Herbal Wisdom

The start of the school year reminds us that cold and flu season is not too far away. There are many ways that medicinal herbs and foods and lifestyle choices can help to boost immune function. Your daily habits, including the foods you eat and your exercise and sleep routines, have a significant effect on your immune strength. Even if your lifestyle choices are exemplary, environmental toxins, chronic or extreme stress, and the wear and tear of aging can all weaken immunity.

The immune system includes the thymus gland, the spleen, bone marrow and a vast network of lymph nodes that are scattered throughout the body. The immune system also maintains a variety of white blood cells: Natural killer cells eradicate cancer cells, and large white blood cells called macrophages gobble up diseased or damaged cells. In addition, specialized immune compounds, such as interferon, stimulate white blood cells to destroy cancerous cells.

Some dietary and lifestyle suggestions that support and protect your immune system include:

Choose immune-boosting foods

A diet of refined, processed, sugary foods is a recipe for lowered immunity, low energy, and brain fog. To build strong immune function, eat a diet rich in fresh vegetables, which provide a wide range of essential antioxidants and nutrients. Foods that are in their whole and complete package and that do not have an ingredient list are a great place to start! Include high-quality proteins such as wild-caught salmon, free-range chicken, and grass-fed meats; enjoy healthy fats such as extra virgin olive oil, coconut oil, grass-fed beef tallow, and pastured butter. Avoid refined foods such as pre-packaged foods and “fast” food.  If it comes in a box with an extensive ingredient list, chances are there are little to no health benefits from eating the product. Studies show that adding a daily serving of yogurt with live beneficial bacteria, such as Lactobacillus acidophilus, strengthens immune function. Choose plain, unsweetened yogurt, and avoid the temptation to reach for the sugary brands. It’s also important to reduce or eliminate your intake of all types of sugars (including fruit juices) because even one serving of sugar significantly lowers immune defenses for several hours.

Exercise—but don’t over-exercise

Science has shown that regular exercise—at least 30 minutes most days of the week—increases immune function. Moderate exercise increases the numbers of all types of white blood cells, and makes natural killer cells more active and effective. Recent research shows that overtraining can hinder immune function, and can negatively affect the hypothalamic-pituitary axis, possibly leading to conditions such as hypothyroidism and adrenal fatigue. Overtraining has also been shown to affect blood levels of neurotransmitters, such as glutamine, dopamine, and 5-HTP, which can cause chronic fatigue syndrome and lead to feelings of depression. Another possible effect of overtraining is chronically high cortisol levels in the body, which can lead to a variety of issues such as weight gain, memory impairment, depression, digestive issues, and sleep disturbance.

Reduce stress

Emotional stressors, such as chronic stress, depression, and anxiety stimulate the secretion of adrenal hormones, which suppress the activity of the thymus gland and white blood cells. Luckily, there are several easy ways to reduce stress in your day-to-day life. In addition to its immune-boosting effects, regular exercise is a potent stress reliever. Other stress relievers include meditation, deep relaxation exercises, journaling, and massage. Researchers have found that the simple process of journaling about stressful incidents improves immune function. There are a variety of herbs that assist the body in handling the negative effects of stress, such as rhodiola, skullcap, passionflower, ashwaganda, California poppy, and hops. Essential oils, such as lavender, can also be used to help allay the negative effects of stress on the body. 

Sleep more for better health

Lack of sleep can profoundly affect immune function and overall health. In our technology-rich lifestyles, many people find themselves on their tablets, phones, or computers right up to bedtime, not realizing that artificial light could be wrecking their health. Research has demonstrated that nighttime light exposure, especially to short-wavelength or “blue” light (the type emitted by computer screens, cellphones, ipods, and tablets) suppresses the production of melatonin, the hormone that controls sleep and wake cycles. The suppression of melatonin has been shown to increase the risk of cancer, impair immune function, and possibly leading to metabolic disorders such as type 2 diabetes, obesity, and metabolic syndrome. Getting enough sleep each night and preventing the suppression of melatonin should be a priority so that your body is rested and can perform its vital functions.

Immune-Boosting Herbs

American ginseng (Panax quinquefolius) Long revered as health and vitality tonic, research shows that American ginseng root helps prevent upper respiratory infections when taken over the course of several months. In Traditional Chinese Medicine, tonic herbs, such as ginseng, are taken to strengthen immunity, but are discontinued during an acute illness (such as a cold). Use of tonics can resume once the body fully recovers.

Andrographis (Andrographis paniculata) Strongly antiviral, Andrographis reduces the duration and severity of cold symptoms, and it may help prevent upper respiratory infections.  Take at the onset of cold or flu symptoms. Compounds in andrographis appear to stimulate immune function and halt viral growth. A typical dosage of andrographis is 400 mg three times a day.

