What is the Immune System?
You’ve probably heard about the immune system and its role in the prevention of sickness and fighting off viruses and bacteria, but what is it exactly? It’s a complex network of cells and proteins that defends the body against disease or other potentially damaging foreign bodies. When functioning properly, the immune system identifies threats, including viruses, bacteria and parasites, and mounts an immune response to protect the body.
How Do You Boost The Immune System?
Boosting immunity means maximising potential for the immune system cells to readily do their job. If the body is perfectly healthy and functioning, this will be much easier. If the body is taxed by stresses, illnesses, or malnutrition, it will be harder. This is why, in Chinese medicine, the focus is not always on strengthening the immune system specifically, but rather the whole body to allow the immune system to function optimally. Since the immune system resides in the blood and lymphatic system, proper circulation of these systems is essential to good health and must be promoted.
How does Traditional Chinese Medicine Boost the Immune System?
First and foremost, proper diet and exercise are fundamental, and the key to having a healthy and fully functioning immune system. In addition to this, there are some amazing herbs and acupuncture/acupressure points to boost the entire body and immune system.
What Can I Do to Strengthen Immunity with Diet?
Nourish blood:
Nourishing blood ensures proper circulation in the body and helps the organs to function. It helps to moisten and warm the body and tissues and transports oxygen and nutrients around the body.
Foods to include:
- Animal protein: bone broth, red meat, chicken, lamb
- Vegetables: mushrooms (especially oyster and shiitake), root veg such as squash, sweet potatoes, pumpkin, turnips, carrots, garlic, onions and leeks, dark leafy greens (combine with vitamin c to aid iron absorption)
- Fruit: stewed fruits and fruit such as goji berries, figs, prunes, cherries, pomegranate
- Herbs and spices: nettles and nettle tea
- Other: eggs, sesame seeds, seaweed and algae
Strengthen the lungs & digestive system and reduce phlegm:
Foods to include:
- Cooked and easy to digest foods
- Whole Grains: small amounts of legumes and grains e.g. rice, oats, barley
- Herbs and spices such as garlic, fresh ginger, fennel, turmeric and nettle
- Vegetables: watercress, onions, radish, mushroom, sprouts, potatoes
- Other: fruit, sprouts, seaweeds
- Eat simple small meals and include foods that are easy to digest
Foods to avoid:
- Excessive amounts of raw vegetables, fruits and salad.
- Avoid dairy products as they are mucous producing
- Minimise sugar and sweets as they weaken the digestion
- Avoid cold foods and foods that are hard to digest. Ice cream, iced water, cold smoothies etc can all slow the digestion down and cause phlegm/dampness to build
What else can I do?
- Foods known for their anti viral properties include – garlic, onion, ginger so make sure you’re eating plenty of these
- Limit stimulants such as coffee, alcohol and nicotine
- Take medicinal mushrooms (particularly cordyceps)
- Chinese herbal medicine: herbs can help to modulate the immune system and have been used alongside western medicine in around 85% of cases in China to combat Covid-19. Many herbalists are offering remote sessions and delivery of herbs during this time, so do get in touch if you’d like a referral
- Adaptogens such as ginseng help to boost energy
- A good probiotic (ie Symprove) helps to strengthen gut flora
- High levels of vitamin C have been shown to help ward off viruses and trials are currently underway in China to test the efficacy of this against Covid-19. Vitamin D and Zinc may also be helpful
- Qi gong and breathing exercises can help to strengthen the body’s energy and lung function so try spending a few minutes building a regular practice – there’s a routine here, and lots more available on YouTube: https://youtu.be/Sv7IvgwR6hk
- Get lots of sleep! Wind down before bed and incorporate calming things such as meditation, sound journeys to help de-stress and improve sleep quality. There are lots of free resources out there at the moment for guided meditations, my favourites are the Live Awake series: https://soundcloud.com/liveawakepodcast/s02-dont-forget and Deepak Chopra and Oprah Winfrey’s Hope in Uncertain Times series: https://chopracentermeditation.com/
- Have acupuncture! Studies have shown that stimulating certain acupuncture points raises lymphocytes, which help to produce antibodies and destroy compromised cells in the body. The clinic is currently closed but will reopen as soon as the government deems it’s safe. Please contact me if you would like to go on the waiting list and receive a notification when we re-open.
REFERENCES
Pitchford, P., 2009. Healing With Whole Foods. Berkeley, Calif: North Atlantic Books.
https://en.m.wikipedia.org/wiki/Immunity_(medical)
https://clinicaltrials.gov/ct2/show/NCT04264533
https://classicalchinesemedicine.org/role-chinese-medicine-covid-19-epidemic/
https://pubmed.ncbi.nlm.nih.gov/20709154/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3256323/
https://www.sciencedirect.com/science/article/pii/S1021949814000301
https://pubmed.ncbi.nlm.nih.gov/12856872/