How to Keep a Strong Immune System Naturally in Winter
Winter 2023 was not a good one for many of our patients! Many got sick with COVID-19, the Flu, or other respiratory illnesses that lingered for weeks. This is why Dr. Dominique Fradin-Read thought it would be helpful to present a strategy to prevent illnesses during the colder seasons and introduce some natural ways to enhance your immune system.
As always, for any health support, lifestyle plays an important role
A balanced food plan with a lot of vitamins, minerals, and antioxidants
For those who want a full review of the literature about nutrition's role on the immune system, we recommend the book “Nutrition and Immunity” published in 2019 by two Harvard researchers, Maryam Mahmoudi and Nima Rezaei. This newsletter will summarize what is now well known to provide the building blocks of a good immune system.
Optimal levels of essential nutrients that can support immunity are found in various foods. The main ones involved in immunity are:
Vitamin C
Vitamin C immediately comes to mind. Vitamin C is vital in supporting immunity because of its antioxidant effects, antimicrobial and antiviral actions, and impact on immune system modulators. Vitamin C helps maintain the integrity of the respiratory epithelium, enhances the efficacy of the various immune cells (lymphocytes and natural killer cells), normalizes the production of inflammatory cytokines, and decreases histamine levels. It might also inhibit directly viral replication.
Vitamin C is found in citruses, oranges, kiwis, strawberries, papaya, guava, tomatoes, red peppers, broccoli, kale, and brussels sprouts.
Vitamin D
Studies suggest that lower Vitamin D levels are associated with a higher risk of severe respiratory tract infections and higher mortality risk from respiratory diseases. Therefore, maintaining a good blood level to support immunity is essential. Unfortunately, Vitamin D is only present in small quantities in very few kinds of food, such as fatty fish (including salmon and tuna) and fish liver oils. In addition, beef liver, cheese, and egg yolks contain small amounts. Fortified foods, especially fortified milk, provide most of the Vitamin D in the diets of people in the United States.
Polyphenols
Polyphenols are potent antioxidants and appear as strong anti-infectious agents supporting the immune system in fighting viruses and bacteria. In addition, these nutrients can positively impact the role of the microbiome as an immunoprotector by encouraging the growth of beneficial gut bacteria.
Blueberries, green tea, dark chocolate, garlic, and spices such as turmeric and ginger are foods rich in polyphenols.
Zinc
Zinc is involved in numerous aspects of cellular metabolism. It is necessary for the activity of approximately 100 enzymes in the body. It plays a significant role in supporting the immune system. Zinc also has antiviral and anti-inflammatory properties, and it helps maintain the integrity of tissue barriers, such as the respiratory epithelium. Studies have found associations between low zinc status and a higher risk of viral infections, and people with zinc deficiency have a higher risk of diarrhea and respiratory diseases. Zinc is found in good quantities in meat, oysters, nuts, whole grains, and dairy products. A few vegetables, such as beans, sweet potatoes, kale, and green beans, have moderate amounts of zinc, but the body absorbs better Zinc from animal sources than plant sources.
Selenium
As a component of enzymes that have antioxidant activities, selenium helps reduce the risk of infections and the systemic inflammatory response that follows. Human and animal studies suggest that selenium is another essential mineral that helps support the immune system through its role in T-cell maturation and function and natural killer cell activity. Low selenium status in humans has been associated with lower natural killer cell activity, increased risk of some bacterial infections, and increased virulence of certain viruses.
Selenium is an essential mineral in many foods, including Brazil nuts, seafood, meat, poultry, eggs, dairy products, bread, cereals, and other grain products.
Enough protein in the diet
Proteins are essential macronutrients for the immune system. They are chains of amino acids that, once digested in the digestive tract and absorbed in the blood, are essential for synthesizing immune proteins, including cytokines and antibodies against infectious agents that mediate immune responses.
Research shows that a protein deficiency can significantly impair immune function and increase our susceptibility to infectious diseases.
It is important to note that protein requirements increase considerably with illness severity. Current clinical practice guidelines recommend giving patients with mild to moderate illness 0.8 to 1.2 g/kg protein per day and prescribing higher protein diets up to 1.2 to 1.5 g/kg to critically ill patients.
