immune system Archives - Center for Holistic Medicine

Don’t look now, folks, but cold and flu season is right around the corner. As the weather gets colder and more people start spending time indoors, our chances of getting sick increase. Plus, with the ongoing risk of Covid, now is the perfect time to review the best ways for keeping your immune system in top shape.

Although our immune system is complex and there is no silver bullet that can prevent you from getting sick, Jennifer Eisenstein, a family nurse practitioner at the Center for Holistic Medicine, says there adopting good lifestyle habits can make a big difference in helping you to ward off viruses.

“It is very possible to build your immune system and keep yourself healthy during these pandemic times,” she says.

Here are six key things that can help support your immune system, and help you stay healthy all year long:

Take Care of Your Gut
Dr. Kelsie Lazzell, a functional medicine doctor of chiropractic and naturopathy at the Center for Holistic Medicine, says immune system health starts in the gut. “Eighty percent of your immune system lives there,” Lazzell says. “If you’re dealing with constipation, diarrhea, bloating, abdominal pain or poor food breakdown/absorption, then your immune system is suffering.”

You can also restore your gut health by eating foods that add more fiber and water. Eating foods that contain natural probiotics, like yogurt, kefir, sauerkraut, miso and kombucha, can also help support the good bacteria that live in your gut, which you need for good digestion as well as overall health. Or Eisenstein says you can take a daily probiotic to keep the bacteria in your gut in balance.
Drain Your Lymph Nodes
Your lymph nodes are part of your body’s built-in waste system — they filter lymph fluid, which contains liquid and waste from the body. And Lazzell says continually finding ways to drain your lymph nodes is an important part of supporting immune health.

One way to do that is by doing contrast hydrotherapy, which is exposing yourself to hot and cold water. She recommends taking a shower and standing in the hot water for one minute and then switching back to cold water for 30 seconds, using as hot and cold of water as you can tolerate.

“This is great to do on a regular basis in the shower and can be very beneficial during times of sickness or feeling under the weather,” Lazzell says. She says that switching back and forth three times can ramp up your lymphatic drainage thus promoting elimination of any bugs/infection that your immune system is trying to clear.
Get Enough Vitamin D
“Vitamin D is key for countless processes in the body, including gut healing, thyroid function, and immune support,” Lazzell says. We typically get our vitamin D from the sun, so it’s not surprising that when the days get shorter and we don’t get as much exposure to sunlight, our vitamin D levels drop and we’re more likely to get sick.

To increase your vitamin D levels, you can either take a vitamin D supplement, or Lazzell recommends taking a cod liver oil supplement, which is high in vitamin D as well as vitamins A, E and K and also has anti-inflammatory effects from the omega fatty acids.

However, before you start taking any vitamin D supplements, it’s a good idea to get your vitamin D levels checked to determine your necessary dose.
Get Plenty of Sleep
Getting lots of rest is one of the best ways to keep your immune system strong and stay healthy. According to the Mayo Clinic, when you don’t get enough sleep, your body produces less infection-fighting antibodies and cells as well as fewer cytokines, a type of protein that helps fight off infections and reduce inflammation.

“Sleep is essential for repairing and restoring. While we sleep, we repair tissue damage, rebuild bones, and synthesize proteins — all of which are essential for proper immune function. If you’re not getting seven to nine hours of restful sleep nightly, your immune system is suffering as the result,” Lazzell says.
Eat the Rainbow
There’s a reason that your mom always told you to eat your vegetables. It’s because a high intake of fruits and vegetables not only provides you with the vitamins and minerals you need (including the all-important vitamin C), but it also increases your intake of antioxidants, which are another key component of having a healthy immune system. Antioxidants help prevent damage to the immune cells themselves, which help fight off viruses and infections. Lazzell recommends “eating the rainbow,” meaning eating lots of fruits and vegetables in a variety of colors.

“We hear this all the time because it’s true: Food should be our first line of defense, with supplements being secondary when our diet fails to meet all the nutritional demands our body requires. Short term immune support when exposed to something is warranted, but the best way to prevent infection is a healthy foundation,” Lazzell says.

