The Foundation of a Healthy Immune System
January 3, 2025
The Foundation of a Healthy Immune System
Scientists and medical experts agree that the key to optimal health and vitality is a healthy immune system.
Mother Nature’s singular goal is the survival of the species. To the extent that we contribute to that end—by staying fit, handling stress, eating right—we are rewarded with a competent immune system. For every transgression (obesity, a sedentary lifestyle, poor diet, unmanaged stress, cigarette smoking), our immune system is penalized.
Age, stress, and poor nutrition can sap our immune system of its effectiveness. A healthy immune system grows ever more important as we age, and the immune system declines as we age, making us more susceptible to various diseases and pathogens. Influenza provides one example. During young adulthood, when the body can mount a robust immune response to this common virus, influenza is rarely fatal. Among the elderly, however, the virus is associated with significant rates of death and hospitalization from flu-related illness (Nichol KL, 2005).
The immune system’s health is closely related to stress, frequency of exercise, and nutritional status. Poor intake of vital nutrients is closely associated with a depressed immune response and an increased rate of disease.
Boosting Immunity Through Nutrition
Reducing or, better yet, cutting your intake of sugar is the single most important dietary change you can make to support immune health. Stay away from sugar, white flour products, prepared foods, dressings, candies, caffeine beverages, and fast food. Focus on organic ingredients from the rainbow: eat a diet rich in citrus fruits, peppers, dark leafy greens, onions, garlic, and ginger—the list of delicious immune-boosting botanical ingredients goes on and on. Drink 6-8 glasses of filtered water and consume 5-9 servings of fruits and veggies daily.
Restorative Sleep and Its Role in Immunity
Another key aspect of a healthy lifestyle is getting adequate rest—ideally 7-8 hours a night. In addition, regular physical exercise benefits the immune system and reduces the risk of respiratory infections.
Exercise: A Natural Immune Booster
Scientists have long observed that people who exercise regularly live longer. This is because cardiovascular fitness leads to better circulation. Exercise also strengthens bones and maintains greater oxygen delivery. But why do exercisers experience fewer illnesses? Because every time we are strenuously active, we give ourselves a “fever.” This temporary but significant elevation in core body temperature triggers a more active immune system.
Stretching and range of motion (ROM) exercises are great for improving your immune system. Through movement, especially movement that involves muscles and joints going through their full range of motion, lymphatic fluid bathes every cell, playing an important role in immunity and detoxification (removing toxins and metabolic debris). Yoga, dancing, rock climbing, bouncing on a trampoline, basketball, swimming, tai chi, martial arts, and regular simple stretching movements are wonderfully effective ways to improve lymphatic circulation and are also great stress relievers.
Managing Stress for Stronger Immunity
Stress is a highly modifiable risk factor that impairs immune function. Stress management and modulating the stress response with breathing exercises, meditation, yoga, tai chi, hobbies, and cultivating a rich social and spiritual life will all help the immune system. One of my go-to supplements for stress management is Magnesium, the Miracle Mineral. Here are 2 of my must have forms of Magnesium both in the Bis-Glycinate form, one, a tasteless Miracle Mineral powder and my personal favorite our best-selling supplement Magnesium BisGlycinate Capsules.
Immune System Maintenance: Think Beyond OTC Remedies
Just Say “NO” to OTC Drugs and Remedies.
First, begin avoiding over-the-counter drugs that only suppress the symptoms of illness. Believe it or not, nature has equipped us with extraordinary immune weapons, the most notable being the ability to generate a tremendous amount of heat—fever. This innate defense system was developed millions of years ago to kill bacteria and viruses. Instead of suppressing this immune defense with a pill, try allowing it to run its course. You’ll be stronger for it, as every fever teaches your immune system valuable lessons that cannot be learned otherwise.
Building Resilience: Immunity Is About Adaptation
Illness is not always a bad thing. Exposure to new microbes is part of an active life, and the ensuing battle between our bodies and infection can make us stronger. Getting sick a few times a year with quick recovery is normal for a healthy person, but frequent illnesses with lingering symptoms could indicate a weakened immune system.
