Take Charge of Your Immunity
Lightbulbs & Pearls | 009
My husband was preparing for a business trip to Idaho where he was a featured speaker at a leadership summit when… he had that dreaded feeling that he was coming down with a cold. Oh no! I immediately got him started on all the tools in our arsenal, packed them for his flight, and was relieved to hear that after a good night's rest, he was feeling much better for the long couple of days ahead.
With this being cold and flu season, I thought it might be a good time to review a few foundational strategies for taking charge of our immune systems and mitigating our chances of getting sick.
The Miracle of Povidone-iodine
Growing up, I remember seeing my mom in bed with a cold or flu only one time. She seemed to have superhuman abilities to fend off seasonal ailments. I used to chalk it up to her hearty mid-western, German stock… but when I was researching virus prevention and treatment protocols a couple of years ago, I think I found her secret weapon.
One particular protocol recommended povidone-iodine nasal spray as a top line of defense, so I ordered a couple of bottles. The first time I used it, childhood memories came flooding back. I vividly remember that distinct odor hanging in our house from the iodine drops my mom used. No gentle aerosolized sprays back then! Instead, she used a potent liquid in a little brown glass bottle that you smelled immediately upon entering the house.
First discovered in 1811, povidone-iodine is an antimicrobial agent that has been used commercially since 1955 and is on the World Health Organization’s “List of Essential Medicines.” While best known as the key ingredient in the familiar brown Betadine surgical scrub skin cleanser, it has been used for decades around the world in mouthwash, gargles, and throat and nose sprays with astounding (mind-boggling, actually) efficacy.
In fact, a single povidone-iodine gargle can kill up to 99.9% of coronavirus and other viruses within 30 seconds of contact. I’ll let that sink in for a few seconds. Lest you think this is a one-off paper, I found this statistic in a slew of articles on PubMed, some from ENT surgeons who utilized povidone-iodine gargles and nose sprays as their trusted shield while performing surgeries. Many countries encourage the use to prevent colds and sore throats, and Japan includes it in their national respiratory guidelines.
For the past three years, I have used the nose spray at the inkling of a cold and have successfully fended off all but one. (I think I caught that one too late, but it still significantly lessened the severity.) After researching this post, I’ve ordered gargle and throat spray and will be having my family use them as a preventative this season.
Immunemist nose and throat sprays
Sage Sirona Iodine Nose Spray
Betadine Mouth Wash
Immunity Boosters
These are simple lifestyle habits that I cultivate to boost my family’s immunity, especially during the fall and winter months.
Sleep
I’ve written about the importance of sleep to our overall health and mental well-being, but research in sleep science also shows a critical correlation between sleep and physical health. It is becoming increasingly evident that sleep has a profound impact on our immunity—and not simply because our bodies need to rest.
The strengthening of our immune system happens at a cellular level during sleep; while asleep, we actually have an increased production of cytokines associated with inflammation, which fortifies both our innate and adaptive immune responses. And just as sleep helps the brain refresh for learning and memory, it also aids in strengthening our immune memory.
Supplements: Zinc, Glutamine, Elderberry, Echinacea, Vitamins C and D,
and Eps 7630
These supplements all have evidence-based efficacy on the immune system barriers and can either: 1) help strengthen the immune system to help prevent colds and flus, or 2) significantly shorten the duration and lessen the intensity if something latches on.
Zinc is an essential mineral for the development of immune cells; it can be found in red meat, shellfish, eggs, and legumes. Glutamine is an amino acid that supports immune cells and is critical for cell growth. Typically, the normal functioning of our bodies can produce enough of this naturally, so be sure to eat a variety of whole foods, especially proteins.
Elderberry is a botanical that has been shown to increase white blood cells and shorten the duration and severity of the common cold. Echinacea, also a botanical, stimulates the white blood cell activity and energizes immune cells so they are ready to attack bacteria and viruses. While it’s best to try to supplement the body naturally, in our house that’s not really a viable option for Elderberry and Echinacea, so Elderberry liquid or gummies and Echinacea capsules are staples in our supplement drawer.
Vitamin C is a potent antioxidant and protects against oxidative stress. It is not produced in the body, so we rely on quality food sources such as guavas, kiwifruit, bell peppers, strawberries, and citrus. Vitamin D (much like sleep) modulates innate and adaptive immune responses, with the major source coming from our own skin when it is exposed to the sun. Typically, 8-10 minutes of noon sun is sufficient, but in overcast climates, this can become an issue so supplementation may be a wise move.
EPs 7630 is a proprietary root extract of the South African Pelargonium Sidoides plant, which in clinical studies has been shown to significantly reduce the symptoms and intensity of colds and upper respiratory infections. Myself, my husband, and my son have all used it at the first sign of a cold, all with great results. I use V Clear from Integrative Therapeutics and especially like the chewable tablets.
Exercise and Movement
People exercise for a variety of reasons, but most are probably unaware of exercise’s significance in protecting us against illnesses. Exercise stimulates the circulation of immune cells; it also boosts blood flow that brings oxygen to those critical cells, further promoting healthy immunity cells. Skeletal muscles also release molecules that help to reduce the level of inflammation in our bodies. Movement of all kinds is essential to staying healthy.
Last but not least…
Wash your hands with mild soap and warm water for at least 20 seconds several times throughout the day, but especially after you come home from the market or shake someone’s hand. And I probably don’t need to mention this. but smoking increases your risk of colds and illness significantly…another reason not to smoke!
Move the Lymphatic System
In a post devoted to taking charge of our immunity, I would be remiss not to mention our lymphatic system. This powerhouse network of organs, vessels, and tissues is often overlooked and consequently neglected… but nonetheless it is a consequential part of our immunity. Essentially, it is our waste management system. It balances the fluids in our bodies and drains away toxins. It also produces white blood cells called lymphocytes that seek and destroy bacteria, viruses, parasites and fungi.
Sounds great, right? It is, but, unlike our blood system that circulates thanks to the miracle of our hearts, the lymphatic system has no pump of its own. Instead, it relies on body movement and smooth muscle contraction for its propulsion. In other words, optimal functioning of a key immunity component relies on movement.
There are three things I do regularly to ensure optimal lymphatic circulation. First, I incorporate as much movement into my day as possible, such as walking every morning, sitting on the floor to put my shoes on, getting up from my chair at least once an hour, and standing as much as I can, just to name a few. Also, I’ve been seeing rebounders (mini fitness trampolines) making a comeback from the 90s! Not sure where I’d put it, but as the bouncing action is beneficial movement... I’m giving it some thought!
Second, I am a huge fan of dry brushing, as some of you may remember in my post Dry Brushing Devotee. I very religiously brush my face and body every morning before getting washed up. Since the vessels of the lymphatic system sit right below the surface of the skin, stimulating circulation through daily brushing can do wonders to activate the system and prevent stagnation. I also use the Anma massage tool on my face several times a week. This facial device utilizes an ancient Japanese massage technique that not only promotes lymphatic drainage but also aids in fascia release, softening tension lines in the face.
Third—and this something I’m just folding into my routine—is the Big Six Method by Dr. Perry Nickelston. This is a prescribed order of rubs, pats; and taps at the six largest lymph node clusters in the body. Designed to unclog any blockages and get the lymph system flowing freely, it takes less than 5 minutes to do and some swear it’s a game changer for better health.
Here’s to moving, brushing, massaging, tapping, and patting your way to healthy fall and winter!