Patricia DeAngelis, a functional medicine nurse practitioner at the Center for Holistic Medicine says you should try to eat five servings of vegetables and two servings of fruit per day to give your body the nutrients it needs to suport your imune system. “A robust salad or vegetable dish can satisfy several servings for the day,” she says.

However, if you find that you’re not eating the recommended amount of fruits and vegetables a day, Eisenstein says you should take a daily multivitamin. “Multivitamins give you the daily supplemented needs that can’t be attained through fruits and vegetables, because people usually do not eat enough of them to get the nutrients they need,” she says.
Exercise
Did you know that exercising not only helps burn calories but it can also keep you healthy? Physical activity helps flush bacteria out of your lungs and airways and also boosts your white blood cell count, which helps fight off infections. Plus, exercise helps reduce your stress hormones, which can also boost your immune system. The Department of Health and Human Services recommends you do at least 150 minutes of moderate aerobic activity a week.

“Even light perspiration for 20 minutes a day is a benefit to support your immune system,” DeAngelis says. “A light sweat can be achieved in different ways such as marching in place or going for a brisk walk outdoors.”

However, if you actually feel a cold coming on, you might want to reduce the intensity of your workout. According to the Mayo Clinic, it’s fine to exercise when you have a cold as long as your symptoms are all “above the neck” (i.e. runny nose, nasal congestion, minor sore throat). However, if your symptoms are “below the neck” (i.e. chest congestion, cough, upset stomach) or if you have a fever, you should rest until you feel better.

If you fret about the ability of your immune system to fight off all the nasty bugs out there, don’t worry! As you can see, there are lots of actions you can take to feel better.

Make an appointment with one of our practitioners today!

Jennifer Eisenstein, Family Nurse Practitioner
Treats sick children and adults
Dr. Kelsie Lazzell, Doctor of Chiropractic & Naturopathic Practitioner
Functional medicine for children and adults
Patricia DeAngelis, Family Nurse Practitioner
Functional medicine for children and adults

From a stuffy nose to body aches, headaches and coughing so much that it keeps you up at night, getting sick is never fun.

Of course, the best way to avoid getting a cold or the flu in the first place is to live a low-stress, healthy lifestyle, where you eat lots of anti-inflammatory foods and get plenty of sleep. However, if you’ve already on your second box of tissues this week, you’re probably more interested in finding out how to get over those nasty cold and flu symptoms as quickly as possible.

Unfortunately, when you get a cold, the flu or even a mild case of Covid-19, there’s no magic bullet that can cure you immediately, but there are lots of all-natural remedies you can use to lessen your symptoms and help you feel better faster.

Here are several all-natural remedies for a cold and the flu that you can try.

(Please note that the symptoms of a cold and flu may also be symptoms of Covid-19. If you feel that you have any of the symptoms of Covid-19, such as fever, fatigue, a dry cough or shortness of breath, please contact your physician).

GET A LOT OF SLEEP
As soon as you start to feel a cold or flu coming on, your first line of defense should always be to go back to bed. “It’s absolutely vital to get a lot of sleep,” says Tanya Tanzillo, a nurse practitioner and a functional medicine practitioner at the Center for Holistic Medicine. Sleep helps bolster your immune system and increases the production of T-cells, which fight off foreign invaders. Just remember, however, that you have to actually sleep for your body to fight off an infection. Spending the day “resting” while watching Netflix and checking your phone doesn’t cut it. Here are a few tips to get better sleep when you have a cold or the flu:

Sleep with an Extra Pillow
If you’re waking up to cough or blow your nose all night, you won’t get a very restful sleep. To sleep more soundly, try elevating your head to relieve your congested nasal passages. You can either put an extra pillow under your head, or you can try putting pillows between the mattress and the box springs so you’re inclined on a gentle slope.
Use a Cool Mist Humidifier
Tanzillo also recommends using a cool mist humidifier in your bedroom, which can reduce congestion and help you sleep more soundly. Plus, higher humidity can help stop viruses and bacteria from spreading, which may prevent the rest of your family members from getting sick.