Astragalus (Astragalus membranaceus) Studies show that astragalus improves immune function in several ways. It triggers the creation of immune cells in bone marrow and lymphatic tissue; it stimulates increased activity in immune cells; and it enhances the production of immune compounds, such as immunoglobulin.  Research has shown that astragalus can significantly increase white blood cell counts after eight weeks of treatment. Astragalus has traditionally been thought of as an herb that protects the bodily fortress, and can contribute to a strong bodily defense system against pathogenic intruders.  However, it should not be used at the onset of an illness because as Leslie Tierra stated, “taking astragalus during an illness is like locking the intruder inside the house.”  It is best used as a preventative measure.

Echinacea (Echinacea spp.) Despite a few studies that question its efficacy, hundreds of studies support echinacea as an effective aid for preventing and treating colds, flu and other infections. Echinacea stimulates infection-fighting immune cells and increases the production of other immune compounds, such as interferon. Echinacea works best when taken frequently at the first sign of infection: 30 to 60 drops of liquid extract or 1 to 2 capsules (300 to 400 mg each) every two hours for the first 24 to 48 hours, followed by the same dosage four times daily for three days after symptoms disappear. Immune-boosting blasts can also be done by taking this same dosage four times a day for 10 days, followed by a week off, and resuming the dose again for 10 days. Immune blasts are useful for people who tend to catch every little thing that is going around.

Elderberry (Sambucus nigra) Dark blue-black elderberries are rich in compounds that disable viruses and prevent them from over-taking healthy cells. Studies show that elderberry offers significant protection against respiratory viral infections. For prevention, take 1/2 teaspoon of liquid extract or 1 teaspoon of elderberry syrup twice daily. To hasten recovery from a cold or flu, take 1 teaspoon of extract or 2 teaspoons of syrup four times a day.

Eleuthero (Eleutherococcus senticosus).Well-known as an adaptogenic herb (helping the body more easily adapt to stressors), eleuthero root improves immune function in clinical studies. For best results, take eleuthero for at least three months to strengthen immune response.

Garlic (Allium sativa) A member of the lily family, garlic has long been prized for its strong antimicrobial properties. Anthropologists have found prescriptions for the herb chiseled onto ancient Sumerian clay tablets. Prior to the discovery of penicillin, garlic was the treatment of choice for infections, such as pneumonia, strep, bronchitis, tuberculosis and dysentery.The same sulfur compounds that imbue garlic with its characteristic odor and flavor are responsible for the herb’s health benefits. An enzymatic reaction takes place when garlic is chopped, crushed or chewed, but it is destroyed during cooking.If you’re adding garlic to a cooked dish, such as pasta or soup, add it at the end of cooking to prevent destruction of the antimicrobial compounds.

If you’re taking prescription anticoagulant drugs, consult your doctor before taking large amounts of garlic because of the herb’s blood-thinning properties. For the same reason, discontinue garlic supplements seven to 10 days before surgery, and tell doctors you are taking garlic before any unplanned medical procedure.

Medicinal Mushrooms.  In Traditional Chinese Medicine mushrooms have been highly prized for thousands of years for their potent healing benefits. In Japan and China, medicinal mushrooms, such as shiitake, maitake and reishi, have long been regarded as longevity tonics. Research is proving that these beneficial fungi are powerful allies for strengthening the immune system.

Mushrooms contain a variety of active compounds, including polysaccharides, glycoproteins, ergosterols, triterpenes and antibiotics. Most research has focused on the polysaccharides, the same type of compounds found in astragalus. Fungal polysaccharides improve immune function by increasing the activity of macrophages, which have a voracious appetite for harmful microorganisms and cancerous cells. Polysaccharides also trigger the production of a type of white blood cell that attack a wide range of infectious microorganisms and tumor cells. Mushroom polysaccharides activate other essential immune factors, including T-cells, B-cells, interferons and interleukins.

Each mushroom variety contains different compounds that work in various ways to enhance immunity. Therefore, the best approach is to use an assortment of mushrooms to provide a broad base of immune support. You can find shiitake and maitake mushrooms fresh or dried in many grocery stores, and they make a delicious addition to soups or stir-fries. Along with a wide variety of other medicinal mushrooms, shiitake, maitake and reishi are available as concentrated extracts and in combinations specifically formulated to enhance immune health.

Many Herbalists have discovered one of the easiest ways to get everyone in your family to enjoy the medicinal benefits of immune-boosting herbs is through soups and stews.  Here is an excellent example of a delicious soup that combines immune-boosting medicinal herbs and nutrient-rich vegetables.

Directions:

1. Simmer astragalus, jujube dates, ginger, and stock in a heavy covered pot for 1 hour.
    
2. Sauté onion, squash, carrots, sweet potato, Swiss chard, and mushrooms in olive oil for 8 to 12 minutes, or until vegetables soften.
    
3. Remove astragalus slices. Add sautéed vegetable mixture and seaweed to the soup pot, cover and simmer 20 minutes.
    
4. Dilute miso in a small amount of hot broth and add to soup. Add additional broth, if desired, and/or add more miso to taste.
    
5. Add garlic and parsley, let stand for 5 minutes and serve.

Kristi Beguin is a clinical herbalist, birth doula, and ecologist. She specializes in women’s and family wellness, and offers a variety of wellness classes, personal development programs, and health consultations. Visit www.kristibeguin.com to learn more about her individual and group programs and services.