While the slightest hint of a sniffle sends many of us running to load up on vitamin C, your immune system is influenced by far more than supplementation. Factors like sleep, stress, and inflammation in the body can affect the way your immune system functions, lowering your defences and making you more susceptible to contracting colds and flus.
While there’s no substitute for consuming a balanced diet rich in whole foods, getting adequate sleep, exercising, and keeping your stress levels low, there are some effective supplements and tricks you can use to support your immune system function. Whether you already have a cold and are looking for ways to get better faster or simply want to prevent illness during the winter months, these are the supplements and techniques we turn to.
1. Vitamin C + Zinc
A key immune-boosting nutrient, the antioxidant-rich nature of vitamin C helps support cellular function in the immune system and protects against pathogens and free radicals, and encourages the production of white blood cells that help prevent infection. Meanwhile, zinc is an essential catalyst in immune system function as well as other enzymatic processes in the body. As the body cannot store zinc, it’s essential to consume it daily via food or supplementation. Our go-to supplements are the Swisse Zinc + Vitamin C Powder, or the Pillar Performance Vitamin C + Zinc Immune for a capsule option.
2. Soak it up
Honestly, there are few woes that a good long soak in the tub won’t cure. When sickness hits, try supercharging your bathtime by turning it into a mustard bath; used in Ayurvedic medicine to promote good circulation, draw out toxins, and reduce stress on the body. It’s also a traditional English remedy for colds, fevers, congestion, and stress. Plus, it leaves you with super-soft skin post-soak. To take a mustard bath, mix together your own soak of mustard powder, essential oils (try eucalyptus and lavender to open the sinuses and promote relaxation), epsom salts, and baking powder. Or, try a premade version like Dr. Singha’s Mustard Bath.
3. Vitamin D
One of the most crucial vitamins to support a healthy immune system, vitamin D synthesis relies on your exposure to sun, making it particularly important to consider supplementing during winter.
4. Scent the air
Tap into the power of aromatherapy by adding a few drops of essential oil to a diffuser; we like the Oil Garden Hayfever Blend to combat allergy symptoms, peppermint oil for alleviating headaches, or lavender oil to set a calm tone before bed.
5. Prebiotics and probiotics
The digestive and immune systems are interconnected, with an imbalanced digestive system having a negative effect on immune response. Along with eating a nourishing diet rich in whole foods, taking prebiotic and probiotic supplements can contribute to healthy digestive function; probiotics promote a balanced gut microbiome, while prebiotics act as a precursor for healthy gut bacteria growth.
6. Elderberry
A powerful antiviral, elderberry extract has long been used to prevent flus and viral infections. It may also play a role in activating immune system response.
7. Try a vapour rub
If you’re already in the throes of a cold or flu, rubbing a vaporizing balm laden with essential oils on your best, back, and neck can help soothe aches caused by a fever and decongest the sinuses. Look for formulas with ingredients like tea tree, eucalyptus, lavender, and peppermint.
Words by AR Staff
Feature image courtesy of Jacob Sutton for Numéro Homme