Healing and Prevention: The Power of Patience
Be patient when you get sick. When illness comes, think of it as a message from Mother Nature to slow down and take better care of yourself. Often, stress-related illnesses can be traced to lifestyle habits: working too hard, sleeping too little, and eating poorly. Illness is a signal to slow down, get more rest, and eat your vegetables. With proper supplementation and healthy eating, you can potentially avoid colds or the flu for an entire season.
Immunity Support: Supplements to Strengthen Your Defenses
No matter how well you care for yourself, occasional illness is inevitable. But there are steps we can take to minimize the severity and frequency of illness. Supplementing your diet with immunity-boosting nutrients is one effective way to support your body’s defenses. Here are a few supplements that I recommend:
• Vitamin C
Vitamin C (ascorbic acid) is a key component of the immune system and antioxidant defense (Kagan VE et al, 1991; Kagan VE et al, 1992; Peters E et al, 1993). It prevents the production of free radicals and reduces DNA damage in immune cells. Vitamin C also helps reduce pro-inflammatory cytokines and recycles vitamin E (Schwager J et al, 1998). Vitamin C aids in wound healing.
• Glutathione (my favorite go to supplement ever!)
Glutathione (pronounced “gloota-thigh-own”) is the body’s essential health AID—Antioxidant, Immune Booster, and Detoxifier. Without it, your cells would disintegrate from unrestrained oxidation, your body would have little resistance to bacteria, viruses, and cancer, and your liver would accumulate toxins. Produced naturally in our cells, glutathione functions as both an antioxidant and an antitoxin. It plays a major role in immune defense and aging. Our glutathione levels indicate our state of health and can predict longevity. LabNaturals, Inc. is the only compounding pharmacy to compound products with Acetylated Glutathione and topical Palmitated Glutathione.
Note: L-Reduced Glutathione does not get absorbed from the gut.
Some Benefits of Glutathione:
• Increases energy
• Slows down the aging process
• Reduces muscle and joint discomfort
• Strengthens the immune system
• Detoxifies the liver and cells
• Improves sleep quality
• Enhances mental focus and clarity
• Alleviates stress
• Improves skin health
• Vitamin D
Vitamin D is a fat-soluble vitamin that the body produces when the skin is exposed to UV light (specifically UVB) from the sun. In Pittsburgh, we don’t have many sun-filled days, making Vitamin D deficiency quite common. Vitamin D is a powerful immune system modulator that promotes healthy T-Cell and macrophage responses. We recommend 45 IU’s per pound of body weight of Vitamin D, along with blood testing of 25 (OH) D to maintain levels between 60-80 ng/dl. My favorites are Vitamin D 5000iu and Vitamin D plus K
• Probiotics
Probiotic bacteria play an essential role in regulating the immune response. Studies have identified several genes and compounds derived from probiotics that regulate immune functions. Probiotics are critical as they produce immunoglobulins (IgA and IgG), with 80% of the immune system residing in the gut.
LabNaturals, Inc. carries Probiotic 30 Billion CFU, a powerful blend of 8 friendly bacteria strains and 30 billion CFUs to support a positive balance of microflora in the intestines. Supplementing with probiotics helps restore friendly bacteria colonies depleted by stress, antibiotics, and gastrointestinal disturbances. Probiotic 30 Billion CFU’s is stomach acid-resistant to ensure maximum benefits. I am also a fan of Mega SporeBiotic and this is my go to spore probiotic that survives the stomach acid and can be taken after a meal.
Your Immune System: A Lifelong Investment
As we journey through life, we often think about the things we can’t control: the weather, the traffic, the occasional curveball that life throws our way. But one thing you can control is how well you take care of your immune system. Think of it as an investment—one that pays lifelong dividends in the form of better health, more energy, and resilience in the face of life’s challenges.
By nourishing your body with the right foods, managing stress, staying active, and supplementing with nature’s most powerful immune allies, you’re giving yourself the best chance to thrive. And remember, building a healthy immune system isn’t about perfection—it’s about consistency. Even small steps make a big difference in the long run.
So, take a moment today to celebrate the incredible, self-healing system that’s working tirelessly within you. It’s time to show it the love and support it deserves. After all, you’re not just surviving—you’re thriving. And with a little effort, your immune system can carry you through life’s adventures with strength and vitality.
Here’s to your health—and to a future where your immune system is as strong as your will to live well!
Susan M, Pharmacist/Owner