Whether you’re under the weather right now, recovering from something or in prevention, there is a tendency – well, I’ve certainly been guilty of it – to rush to your nearest Nourish and panic-buy the entire store, in an attempt to get your immune system back on track.
Only when in desperate need, do we like to throw the kitchen sink at our immune systems, but this is ill-advised. Navigating your way through an aisle of supplements is dodgy territory; you can be easily convinced that everything will do you some sort of good, wasting not only your time and money but potentially doing you harm.
For example, we all know that magnesium is good – it’s an essential mineral responsible for over 300 biochemical reactions in the body. If you are deficient, a magnesium supplement will help improve your sleep, among other things.
But if you take magnesium supplements when you’re already at an optimal level, the excess might just give you diarrhoea. Another example: too often, we self-diagnose and make assumptions that if we’re feeling particular lethargic or weak, we must be iron deficient or borderline anaemic.
Then we add those horrible penny-tasting iron drinks to our routine and, if our diagnosis was wrong, our digestive system suffers. Hence, testing and personalised expert advice – when it comes to supplements – is crucial. You need to get a sense of what you – an individual – have got plenty of and what you’re lacking, before you go down the supplement route blind.
But here is the problem: although we know our health needs will vary from person to person, we still crave that “one-size-fits-all” advice that goes a little further than “an apple a day keeps the doctor away”.
As a health journalist with a poorly functioning immune system, I’ve been asking various doctors, nutritionists and alternative medicine experts about this idea of a generalised recommendation over the years, getting lots of different and even conflicting – advice. Nevertheless, there are some points they all agree on . . .
Vitamin C
The humble vitamin that everyone should get lots of. Risk-wise, if you reach optimal levels of Vitamin C and you keep adding to it, all that happens is that the excess will leave your body via urine production, no harm done.
Ensure you get it through natural foods – pineapples are my go-to provider, they are packed with lots of other health benefits too – but you can add a once-daily supplement into the mix here.
As I try to build myself back up after a nasty festive flu and a repeat viral infection, I’m told by the experts at Nourish that any virus will find it hard to survive in a bloodstream that’s fuelled with Vitamin C. I’m currently taking Solgar Ester-C Plus 500mg Vit C.
Sugar
At this stage, there have been entire tomes written about how sugar is the body’s enemy and as far as processed, refined sugars are concerned, none of the aforementioned health professionals are in disagreement.
What I wasn’t fully aware of, however, was that sugar further suppresses the immune system. Having been unwell myself for about four weeks straight, I just wanted comfort in the form of biscuits and chocolate; anything that would make me feel less miserable for even five minutes.
Thing is, by adding so much refined sugar to my body, I was enabling the virus to reign free. As much as you can, focus on whole, natural foods – naturally occurring sugars are fine in this regard, and your immune system will be on your side. Though life gets in the way, if you can aim for an 80;20 ratio of unprocessed to processed foods, you’ll begin to see the effects on your health.
Multivitamins
For some reason, multivitamins get an awful lot of flak; we don’t trust the marketing and we are right to question what we are taking on a daily basis.
However, this is one of your best bets for a one-size-fits-all supplement because the dosage of each vitamin and mineral will be relatively low and, thus, there will be far less risk involved.
But the brands you choose are important. Recently, I was recommended to try Nature’s Plus Source of Life Gold in liquid form. If you can stomach the liquid – it tastes a bit like some kind of tropical vomit but it is by no means the worst – all of the goodies will be far more easily absorbed by your body than by the tablet form, but they are still an option too. On day one, I already felt its impact.
I’m a fan – maybe not of the price – but of the fact that it’s the world’s first wholefood-based multivitamin that supports total body health. Here’s just some of what’s in it – all in doses that should be low-risk to most adults: a blend of mushrooms that are known heroes for the immune system (when mixed together); spirulina; chlorophyll from concentrate (a super-potent antioxidant and natural healer); turmeric (another immunity powerhouse); a complete profile of essential vitamins and minerals; more than 120 colourful fruits and vegetables; and a mixture of natural ingredients to promote gut health (which is essential for overall wellbeing).
I’m only on day four, but my energy has increased, my recovery from illness is speeding up and my digestive system is feeling better than it has in months. What’s more, my desire to dive on a bag of Maltesers has been quelled in favour of foods that are doing me some nutritional good.
Echinacea
For colds and flus, all agree on the gentle benefits of echinacea, with its antiviral properties. It keeps upper respiratory conditions at bay and, if you find yourself floored by one, up the ante by drinking three glasses of water with 8-12 drops of echinacea each day.
It supports the immune system significantly and builds up your body’s resistance. Choose A Vogel. A few years back, I had a sinus infection that hung around, reinvigorating itself for about three solid months. I got on the echinacea and I have not had a sinus issue since.
Ginger
Finally, don’t underestimate the power of what you can find in your kitchen for an immune-boosting tonic. I’ve noticed huge health benefits from home-made ginger tea. Ginger is one of the world’s healthiest natural foods, with anti-inflammatory, antiviral and antibacterial properties, among others.
For a quick fix, add a peeled 2cm chunk to boiling water with a spoonful of good quality Manuka honey, the juice of half a fresh lemon and a teaspoon of ground turmeric. Your body will thank you later.
Be aware that the above is advised for a more general, all-round stronger immune system. For any more specific health concerns, or to decide what supplements – in more concentrated doses – are for you, consult your doctor.
Avoid the guesswork and any associated, counter-productive effects.
