This month, we’re dusting off the old immune system. Though summer months are not without their fair share of illnesses, for many, the start of fall carries with it the threat of greater susceptibility and more frequent exposure to contagious diseases. That makes this an excellent time to learn more about the immune system and what we can do to support it.
The immune system is made up of a large group of cells and organs within your body. You’ve seen many parts of this system make an appearance within other systems! For instance, the first line of defense (and biggest) is your skin, or integumentary system. Ideally, your body systems work in concert to defend against pathogens, calling each relevant component into service as needed.
Immune Components
The immune system is actually composed of two main components, the innate immune system and the adaptive or acquired immune system. The innate immune system is just that, innate. You’re born with it, and you can call it into action from the earliest days of life. A baby may cough out foreign materials, break down bacteria in stomach acid, or get a fever in response to a virus.
The adaptive immune system develops as the body is exposed to germs (viruses and bacteria) and learns to defend against them. (This is how many vaccines developed–teaching the body to defend against a disease before it’s ever exposed to it.) After exposure, your body recognizes the pathogen and hopefully mounts a faster and more effective response. You’ve probably seen a kid put something from the ground in their mouths. You’ve probably also heard a mother say, “It’s good for their immune system.”
The organs that make all this happen include your skin, mucous membranes, bone marrow, thymus, tonsils, spleen, lymph nodes, and bowel. Your thymus and bone marrow are where the lymphocytes are actually produced. They’re then sent to the other organs of the immune system. You’ve more than likely experienced the painful swelling when your lymph nodes or tonsils are doing their job. You may have even had your tonsils removed if they were a little too enthusiastic about doing their job.
Immune Response
Our immune response usually begins by turning the temperature up and sending lots of fluid and heat to the area that’s being damaged. That’s where we get symptoms like fever, inflammation, and mucus production. You’ll notice that a part of the body actively engaging the immune system is likely some combination of red, swollen, hot, sore, and oozing, seeping, or running. (Sorry, we’ll try not to get any grosser than that.)
Inflammation and mucus production help to surround and remove foreign pathogens from the body in an attempt to keep them from replicating and spreading further. Chemicals are released that help break things down and signal to the body to send white blood cells to the spot. White blood cells attack the disease and carry away dead cells. They also “remember” the disease so the adaptive immune system can do its job in the future. When you have an infection (or when there is a problem with your immune system’s functioning) your doctor will probably tell you that you have an increased white blood cell count.
Immune Maintenance
So, how do we care for such a complex and broadly distributed system? If you follow our weekly wellness tips, you may already know what we’re going to say. Certain habits seem to be the answer for everything. That’s not exactly true. There’s no “silver bullet” for health, but there are foundational elements that are absolutely essential to good health for all areas of the body. So we’re going to remind you of them (again).
R&R
Studies consistently show that people who suffer from sleep deprivation get sick more often and have a harder time combating diseases. This means one of the best things you can do for your immune system is maintain good sleep hygiene. This means a consistent routine in a comfortable distraction-free sleep environment. Do everything you can to increase your chances of getting 8-10 hours (bare minimum six) of sleep on a regular basis.
Stress is another major drain on the immune system, weakening your responses. Try incorporating meditation or other mindfulness practices into your daily routine. (In fact, there’s evidence to suggest that visualizing your immune system fighting off disease can help to shorten the duration of an illness and is even a practice employed by some people battling cancer.) We’re also partial to activities like yoga, massage, and visits to the salt room to help shake off the stress of our lives.
If you do get sick, don’t try to push through the pain. Your body will take longer to recover if you don’t get enough rest. That means staying home from work or school and prioritizing your healing.
Nutrition
There are a ton of vitamins and minerals your immune system needs to operate at its best. The best way to get them is to make sure they’re showing up in the foods you eat. For the immune system in particular, we hear a lot about Vitamins C and D and minerals like Zinc and Selenium. Vitamin C can be found in lots of fruits and vegetables. Historically, sailors ate citrus fruits to prevent scurvy when spending months away from fresh food. You can also find it in leafy greens like broccoli and spinach.
Vitamin D is produced endogenously (by our bodies) when we are exposed to UV rays from the sun. Because we spend more time indoors during colder months, many people suffer from Vitamin D deficiencies. You can get it through your diet by eating fish, mushrooms, dairy, fortified plant milk, and nuts. These foods are also great sources of Zinc. If you choose to supplement, look for the most bioavailable options like oil-based D3.