WHAT TO EAT

Avoid Eating Mucus-Producing Foods
If your cold symptoms include a runny or stuffed up nose or cough, Dr. Jerry Gore, clinical director of the Center for Holistic Medicine, says it’s a good idea to avoid eating any foods that will produce additional inflammation, especially refined sugar, as well as foods that create mucus in the body, including dairy products, bananas and peanut butter. Instead, he recommends eating lots of apples, pears and raw vegetables, which can help reduce mucus.

Stay hydrated
“Staying hydrated is so important when you have the flu,” Tanzillo says. That’s because your body is using liquid to produce mucus, and you can also lose liquid if you are sweating from a fever. Hot liquids like soups and tea can with honey can soothe the inflamed membranes in your nose and throat. Tanzillo says bone broths are excellent as well. “The collagen in the bones has amino acids that are the building blocks that can help your immune system repair,” she says.

Don’t Eat Too Much
There’s an old-fashioned saying that goes, “feed a cold, starve a fever,” which is not too different from what Dr. Gore recommends. He says when you have the flu, it’s best to cut down on your food intake in general. “Don’t eat a lot of food while you’re fighting off the flu. Just eat enough to maintain health,” he says. “It’s better to under-eat rather than over-eat.”

WHAT SUPPLEMENTS TO TAKE
There are many different supplements that are traditionally used to reduce the severity of cold and flu symptoms. Here are a few essential ones. However, for specific dosage information, please contact your physician.

Vitamin C
Research has shown that taking vitamin C can reduce the length and severity of the common cold. That’s because when your body is fighting inflammation or an infection, your immune cells pump more vitamin C to help the cells fight off the infection. So, if you’re starting to feel sick, load up on foods that are high in vitamin C, such as oranges, grapefruit, tomatoes and more, or take a vitamin C supplement, such as Ester C, or a whole foods vitamin C product that has acerola cherries in it.
Vitamin A
Vitamin A also plays a key role in the immune system and is known as the anti-infection vitamin because of its role in helping the body fight viruses and bacteria. It can be found in foods (such as carrots, sweet potatoes, kale and spinach) or can be taken in a supplement form.
Zinc
Taking zinc supplements at the onset of a cold or flu may help to shorten the length of your cold and get you back on your feet faster. Dr. Gore recommends taking 15 to 50 mg of zinc a day when you’re sick, however for specific dosage information, please contact your physician.
Vitamin D
Typically we get our Vitamin D from the sun, so it’s not surprising that when the days get shorter and we don’t get as much exposure to sunlight, our vitamin D levels drop and we’re more likely to get sick. If you feel a cold coming on, Tanzillo recommends taking a vitamin D supplement to help boost your immune system to get you back on track.

WHAT HERBS TO TAKE
Traditions also have shown that there are many different naturally occurring herbs that can fight off infections. Here are a few you can try:

Echinacea
Derived from a group of flowers similar to a daisy, echinacea has traditionally been used to fight off colds. It is thought to increase the production of white blood cells, which attack bacteria.
Oil of Oregano
This essential oil – made from the same spice usually used in Italian foods – can be very effective in fighting colds and flus and has antiviral and antibacterial properties. You can either take it in drops that are diluted in water or in a capsule form.

HOMEOPATHIC REMEDIES TO TRY
Homeopathic remedies are a great way of treating a cold or a flu because usually they don’t cause any adverse side effects and you can take different types of homeopathic remedies tailored to the specific symptoms you are experiencing. Here are a few of the most common homeopathic remedies that Dr. Gore recommends for people with cold or flu symptoms.

Aconite 30c
Taking aconite can be very helpful when taken at the very first hint of a cold. Dr. Gore says, “When you have a sudden chill and your energy goes down, take aconite and it may prevent you from getting sick.”
Oscillococcinum
Another homeopathic remedy that can be very effective if taken at the first sign of getting sick.
Gelsemium 30c
One of the most popular homeopathic remedies for the flu is gelsemium, which is ideal if your flu symptoms come on slowly and you are experiencing droopy energy, heavy eyelids or fatigue.
Eupatorium
If your flu symptoms include severe pain in your limbs and back and if you almost feel as if your limbs are broken, try eurpatorium.

HAVE A HEALING ATTITUDE
How you mentally approach being sick can also have a big impact on how quickly you will be able to recover. “This is a time to rest, a time to take a break from life’s stresses,” says Dr. Gore. “It’s not a time for self-criticism or worry. It’s a time for self-nourishment and self-love.”

