The time is here to say “goodbye” to summer sun and to say “hello” to crisp mornings and colorful leaves. As beautiful as fall is, it also marks the beginning of something that brings misery to many: cold and flu season. Although most of us fall victim to at least one minor cold each year, it never gets any more pleasant or easy to deal with. I'd like to share with you some background on how your immune system works, how you can harness the power of natural remedies to boost your body's defenses, and how to make this your healthiest fall and winter yet.
How the Immune System Works
The immune system is comprised of specialized cells, tissues, and organs designed to defend against germs and microorganisms through a series of steps called the immune response. Like any successful army, the immune system attacks and defends against foreign invaders that try to infiltrate our systems and cause disease. The cells that are part of this defense system are called white blood cells, or leukocytes, and there are two basic classes: phagocytes (cells that chew up invading organisms) and lymphocytes.
The most common type of phagocyte is the neutrophil, which the body primarily uses to fight bacteria. If your doctor suspects a bacterial infection, a blood test may be ordered to check for elevated neutrophils.
Lymphocytes include B cells, T cells, and natural killer (NK) cells, all originating from the bone marrow.
B cells produce and secrete antibodies into the body’s fluids. These antibodies attach to foreign invaders (antigens) circulating in the bloodstream, forming clumps that alert the immune system. T cells and phagocytes then move in to attack.
T cells help stimulate B cells and directly attack cells marked with antibodies. Even when viruses hide inside cells, T cells can recognize tiny portions of viral material and destroy infected cells.
Natural killer cells (NK cells) are another type of lymphocyte that directly destroy invading viruses. NK cells and T cells detect different cues, allowing NK cells to attack a wide array of hard‑to‑find invaders. When NK cells fail to function properly, autoimmune diseases or cancers may develop.
The real strength of the immune system lies in preventing sickness before it starts. Those with strong immune systems get sick less often, even when exposed to the same germs. Here are ways to keep your immune system in optimal shape.
Work Out the Sickness
While “sweating out” a fever is debatable, researchers agree that exercise is a great way to strengthen the immune system. Regular workouts activate T cells, helping them travel more quickly and efficiently throughout the body.
A 2006 study found that women who exercised moderately for about 30 minutes a day cut their number of colds and flus in half compared to those who did not exercise regularly. Each workout builds on the last, strengthening both muscles and immunity. However, extremely intense exercise can weaken the immune system, so aim for brisk but manageable activities like walking, running, swimming, or biking.
If you want added support, consider supplementing with quercetin. A 2008 study found that quercetin, a natural bioflavonoid, reduced flu severity. It interferes with viral replication and supports immune cell activation. I like Pure Encapsulations’ PureDefense w/ NAC because it provides quercetin and supports B cells, T cells, and NK cells.
Eat Well, Feel Well
Eating the right foods is always important, but during cold and flu season it becomes essential. The best immune‑supportive diet is rich in antioxidants, which neutralize free radicals that weaken the immune system and damage DNA.
Some of the most antioxidant‑rich foods include acai berries, cocoa, pecans, elderberries, blueberries, cranberries, pistachios, and garlic. Garlic, in particular, has natural antibacterial properties.
Healthy fats are also important. While saturated fats (found in meat and dairy) can be harmful in excess, omega‑3 fatty acids from fish, krill, and flaxseed help regulate immunity. Drink plenty of water and avoid sugary beverages, which can suppress immune function.
If your diet isn’t perfect, supplementation can help fill nutritional gaps. I recommend Ultra Preventative X, a concentrated multivitamin and mineral supplement with a green food base containing 25 high‑potency fruit, vegetable, and herbal extracts. One serving provides the antioxidant equivalent of 4–5 servings of fruits and vegetables.
What if I Still Get Sick?
Even the most health‑conscious individuals can still catch a cold or flu. If you do, hydration becomes your top priority. Water and herbal teas help flush toxins from the body. Try hot lemon tea for vitamin C without the mucus‑producing effects of oranges or tomatoes.
Reduce dairy intake at the first sign of illness, as it can increase mucus production and worsen symptoms. If you rely on dairy for calcium, consider a calcium supplement instead.
Don't Beat Around the Bush
A terrific supplement once a cold or flu sets in is Andrographis, often called “Indian echinacea.” It has been used for centuries and is credited by some experts with saving lives during the 1919 flu pandemic.
Andrographis may shorten the duration of colds and flus and relieve symptoms such as runny nose, headache, fatigue, and muscle soreness. Its active compounds stimulate immune cells to respond more aggressively to infection.
Hopefully these tips help keep you strong and healthy this cold and flu season. If you have questions or need help placing an order, our customer service team is ready to assist you at (888) 460‑3091 or customerservice@oakwaynaturals.com.
Yours in health,
Dr. Gregg Gittins
