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STRENGTHEN YOUR IMMUNE SYSTEM NATURALLYEvading seasonal colds, coughs and flu can feel like an uphill battle through a treacherous war zone sometimes. As you forge through uncharted territory, you remain constantly vulnerable to an enemy ambush closing in on you. The same can be said of your body during winter when it must regularly defend against viruses and bacteria. Poor battle tactics, such as inadequate immune defences, can increase the chance of viruses and bacteria taking hold and leading to an infection. Fortunately, arming yourself with tools that enhance your immune response can turn the tables on the enemy and mount a counter-attack that could win the war, allowing you to conquer any bugs that may come your way.The nitty gritty of the war zoneYour immune system has evolved to identify and destroy pathogens, viruses and bacteria before they win the war. It does so by drawing on two lines of immune defence – the innate and the adaptive immune responses.The innate immune response is activated when a pathogen you are exposed to invades your body, immediately setting into motion the production and release of immune cells that hunt down and destroy the attacker. Conversely, the adaptive immune response plays a slow and measured strategy, using other types of specialised immune cells (known as B cells and T cells) to learn about the threat and adjust its defences accordingly for a targeted approach.When these two lines of defence are in peak form, your immune system does a sterling job of protecting you against pathogenic threats. However, an inadequate immune response increases the likelihood of pathogens overcoming your immune defences, leading to infection. To help your army of immune cells protect you om infection, you need to create the right conditions for them to effectively defend you. In other words, just as unfavourable conditions (i.e. harsh weather) affect a soldier’s efforts in battle, the following conditions make it more By Carrun Squires70 Era Magazine Winter 2021

difficult for your immune soldiers to defend your body:• poor gut health• low nutrient levels• poor sleep quality• chronic stress• not enough exerciseLet’s look at these in more detail.Engage your gut bacteriaIt might surprise you to learn that your gut is the key to your immune health. The ancient Greek physician, Hippocrates, 2500 years ago stated that ‘all disease begins in the gut’ and he wasn’t far wrong! Within your gut, your resident bacteria (and other microscopic organisms), known as your microbiome, directly interact with your immune army (a large proportion of which is housed in the gut). This affects your overall immune response against infection.Put simply, a healthy microbiome full of beneficial bacteria helps to build immune function, whilst a compromised microbiome can hinder your immune army’s response against infection.Unfortunately, many things can reduce your levels of good bacteria. A common example is antibiotics, which are oen what you are prescribed when infection keeps getting the better of you. Be aware that antibiotics are totally ineffective against viral infections. Repeat courses of antibiotics may cause a loss of beneficial bacteria every time you get sick, making you more susceptible to future infections – truly a vicious cycle.If this pattern sounds familiar to you, consider seeking out the support and care of a qualified Naturopath who can assess and address the health of your gut bacteria by using state-of-the-art microbiome testing. Specific probiotic strains that have been shown to boost immunity and reduce the risk of catching a cold, such as Lactobacillus rhamnosus (LGG®), Lactobacillus plantarum (HEAL 9), Lactobacillus paracasei (8700:2) may be required.Era Magazine Winter 2021 71

helps more than just immune function; it also improves the overall health of your body. This is why having a few stress-busting strategies built into your daily routine can fortify your health and keep infection om taking hold. Try deep breathing, a gratitude journal, gentle daily walking or try a meditation app.Stay fighting fit with exerciseExercise helps you to build strong muscles and allows you to extend the limits of what you’re physically capable of. Similarly, exercise also strengthens your immune system, making it more powerful and effective in its response to nasty infections. Even just 30 minutes of walking has been shown to boost the quantity of immune cells in the body, which is why regular exercise is a key weapon in protecting you om illness. It also aids in the elimination of wastes through the circulatory and lymphatic systems. Keep up a walking routine all throughout winter wherever possible, but if you are unwell don’t push yourself – listen to your body and re-introduce exercise gently.Your cold and flu natural remedy first-aid kitAlthough prevention is always better than cure, stocking up on remedies that can reduce your symptoms and help you get better quickly if you do fall sick is a wise move. Create your very own cold and flu first-aid kit so you can win the war against infections and stay well this winter.Stock up on nutritional ammunitionYour immune system’s ability to protect you also depends upon on your nutritional health. Several key nutrients, like zinc and vitamin C, are crucial as they are involved in the production of immune cells. Without enough of these nutrients to create your immune army, your chance of getting sick is higher.If you’re usually on the losing end of colds and flu, and haven’t considered topping up your nutritional stores, there’s a fair chance that supplementing zinc and vitamin C can increase your resistance to infection and support faster recovery.Maximise your sleep qualityYou’ve probably experienced the difference between a restful and sleepless night and you know which you would prefer, right? Your immune system feels the same, especially when it’s faced with the threat of illness. Put simply, sleep is the body’s time to rest and regenerate itself so it can create enough immune cells to defend you om illness. If sleep has always been a bit tricky for you, or insomnia is a problem, there are a myriad of approaches and natural medicines that a qualified Naturopath can help you with.Keep an eye on your stressHigh and prolonged levels of stress take a toll on the immune system, weakening your defences and making you more susceptible to illness. Managing stress 72 Era Magazine Winter 2021