So instead of blaming yourself for being sick and worrying that you’re missing work, Dr. Gore recommends embracing your sickness as a sign that your body just needs a break.

Tanzillo says often patients try to push themselves to continue working from home instead of resting, but they recover more quickly when they give in to being sick. “When patients can unplug and take care of themselves, they’re going to fight the flu faster,” she says.

Unless you’ve been living under a rock lately, you’ve probably heard the terrifying news: The new Coronavirus, which originated in Wuhan, China, on Dec. 31, 2019, has already infected more than 43,000 people in China and across the globe.

Despite the rapid expansion of the virus, your risk of getting the Coronavirus if you’re living in the Chicago area (and haven’t recently traveled to China), remains very low. However, your risk of getting the flu, is much higher. In fact, the 2020 flu season is on track to be one of the worst in decades. As of Feb. 1, a total of 193 people have been hospitalized with the flu in the city of Chicago since Sept. 29.

How to Prevent Getting a Virus
The Coronavirus, the flu, and even common colds are all different types of viruses – just with varying strengths and symptoms. For example, when you get a cold, you may get a runny nose, sore throat or stuffed up sinuses. When you get a flu, you may get the same symptoms, but they may also come with a fever and body aches, and you may be so overcome with fatigue that you have to go home from school or work immediately. And with the Coronavirus, which is even more severe, causes fever, cough, and shortness of breath.

And when your body encounters a virus, the best weapon it has to fight it off is through your immune system, and people with weaker immune systems are more likely to develop secondary infections, such as pneumonia, that may lead to hospitalizations or death.

“Viruses tend to be opportunistic infections,” says Tanya Tanzillo, a nurse practitioner and functional medicine practitioner at the Center for Holistic Medicine who has many years of clinical experience. “The older people and the younger people, who have weakened immune systems, are the people you need to be concerned about the most.”

Best Ways to Boost Your Immune System
Want to avoid getting a virus? The most basic thing you can do is avoid contact with other people who are sick, and make sure you practice good hand washing at all times to avoid picking up any germs floating around.

And the next best thing you can do is work to try to boost your immune system so your body is equipped to fight off any viruses it comes in contact with.

We asked Tanzillo and Dr. Frances Baxley, MD, who is a family medicine doctor and functional medicine practitioner at the Center for Holistic Medicine, to share their advice on what are the best foods and supplements you can take to boost your immune system to ward off viruses. (Read more about other lifestyle changes you can make that can improve your immune system, too).

Get Lots of Vitamin C!
Everyone and their mother has heard that you should load up on Vitamin C to prevent getting a cold — and for good reason. Vitamin C is an essential nutrient that aids many different functions of your immune system, including helping in the production and function of white blood cells, which fight off viruses. And studies have shown that taking Vitamin C can reduce the length and severity of colds. And you don’t have to just eat citrus to load up on Vitamin C. In fact, this nutrient is found in many types of fruits and vegetables including spinach, kale, broccoli, cantaloupe, kiwi fruit, strawberries, blueberries, guava, black currants, bell peppers and tomatoes.
Boost Your Intake of Fiber
You might not associate a high-fiber diet with a healthy immune system, but Dr. Baxley says, in fact, having a diet that’s high in fiber is one of the best things you can do to support your immune system. “Having adequate fiber in your diet and not having a lot of trans fats, processed foods and artificial sweeteners helps foster a healthy microbiome,” which is where your immune system is regulated, Dr. Baxley explains. And the best way to get more fiber in your diet? Eat more vegetables!

