Naturopathic approaches to boost your immune system

As the seasons start to shift and change, it’s common for illness to strike. When it comes to warding off cold and flu bugs, there are steps we can take to support our immune system. For a holistic approach, let’s look to naturopathy for inspiration.

Naturopathy, or naturopathic medicine, is a healthcare system that utilises natural therapies. Understanding the body’s innate ability to heal itself, naturopathy aims to use these natural therapies to support this ability. 

This can look like adjusting your diet, taking supportive herbs, making changes to your lifestyle and integrating other holistic practices like acupuncture and homoeopathy. Here are some of the naturopathic approaches to consider to help boost your immune system.

Immune-boosting foods and herbs 

The food we eat can play a big role in how we feel and can help to support our immune system. Reducing inflammatory foods like caffeine, sugar and highly processed foods and focusing on a varied diet full of whole foods is a great place to start.

Eating nutrient-dense foods that contain vitamin C (like citrus fruits, peppers, broccoli and strawberries) helps our body to heal and boosts our immune system. Vitamin D is also important for our health, with studies suggesting it helps to reduce the risk of colds and flu. Good sources of vitamin D include oily fish, egg yolks and fortified foods. During winter, you may need to take a supplement to ensure you’re getting enough vitamin D.

Anti-inflammatory foods and those packed with antioxidants can also support us. Try spices like ginger and turmeric as well as foods rich in omega-3 fatty acids like fish, walnuts and chia seeds. Herbs like echinacea, elderberry, garlic and ginseng are also often used to give our immune system a helping hand.

Finally, having a healthy gut can go a long way in keeping us well. Try to eat probiotic-rich foods like yoghurt or fermented foods for happy gut bacteria and a supported immune system.

Lifestyle changes 

Naturopathy looks at patients as a whole. This means considering your lifestyle and any impacts it may be having on your health. To be fighting fit, look at these areas and what changes might be helpful.

Managing stress levels is something many of us want to master. Chronic stress can impact our immune system by decreasing the white blood cells in our body that help fight off infection. Over time this may even lead to stress-induced illnesses. Try to uncover the stressors in your life and what may help to reduce their impact. Stress-reducing activities like exercise, meditation and breathing exercises can help here and don’t be afraid to reach out for professional support.

Getting enough sleep is another area many people are keen to work on. Not getting quality sleep can increase our chances of getting unwell and may hinder recovery time. Look at your sleep hygiene and see what tweaks could help, or explore some natural ways to fall asleep.

Moving our bodies can help to boost circulation and move more white blood cells around the body. It’s thought that regular bouts of moderate-intensity exercise, lasting around 45 minutes is best for immune boosting, but you may want to speak with your doctor to learn more about what’s right for you. It’s also important to listen to your body and rest when you’re feeling run down, this can help our body fight infection when it’s already started.

Hydrotherapy

Hydrotherapy is where water is used to treat various symptoms. Naturopaths may recommend hydrotherapy in their practice, and some of the techniques can help support our immune system. 

Enjoying an Epsom salt bath can be a relaxing treat for anyone, but as well as soothing tired muscles and relieving stress, these baths could also help our immune system. It’s thought that Epsom salt can spur on white blood cell production, helping our bodies fight illness. Try having one when you’re feeling run down or at the start of an illness and see if it helps.

Saunas can also be used to support our bodies’ natural defences. By heating the body up and alternating between hot and cold, we ‘train’ the cells in our body to react to high temperatures as it simulates a fever. This encourages more white blood cells into our system and boosts our immune system overall.

If you can’t get to a sauna, alternating between hot and cold water in the shower can also have an impact; the shock of the cold water stimulates those white blood cells again. Cold water therapy (including ice baths and cold water swimming) also has this effect along with other mental health benefits.

Hopefully, these naturopathic approaches have inspired you to consider some new ways to stay healthy this season. If you want to work with a naturopath for more tailored advice, search for a naturopath near you today.