Would you like to learn how to boost your immune system and stay healthy this cold and flu season? Read on to find out what simple diet and supplement strategies you can follow to beat these viruses in their tracks.

Your immune system is constantly protecting you from invading organisms at a level of complexity most of us cannot comprehend. Modern medicine focuses mainly on the invading organisms as the source of disease without an appreciation for the beauty of your immune system’s ability to protect you from harm. Two people can be exposed to the same organism but only one person may actually manifest symptoms. Why would one person get sick but not the other?

Why do people get sick?

Many factors can answer this question such as the current state of the individual's unique biochemistry, genetics, environment, toxic load, stress levels, nutritional status, state of mind etc. Every day your body accumulates a specific amount of wear and tear. It is up to your immune system to repair the daily wear and tear you experience. It is only when your immune system can no longer keep up that your body begins to break down and cannot fight off an infection. If your body is functioning at a level that puts you in the best possible position to defeat an organism then you will most likely not get sick. There are exceptions to this such as the HIV virus, but in most cases, you can win the battle.

There are many dietary strategies, supplements, and herbs that will help support your immune system. The first thing to look at is your dietary protein intake. The immune system requires high energy levels and amino acids from protein sources to mount an immune assault on an invading organism. A condition known as "PEM" or protein-energy malnutrition can lead to immune system suppression and make you more susceptible to infection. In addition to high-quality lean protein sources, a good quality whey, pea, or hemp protein powder or free-form amino acid powder can provide your body with an extra boost of amino acids.

Processed carbohydrates and sugar can lead to immune system suppression. A study published in the American Journal of Clinical Nutrition found that white blood cell activity was reduced by 50% for 5 hours after ingestion of 100 grams of sugar. Stay away from sugar!

What are the best supplements for immune health?

Essential fatty acids from fish oil such as EPA and DHA help to balance the immune system as well as act as precursors for vital immune system chemicals. Dietary fiber directly supports the immune system by stimulating the lymphoid tissue in the gut where 70% of the immune system resides. Fiber also helps to eliminate toxins and increases the number of healthy gut bacteria. Increase fiber intake from fruits, vegetables, beans, and lentils.

Vitamin D is not actually a vitamin but a prohormone that is intricately involved in a healthy immune system. You must attain 20-30 minutes of sunshine every day on your entire body in order to produce enough vitamin D, so supplementation is usually required. Vitamin D supplementation has been shown to reduce the rate of upper respiratory infections. Vitamin D can be taken at a dose of 800-2,,000IU/day safely and effectively depending on your age and current health. Higher doses are used in our patients with autoimmune diseases and for genetic reasons.

Vitamin A deficiency is the most common vitamin deficiency in the world. Vitamin A is vital for healthy mucosal barriers such as the intestine, lung, and sinuses which account for your first line of defense against invading microbes. Vitamin A is required for white blood cell division, natural killer cell activity, lactoferrin secretion and improved immune system communication and antibody responses.

We can’t talk about immune system function without discussing the mighty vitamin C.