Dr. Baxley says in an ideal world, you should aim to eat 10 to 12 servings of fruits and vegetables a day, but if you can at least get in four to five servings a day, you’ll be doing better. And no, mashed potatoes and French fries don’t count as vegetables. (One serving of vegetables is 1 cup raw or ½ cup cooked). She suggests starting your day with a green smoothie to pack in a couple of servings right off the bat.
Eat a Diet Rich in Antioxidants
Another benefit of eating more fruits and vegetables is you will increase your intake of antioxidants, which are another key component of having a healthy immune system. Antioxidants help prevent damage to the immune cells themselves, which help fight off viruses and infections. Dr. Baxley recommends “eating the rainbow,” meaning eating lots of different kinds of fruits and vegetables in a variety of colors. Some foods that are high in antioxidants include blueberries, strawberries, goji berries, artichokes, kale, red cabbage, spinach and beans.
Take a Cod Liver Oil Supplement
To avoid getting colds, flus and other types of viruses, Tanzillo recommends taking a cod liver oil supplement. “Cod liver oil is a good source of Vitamin A, and it strengthens your mucus membranes, which act as a barrier and trap viruses and don’t let them onto the other side,” Tanzillo says.
Take a Vitamin D Supplement
Vitamin D plays a hugely important role in our immune system, and if you live here in the Midwest and spend a lot of time indoors, it’s likely that you’re not getting as much Vitamin D as you need. That’s why Tanzillo usually recommends that most people take 2,000 to 5,000 mg of vitamin D a day, although it’s best to check with your doctor to find out the amount that’s right for you.

What to Do When You Start Getting Sick
Trying to keep your immune system healthy through a healthy diet is important to prevent getting sick, but what should you do once you’re already come down with a virus? Here are a few things to take to help you feel better right away.

Get Lots of Rest
If you’re starting to feel rundown, don’t try to push through it. Stop what you’re doing, listen to your body, and get as much rest as possible.
Drink Lots of Fluids
Hydrate, hydrate, hydrate! “You really want to be drinking a lot of water so you get all of your good immune cells to where they need to go,” Dr. Baxley says. “Keep the river flowing.”
Take Echinacea and Elderberry
At the first sign of a cold, Dr. Baxley recommends taking some echinacea and elderberry, both of which can help fight off cold and flu symptoms.
Take Vitamin C
Although it’s good to eat Vitamin C on a regular basis, it’s especially important to load up on it when you feel yourself getting sick. However, make sure you don’t take any more than 2000 mg of Vitamin C a day, or you may end up with kidney stones or an upset stomach.

Most people think of November as the beginning of the holiday season, but it’s also the start of another time of year – cold and flu season. As the weather gets colder and we spend more time inside in confined spaces, it’s seems almost inevitable that we’re going to start coming down with a soar throat, runny nose and stuffed up head.

Although you can’t totally prevent getting a cold, there are several simple lifestyle things you can do that will keep your immune system strong and keep you feeling healthy all year long.

Eat a healthy diet
One of the best ways to avoid getting a cold is to eat the foods that help boost your immune system, which means you need to load up on lots of fresh fruits and leafy green vegetables. Specifically, you want to eat foods that are high in Vitamin C (spinach, kale, broccoli, citrus fruits, strawberries, blueberries and more), Vitamin A (broccoli, carrots, sweet potatoes, spinach, kale, dairy products and eggs), and Vitamin D (salmon, avocados, dairy products and eggs). All of these vitamins help your cells fight off viruses and outside toxins that can make you sick.
Take a Vitamin D supplement
We’ve all heard that getting enough Vitamin C can ward off a cold, but did you know that getting enough Vitamin D is key to staying healthy as well? In fact, researchers from the Queen Mary University of London recently pooled data from 25 different studies and determined that people who were Vitamin D deficient and started taking Vitamin D supplements reduced their chance of getting an infection by half. The best way to absorb Vitamin D is to head outside and spend time in the sunshine. But since we live in the Midwest where it’s cold and dark during much of the winter, it’s also a good idea to take a Vitamin D supplement. However, it’s important to check with your doctor to determine the right amount for you.
Get a good night’s sleep
Getting a good night’s sleep is a key to keeping your immune system healthy. According to the National Sleep Foundation, when you don’t get enough sleep, your body produces fewer cytokines, which are proteins that help fight off infection and reduce inflammation. In fact, a recent study showed that adults who average only five or six hours of sleep a night were four times more likely to catch a cold than those who got at least seven hours a night.