Keeping the gut microbiome at the highest level of protection
A few months ago, we reviewed the important role the gut plays in supporting the immune system. A large amount of the immune cell population resides in the gastrointestinal tract. These cells are positioned in the gut lining and act as guardians of our body by secreting antibodies to fight viruses and bacteria recognized in the gut lumen.
The composition of the microbiome interferes with the function of these immune cells. Probiotics found in food can play an essential role in protecting the microbiome and stimulating the production of beneficial bacteria that help compete with and reduce the number of harmful bacteria.
But more than just acting on the microbiome's composition, probiotics directly impact the efficacy of the gut immune defense cells. These probiotics can promote the proliferation of regulatory T cells (Tregs), which are essential for regulating inflammatory responses and maintaining immunological balance in the gut. They can also decrease the number of pro-inflammatory cells and increase lymphatic tissue function. Maintaining an excellent microbiome to support the gut-associated lymphoid tissue (GALT) function is crucial and a significant component of the body’s immune system. It is estimated that more than 70% of the body’s B lymphocytes are found in the GALT. Probiotics are believed to support healthy GALT composition and, in turn, support barrier function,
Probiotics can be found in various foods such as yogurt, kefir, some cheeses, sauerkraut, tempeh, kimchi, kombucha, pickles, and miso.
Eating prebiotic-rich food is another way to support a good microbiome. These are fibers that the body cannot digest, and that can feed the good bacteria in the gut. Such fibers are found in grains, bananas, greens, onions, garlic, soybeans, and artichokes.
The impact of sleep on the immune system
Sleep plays a crucial role in supporting the immune system as it contributes to the production and robustness of various immune cells. It is during our sleep that our hormones and neurotransmitters are regulated (Cortisol and Adrenaline in particular) to maintain the homeostasis and good balance of various body functions-- and the efficacy of the immune system in particular,
In addition, lack of sleep has proven to increase the production of inflammatory cytokines in the body, increasing the risk of developing chronic conditions such as autoimmune diseases, which in turn will increase the susceptibility of these patients to infections.
Studies show that people who do not get quality sleep or enough sleep are more likely to get sick after being exposed to a virus, such as a common cold virus. Lack of sleep can also affect how fast you recover if you get sick. In a recent study, one night of total sleep deprivation significantly increased neutrophil counts and decreased neutrophil function in healthy men.
According to the National Heart, Lung, and Blood Institute (NHLBI), adults should get 7–9 hours of restorative sleep per night to support their immune system. Improving your sleep is an excellent way to prevent sickness in wintertime.
Keep your stress at the door to avoid getting sick
Easy to say but not so easy to do!
Chronic psychological stress significantly impacts the sympathetic nervous system, which regulates the production of cortisol, adrenaline, and noradrenaline stress hormones. Stress can also disrupt the production of neurotransmitters such as dopamine, serotonin, and GABA.
Immune cells have receptors for these neurotransmitters and hormones. Activating these receptors regulates the production and function of immune cells in case of needed immune response. Recent evidence shows that immunological cells (e.g., lymphocytes) change their responsiveness to signaling from these neurotransmitters and hormones during stress.
In the same way that lack of sleep increases the production of inflammatory cytokines, chronic stress increases the risk of chronic inflammation, reducing the immune system's efficacy. This impacts the ability to fight infection but can also increase the risk of autoimmune disease and even cancer.
Psychological stress occurs when events or environmental demands exceed an individual’s ability or willingness to cope (Lazarus and Folkman 1984). Our recommendations are to be constantly aware of potential stressors in our lives (as the existence of stressors will not go away) but try to prevent their harmful effects by using all the methods possible to limit the consequences of the situation. Cognitive behavior techniques, meditation, faith, exercises, getting on a trip, or using supplements/ medications peptides… try anything to limit the impact of stress on your body.
A good cocktail of vitamins, supplements, and peptides for immune system support
Dr. Dominique Fradin-Read recommends a few products that will increase immune defense and help you stay healthy during the winter season. She is happy to present her protocol, which has worked exceptionally well for herself and many patients.
Vitamin D3
Vitamin D3, the once-a-week dose of 25000 IU with added K sold in our office, can keep most patients' blood levels at a perfect range over time.
