutrients your body and immune system need.  This can also contribute to weight gain, increased inflammation and worse consequences brought on by a viral infection. 

Common viral infections

The symptoms of respiratory infections often include a sore throat, runny nose, congestion, cough, mild fever and fatigue.  Flu viruses often cause body aches, chills and a higher fever.  In babies and children you’re more likely to see stomach and bowel symptoms with the flu.  

Some of the common seasonal viral infections we face include the common cold viruses such as rhinovirus, coronaviruses, paranfluenza viruses, adenoviruses and enteroviruses; respiratory syncytial virus (RSV); SARS CoV-2 variants (Covid); and influenza strains.  While symptoms may vary, treatment is often based on symptom relief and making one more comfortable.

How do viral infections differ from bacterial infections?  

If your immune system is compromised or weak it’s possible to develop a bacterial infection after a viral infection.  Bacterial infections of the upper respiratory tract such as strep throat are often associated with more severe symptoms like fatigue, intense sore throat and high fever.  If you take pain reliever or NSAID medications such as acetaminophen or Tylenol you will suppress the fever making it less clear there is a bacterial infection without further medical evaluation.  Some bacterial infections should be treated with an appropriate antibiotic prescribed by a doctor.  If you only have a viral infection, an antibiotic won’t help.

Food is medicine

Food is the frontline of good health and immunity, paired with sufficient water intake, the transport medium of our internal biochemistry.  Nutrient dense plant-based foods should be the base of healthy eating, along with complete proteins from animal products that are essential for our immune response.  Focus on colorful vegetables, some cooked and raw as your palette and digestion tolerate.  Adding cooked mushrooms to your diet is a great way to get immune enhancing polysaccharides and protein.  Learn to prepare savory nutrient dense meals with enough for leftovers to carry you through the week.  Slow cooked meals with bone-in meats will help provide complete protein, collagen and digestibility, with plant based foods offering fiber to nourish your healthy gut microbes.  These microbes provide direct anti-infection protection and immune boosting competence.  You can further benefit your gut health by consuming fermented foods.  Also ensure you are eliminating daily with regular bowel movements.  If you aren’t regular make it a priority to seek help achieving it.

Herbs that help

It’s helpful to discover medicinal herbs that have immune supportive effects.  Consider the plants that grow native or can be cultivated where you live.  Some that grow in my yard include lemon balm, calendula, mint, thyme, oregano, and echinacea.  In spring there’s dandelion, chickweed and cleavers that are common in many backyards.  You can find extracts and teas ready to use at your local natural market and for more precise prescriptions work with your natural medicine doctor.  Plant medicine can act in a number of ways to assist the immune system, such as preventing a viral infection, limiting its ability to replicate, soothe inflamed tissues of the respiratory tract, and thin and expel mucus.

Get outside and move

Even though the days grow colder, look for ways to get outside and move.  Studies have shown that moderate exercise can improve your mood and reduce stress, a known immune suppressor.  Muscle contractions help move lymph fluid that aids the transport of immune cells through the body and rid the body of waste. 

Get sleep

Getting quality sleep is vital.  Sleep is what we take for granted until we aren’t getting enough.  Our nighttime recovery is essential for generating vital hormones, neurotransmitters, rebuilding and repairing organs, tissues and cells, while clearing metabolic waste.  It’s ideal to keep a regular schedule and get at least eight hours of sleep every night.  Children and women of reproductive age need more than eight hours per night.  

Supplement

To supplement a healthy diet consider the immune supportive nutrients such as vitamins C, D, A, K and zinc to help protect against, reduce the severity and duration of viral infections.  Other common deficiencies include vitamin B12, iron, and omega-3 essential fatty acids.  A nutrient assessment can also be helpful in determining your unique needs.  In addition, there may be the need for prescribed medications to ensure you recover as quickly as possible.

Get help

If you find it’s taking longer for you to recover from a cold or flu or have a pattern of recurring infections, consult your doctor.  A  weakened immune system can be associated with low hormones, excess stress, and metabolic problems.  These conditions will need additional screening and treatment in conjunction with your provider. 

Season change is as inevitable as getting sick once in awhile.  Take a few steps now to help ensure you and your family have a healthier fall and winter this year.

**Medical Disclaimer** Please note that the information provided in this blog post is for educational and informational purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this blog post.