And sleep doesn’t just prevent a cold. It can also help you recover from a cold faster because sleep helps bolster your immune system and fight off foreign invadors. When you feel a cold coming on, the first thing you should do is try to get extra sleep. Don’t push through it. Instead, try to sleep as long as your body wants to.
Reduce your stress
While being under stress can’t directly cause you to get sick, it can weaken your immune system, making you more susceptible to getting attacked by outside viruses. It works like this: When your body is under stress, your body releases cortisol, which suppresses the effectiveness of your immune system. If this only happens once in a while, when you’re actually in acute danger, your body can bounce back. But if you are under chronic stress, your immune system becomes chronically weakened.

To reduce your stress, try breathing exercises or meditation or talking to a therapist. Also, you might want to reduce your commitments and try to take time to relax!
Get regular exercise
Did you know that exercising not only helps burn calories but it can also keep you healthy, as well? Physical activity helps flush bacteria out of your lungs and airways and also boost your white blood cell count, which helps fight off infections. Plus, exercise helps reduce your stress hormones, which can also boost your immune system. The Department of Health and Human Services recommends you do at least 150 minutes of moderate aerobic activity a week.

However, if you actually feel a cold coming on, you might want to reduce the intensity of your workout. According to the Mayo Clinic, it’s fine to exercise when you have a cold as long as your symptoms are all “above the neck” (i.e. runny nose, nasal congestion, minor soar throat). However, if your symptoms are “below the neck” (i.e. chest congestion, cough, upset stomach) or if you have a fever, you should rest until you feel better.

Looking for another way to make sure that your immune system is as strong as possible? You can take lab tests to determine if you have any vitamin or mineral deficiencies that contribute to a weak immune system. At the Center for Holistic Medicine, Dr. Jerry Gore and functional medicine practitioner Tanya Tanzillo both administer these tests.

Remember, take care of yourself and stay healthy this cold and flu season!

According to the Centers for Disease Control and Prevention, 1 in 12 people have asthma. That accounts for 7.7 percent of all adults and 8.4 percent of all children.

And sadly, it’s a chronic disease that has been steadily increasing in people of all ages, sexes and racial groups since the 1980s. In fact, according to the CDC, the number of Americans with asthma grew 28 percent from 2001 to 2011, and the numbers continue to rise.

Although scientists haven’t determined exactly why people develop asthma, many experts believe that the rise in allergies and asthma may be due to climate change, which is causing a rise in pollen levels, as well as increased air pollution in cities, and the overuse of antibiotics.

If you’re one of the many people who suffer from asthma, you know that the fall can be an especially tough time to keep your asthma symptoms under control. Not only does colder weather mean more time spent indoors, where you’re more likely to be surrounded by common asthma triggers like dust mites and pet dander, but it is also the start of cold and flu season, which can also make your asthma symptoms worse.

Thankfully, Tanya Tanzillo, a functional medicine practitioner at the Center for Holistic Medicine, says there are many lifestyle changes you can make to help keep your asthma symptoms under control, and to lessen the chance that you’ll have to reach for that inhaler every day.

Don’t open the windows
Now that we are experiencing cooler nights, you may be tempted to open the windows instead of running the air conditioning. However, open windows can allow in more pollen into your home, which can trigger asthma symptoms. Ragweed usually starts to pollinate in August and can last until the first frost, which may not happen until the end of October.
Don’t let your pets sleep on the bed
We all love our pets, but if you’ve got asthma, it’s time to kick ’em off your bed. According to the American Academy of Allergy Asthma & Immunology, the proteins found in a pet’s dander, skin flakes and saliva can aggravate asthma symptoms.
Eat lots of fresh fruits and vegetables
You may not realize that what you eat has any affect on your asthma, but according to Tanzillo, your diet can play a significant impact on your asthma symptoms. Here’s how it works: When someone with asthma breathes in foreign or toxic substances, the body’s immune system produces inflammatory molecules called leukotrienes, which constrict the blood vessels in your airways to try to block out the invaders. However, if you eat a diet high in flavonoids and carotene (which can be found in all colorful vegetables), you can boost your body’s immune system and stop the production of leukotrienes.
Eat lots of Vitamin C
Several studies have shown that taking vitamin C can significantly reduce asthma symptoms, especially in children. Just as with flavonoids and carotene, vitamin C can significantly boost your body’s immune system and keep inflammation at bay, making it better able to fight off airborne toxins.
Take a Vitamin D supplement
Vitamin D has many antibacterial and anti-inflammatory qualities and several studies have shown a significant link between vitamin D deficiency and asthma. Since we live in Chicago where it’s cold and we don’t get that much exposure to sunlight, Tanzillo says it’s especially important to take a daily supplement of Vitamin D. However, she recommends asking your doctor about the correct dosage for you.
Eat fish or fish oil
You’ve probably heard that eating a diet high in omega-3 fatty acids may support heart health, brain health and reduce inflammation, but did you know it can also reduce symptoms of asthma as well? Studies have shown that eating fish twice a week for older children can also significantly improve asthma symptoms. If you (or your kids) don’t get enough fish in your diet, you can always add a fish oil supplement instead.
Get tested for food allergies
Tanzillo says another surprising cause of asthma symptoms may be food intolerances. Many people are aware that there are certain foods that can cause immediate allergic reactions in people – such as those who immediately can’t breathe as soon as they eat a peanut or shellfish. However, Tanzillo says there are other types of foods that people can tolerate at low dosages, but when they eat too much of them, they may cause your body to activate its immune response, which can lead to asthma attacks. Some foods that may lead to intolerances can be dairy, chocolate, meat, citrus foods, food coloring and more. Tanzillo recommends trying to be cognizant of what you are eating when asthma attacks occur and to come in to have a food allergy panel run to determine what may be triggering your symptoms.