Vitamin C Chews
We carry a good brand with a wonderful taste—cherry or orange. Dr. Read prefers the chews due to the vitamin's direct action on the local immune system in the mouth. If you take a reasonable dose of 2 daily (600 mg) during winter, it will not impact the enamel of your teeth, as a dentist might claim.
Immuno DMG tablets or chews
Zinc is one of the best blends of immune support and anti-inflammatory agents, (low dose of Vitamin C that will not interfere with the previous products: Zinc, Betaglutan, Elderberry, Maitake, and Astragalus). For the same reason as for Vitamin C, Dr. Fradin Read prefers chews for their preventive action in the immune system locally in the oral cavity. A trick that Dr. Fradin-Read has used herself with great success is that if you travel on a plane, take one tablet at the airport before departure, then one every 3-4 hours during the flight, and one when you land at your destination. Going to Europe, this is a total of 4 /5 chews, and you might avoid getting sick on that plane.
Colostrum 40% IgG
Colostrum contains immunoglobulins G (IgG), A (IgA), E (IgE), D (IgD) and M (IgM). Each has a specific role in immune health. IgG is naturally found in the highest concentration. Other naturally occurring immune-support compounds include lactoferrin, proline-rich polypeptide (PRP), lymphokines, interferons, interleukins, oligosaccharides, lysozymes, insulin growth factors (IGF-1 and IGF-2) and transforming. Our product is a highly concentrated formula of immune and growth factors from a bovine source produced from mammary glands shortly after giving birth and collected from USDA-certified dairy farms in the U.S. It is free of hormones, pesticides, and antibiotics- It is collected after the first 24 hours, defatted and standardized to contain 40% IgG. Taking one twice a day will be another support to enhance your immune defense.
Probiotic GI
Probiotic G.I. provides 10 billion CFU per capsule of the beneficial bacteria Lactobacillus acidophilus, Lactobacillus salivarius, Lactobacillus casei, Bifidobacterium bifidum, Bifidobacterium lactis and Streptococcus thermophilus. G.I. epithelial cell health and T cell function within the G.I. tract. As described above, research suggests that Lactobacillus salivarius (Ls-33), Bifidobacterium lactis (Bl-04), and Streptococcus thermophilus (St-21) help to maintain a healthy immune. We recommend taking two capsules daily for optimal proception during winter.
The product is shelf-stable and does not require refrigeration, which makes it easy to use when traveling.
Cortisol Calm
This product is designed to maintain a healthy cortisol response and support relaxation, restful sleep, and positive mood during stress. We pointed out the importance of good sleep and stress management to support the immune system, which is why Dr. Fradin-Read recommends adding this product to help your immune system stay strong. This interesting formula includes extracts of Ashwagandha, Rhodiola, Magnolia, and L-theanine, which support a healthy cortisol response and help with relaxation. The recommended dose is two capsules at bedtime if you need to work on sleep and one capsule AM and PM if you take it for stress reduction. This dosage can be higher in case of significant stress and sleep issues combined.
Peptides for immune support
If you are looking for a higher level of immune protection, traveling a lot, or being exposed professionally to infectious risk, Dr. Fradin-Read recommends adding peptides to your regimen during wintertime. These peptides can also be a great way to recover quickly in case of illness. The general term peptides refers to a group of natural products resulting from the assembly of amino acids in small chains, generally injected under the skin with a minuscule needle, that have some supportive function in our body. Please contact us for more information on peptides.
Let’s not forget the benefits of intravenous infusions of vitamins and minerals and glutathione or NAD to prevent or help treat illnesses.
This will be the last recommendation to help you stay healthy.
At VitaLife-MD, we offer signature formulas for immune system support that have been proven to help many patients prevent or treat infections successfully over the years. Dr. Fradin-Read carefully put these formulas together after she received intense training in VI nutrition.
You can decide if you need a Basic Immune Support infusion as a protective measure or a higher dosage of Vitamin C and Zinc while feeling under the weather or being sick. A small bag infusion of glutathione will follow all our formulas.
In the case of serious diseases in particular, to prevent or treat what is now recognized as long COVID-19, a series of infusions of NAD might be one of the best ways to recover good health faster.
Links to studies:
https://pubmed.ncbi.nlm.nih.gov/37763251/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10532519/
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