Find Selenium in seafood, white meat, grains, and sometimes vegetables. Your veggies are only as good as the soil they’re grown in, so if you’re able, try to buy local and organic. The same is true for the animals you eat if you’re a meat-eater. Animals which are fed nutrient-rich diets and allowed to live healthy lives are more likely to give you the nutrients you need.
If you don’t think you’re getting enough vitamins through your diet, you can supplement. Bioavailability is key. Look for formulas derived from food, (like powders featuring blends of greens etc.) to best access and employ the nutrients.
Hydration is another important element, especially in the midst of a disease. Your body needs lots of water to cope with higher temperatures and increased mucus production. When we’re sick, we’re also losing electrolytes, so it’s important to incorporate salt and other essentials into your diet.
Exercise
Exercise, like diet and sleep, is a non-negotiable requirement for a healthy immune system. Not only does exercise reduce stress, but it helps to reduce inflammation throughout the body. It also gets things moving. The more you move fluid like blood and lymph through your body when it’s healthy, the easier time it has when it’s sent to specific locations to fight disease. The increase of breath and heart rate helps to flush pathogens from your respiratory system. Additionally, the increased temperature during exercise works like a fever (without the illness) to kill off viruses and bacteria that could pose a threat.
Community Hygiene
This is one we’ve learned the hard way over the last few years, but it’s one of the most important elements of immune support. At the end of the day, people spread pathogens, which means we need to do what we can to look out for each other. What does that look like? Wash your hands regularly with hot water and soap for at least 20 seconds. If you’re sick, stay home. If you’re in a crowded place or around anyone who may be at higher risk, please wear a mask, especially if you are or think you might be sick. (It doesn’t have to be COVID either. Masks work well to reduce transmission of any airborne pathogens.) Make sure to gently remind your loved ones (especially little ones) to practice their own good hygiene skills to help protect their friends and neighbors.
Herbs
As an apothecary, this is our favorite part of the immune system discussion. Herbs can be incredibly powerful allies for maintaining a healthy immune system and calling it into action when needed. As herbalists, we have two major types of tools we use for the immune system: immune stimulants and immune modulators.
Immune Stimulants
Immune stimulants, or immunostimulants, are herbs used during the acute phase of a disease to help your body fight off an ongoing infection or to reduce the symptoms and duration of the infection. These include some of the most popular folk remedies for illness. Elderberry is an excellent partner in getting past respiratory illness. (Stop by the apothecary to find out how to create DIY elderberry syrup!) Make an excellent soothing tea with tried and true echinacea.
You may turn to specific recipes when you’re sick, whether it’s a trusted tea or your mom’s chicken soup. Garlic, oregano, and even chilis may be useful immune stimulators. Licorice, ginger, and ginseng are some of our favorites to incorporate into healing teas.
It’s often best to use these herbs to treat illness short-term, as they aren’t necessary all the time. There’s a long list of herbs that can be useful in this process, and they vary depending on the symptoms you’re experiencing.
Immune Modulators
Immune modulators are herbs that support the long-term health of your immune system. Taking these on a regular basis can help to condition your immune system to respond effectively and stop illness before it starts.
Some of our favorite immune modulators are holy basil, which we incorporate in teas, tinctures, and more. (Tulsi is even the name of one of our Sanctuary fur friends!) Astragalus, turmeric, and ashwagandha are superstars in this department. Additionally, most functional mushrooms can play this role. We especially like reishi!
We stock lots of tinctures of individual herbs in the apothecary, including the popular favorite from WishGarden, Kick-Ass Immune Activator, for an immunostimulant and Immune Adapt from H&A for an immunomodulator.
Autoimmune Disorders
We want to include a small note on autoimmune disorders because so many of our clients are living with them. Autoimmune issues occur when this amazing system turns on the body itself, incorrectly identifying different systems as pathogens themselves. There are a ton of autoimmune diseases, from the well-known like lupus, multiple sclerosis and rheumatoid arthritis to the mysterious fibromyalgia.
About 80% of those suffering from autoimmune disorders are women. There is much to be learned about how they work and how we can heal them. One of the best things we can do to begin that process is turn down the noise in the body. Get back to the basics we mentioned in the Immune Maintenance section with a special emphasis on rest. Take things slowly, and find medicines and practices that support your whole body. If you’re living with an autoimmune disorder, you know that much comes down to trial and error. You may need to break it down to treat specific systems and symptoms. With a holistic approach, you can survive and even thrive after receiving an autoimmune diagnosis (or in the long journey of seeking one. We’re here to support you!
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