Want to get more information about what may be causing your asthma symptoms? Schedule an appointment with Tanzillo today.

We have officially entered that hated time of year — cold and flu season. If you’ve been trapped inside with a coughing co-workers or wiping your kids’ nose every five minutes, you’re probably wondering what you can do to avoid getting sick.

You’ve probably heard that washing your hands frequently, upping your dose of Vitamin C and taking supplements can help you avoid getting sick, but did you know that there are lots of other ways to boost your immune system as well? Here are a few surprising things that you can try:

Get a lot of sleep — One of the best ways to keep your immune system strong and stay healthy is to get lots of rest. According to the Mayo Clinic, when you don’t get enough sleep, your body produces less infection-fighting antibodies and cells as well as fewer cytokines, a type of protein that helps fight off infections and reduce inflammation. So make sure to rest up!
Sing in the shower — Do you ever feel better after belting out a song in your car or singing in the shower? Turns out that singing can, in fact, help your immune system. Researchers at the University of Frankfurt tested members of a professional choir, and they found that those who sang for one hour during rehearsal had more antibodies in their blood, which help fight off infections. And another study in England found that people who sang for an hour had a reduction in their stress hormones and an increase in their cytokines, which help fight infections.
Spend time in the sun — If you are looking for a reason to book a vacation to somewhere warm this winter, consider this: Spending time in the sun can help boost your immune system. Sunshine is the key way that humans get their daily dose of Vitamin D, which is crucial in maintaining a healthy immune system. Ideally, you should spend 15 to 20 minutes in the sun a day, but if you can’t, opt instead to take a Vitamin D supplement.
Laugh it up — Ever heard the phrase that laughter is the best medicine? Turns out that may be true. A series of studies at Loma Linda University in California showed that laughter can help the immune system in many ways. Not only does laughter help reduce stress hormones, which can negatively affect your immune system, but having a good laugh increases the production of the antibody immunoglobulin A, which fights respiratory tract infections, increases the production of gamma interferon, a hormone that fights viruses and more. A good excuse to start watching more Seinfeld reruns!
Go for a walk in the woods — Another way to stay healthy? Go for a hike. Scientists in Japan have done numerous studies on the benefits of “forest bathing,” or the process of taking a quiet, mindful walk surrounded by nature, and found that walking in the woods not only reduces stress levels but also boosts your body’s immune system function, increasing its production of Natural Killer cells. And amazingly, those who spent three days in the forest saw the positive effects on their immune system last for more than a month afterwards.

Looking for supplements that can also help boost your immune system? Check out this blog.

With fall coming, the first cold of the season usually isn’t far behind. But if you don’t want to be stuck coughing and sneezing, the best thing you can do is make sure your immune system is in tip-top shape.