and zinc and these are certainly stressed when you’re sick.B complex vitamins are also great for general health and immunity. Vitamin A is essential for healthy mucous membranes which line the respiratory tract. Ensure your vitamin D levels are optimal at around 100 nmol/L to maximise its immune protective effects – it works closely with both the adaptive and the innate immune systems and low levels have been associated with upper respiratory tract infections including influenza.Mushrooms to the rescueMedicinal mushrooms such as reishi, cordyceps, coriolus and shiitake have been used in traditional Chinese medicine over many centuries to help:• manage mild upper respiratory tract infections (reishi and coriolus)• relieve mucus congestion (reishi and cordyceps)• support the immune system (shiitake)• enhance energy and stamina and reduce fatigue (cordyceps).These combinations can be found in high dose practitioner-only medicines prescribed by a Naturopath, but including mushrooms in your diet is also protective. Check out my immune boosting soup recipe in this issue of Era Magazine. Load your freezer with soupSoups make for excellent emergency meals if you start to feel unwell. Set aside a day where you can prepare bases, using either chicken ames or vegetable peels with Start with herbal heavyweightsWhen it comes to reducing fever, cough, sore throat and thick phlegm, Andrographis paniculata (Andrographis) packs a punch! In a review of 33 clinical trials it was shown to speed up recovery and shorten the duration of cold symptoms. It’s oen a key ingredient in herbal cold and flu combinations.Echinacea spp. (Echinacea) is one of the most well-known herbal medicines for improving immunity and fighting infection. It was traditionally used by the Native Americans for this very reason and the traditional use is now supported by scientific research and clinical studies showing that its main effect is in modulating white cell count – a key defence in your immune system.Sambuccus nigra (Elderberry) is another herb used traditionally to treat colds and flu. As with Echinacea, its use is now supported by clinical studies. It has proven anti-viral activity against several respiratory viruses and enhances the immune system too. One of the key actions of Elderberry is that it attacks the spike proteins on viral cells ‘dissolving’ them so that they can’t pierce human cells and replicate. Pretty amazing!Call for nutritional back-upThe combination of zinc and vitamin C has been shown to reduce the duration and severity of common cold symptoms due to its immune-supporting actions. A quality, high-strength blend can help reload your body with the ingredients it needs to defend you. Your adrenal glands live on vitaminC Era Magazine Winter 2021 73

plenty of garlic, thyme and oregano, as these herbs are rich with antibacterial compounds which can help your immune system. Strain and eeze your soup bases. Then, when you need them, deost and add esh vegetables or sip as a high mineral broth.Stock up on tea to help replace lost fluidsIf you do get sick, one way to improve your recovery time is by topping up any fluids you’ve lost to fever or sweats with herbal tea. Herbs such as thyme, peppermint, liquorice and ginger steeped with a teaspoon of honey can help to decongest your nose and soothe your throat, giving you relief when symptoms arise.Aussie eucalyptus oilEucalyptus essential oil is fantastic for keeping airways clear and open, particularly when you’re feeling congested in your sinuses or chest. Using eucalyptus oil-containing chest rubs, or adding a few drops to an oil diffuser before bed, can help with symptom relief, making it easier to breathe when you’re feeling stuffy.Preventing cold and flu with food as medicine• Drink plenty of water or herbal teas to stay hydrated.• Eat a diet high in esh uit and vegetables and whole grains. This ensures that you get vitamins, minerals and antioxidants that are essential for a healthy immune system.• Eat adequate protein – either lean meat, chicken, fish and eggs or om plant sources such as legumes and soy products like tofu and tempeh.• Have lots of onion and garlic for their anti-microbial activity. Ginger and chilli are very warming and can be beneficial, particularly in the colder months.• Avoid processed foods as they oen lack essential nutrients and provide empty calories.• Minimise or avoid the use of alcohol and caffeine – these leach many valuable nutrients om the body.We all lead very busy lives and sometimes trying to pinpoint exactly what you need to prevent winter illness or alleviate irritating symptoms can seem overwhelming. There are an abundance of retail items trying to vie for your attention. Seeing a qualified natural medicine practitioner like a Naturopath can save you time and money in the long term as they are skilled at identifying the weaknesses in your defence. However, should a formidable opponent sneak past your defences, leading to a cold, cough or flu, a Naturopath can prescribe additional immune-boosting strategies and practitioner-only medicines to help you recover faster so you can spend more time appreciating the beauty and magic of winter.www.carrunsquires.com74 Era Magazine Winter 2021

Immune Booster SoupINGREDIENTS8 shiitake mushrooms 6 cups of organic or homemade chicken stock 4 cloves of garlic, chopped2 tsp ginger, grated1 onion, diced1 chicken breast, diced ½ cup white miso paste½ cup spring onions, sliced ¼ cup parsley, finely chopped ¼ cup esh basil, finely choppedMETHOD Soak the mushrooms in a cup of hot water for 10 minutes whilst preparing the soup. In a medium saucepan, place the stock, garlic, ginger, white miso, onion, spring onions, and chicken. Bring to the boil, then reduce heat to low and simmer. Slice mushrooms and add their soaking liquid and simmer for a further 3 minutes.Place in warm bowls and sprinkle with basil and parsley. Serves 4Enjoy!By Carrun SquiresEra Magazine Winter 2021 75