While eating a diet full of fresh fruits and vegetables is important in maintaining a strong immune system, sometimes it’s hard to get all of the nutrients we need just from our food. That’s why taking supplements can help.

So we asked Shawn Burke, a new staff member at the Center for Holistic Medicine who is in charge of our apothecary for her thoughts on the best daily supplements to take to support your immune system.

Probiotic
Having the right balance of good and bad bacteria is essential in regulating your immune system and helping to fight off disease, Burke says. Unfortunately, the prevalence of antibiotics, medications, antibacterial soaps, high levels of stress and poor diet in our modern lifestyles kill off many of the good bacteria that we need.That’s why so many doctors now recommend that people take a daily probiotic — living microorganisms that live in your digestive tract — to promote the balance of good bacteria.You can get probiotics in some foods, such as fermented foods like sauerkraut, kimchi or kombucha and certain types of yogurts, or in a supplement in a capsule form.
Prebiotic
So you’ve heard of a probiotic, but what is a prebiotic? “They are actually the food that makes probiotics more effective,” Burke says. Think of it like this: Prebiotics are the food that probiotics eat.Some of the foods that your tiny organisms enjoy are raw almonds, sprouted nuts, artichoke, jicama, legumes, oats, and honey – all of which take a long time to digest and make their way into your small intestines where the probiotics feed on them. However, instead of eating these foods themselves, you can get prebiotic supplements, often in a powder or capsule form.
Vitamin C
You’ve probably heard that you should take vitamin C when you feel yourself coming down with a cold. But did you know why?Turns out that when your body is fighting inflammation or infection, immune cells pump more vitamin C to help the cells fight off the infection. Vitamin C also acts as an antioxidant, attacking free radicals, such as those from air pollution, secondhand smoke and ultraviolet light from the sun.As we age, our vitamin C levels decline, because we have more long-term exposure to free radicals, so it’s even more important to maintain high levels of vitamin C as we get older.According to the National Institute of Health, adult men should get 90 mg of vitamin C a day, while women should get 75 mg per day. However, some studies suggest older adults should get even more. For example, the Linus Pauling Institute at Oregon State University recommends adults over 50 should get up to 400 mg per day.

Vitamin C is present in lots of foods we eat, such as oranges, grapefruit, kiwi, strawberries, red and green peppers, tomatoes, and more. One orange, for example, has about 51 mg of vitamin C, while 1 cup of sliced strawberries has 97.6 mg. However, if you’re not eating a lot of raw fruits and veggies, it makes sense to take a vitamin C supplement as well.

Vitamin D
Like vitamin C, vitamin D is also key to proper immune system function. Vitamin D helps your immune system by reducing inflammatory proteins and increasing antimicrobial proteins, which fight off germs and viruses. In fact, according to the Harvard School of Public Health, having a vitamin D deficiency can lead to a host of chronic conditions, such as osteoporosis, heart disease, and some cancers, as well as infectious diseases, such as tuberculosis or the flu.The main way we absorb vitamin D is through sunlight (one of the reasons we typically get fewer colds in the summer than in the winter). In our modern lifestyle, however, we are typically inside for most of the day and also wear sunscreen when we’re outside, making it challenging for most adults to get enough vitamin D on their own.That’s why it’s recommended to take a daily vitamin D supplement. Currently, it’s recommended that adults under age 70 take 600 IUs of vitamin D a day, and those over age 70 take 800 IUs a day.
Mushroom blend
Mushrooms have been used in herbal medicine, especially in the Asian cultures, for thousands of years – and for good reason. Certain mushrooms have been found to be powerful anti-disease agents. For example, reishi mushrooms are said to be anti-inflammatory and can support people with compromised immune systems, such as people with HIV or those undergoing chemotherapy. Enoki and maitake mushroom fruitbodies can fight cancer and boost your immune system, and shitake mushrooms have antiviral and anticancer effects. However, because there are so many different types of mushrooms, the easiest way to get the most benefit from them is to take a mushroom supplement made from a variety of mushroom varieties. We sell a supplement called MyCommunity by Host Defense, which is made up of a blend of 17 mushroom species, all designed to bolster your cells against assaults and provide a unique combination of mushroom mycelium and fruitbodies to help balance the immune system in your gut.

Tag: immune system

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