With the whole world clamoring for information during the rapid spread of COVID-19, the global public health community is echoing a message familiar to anyone who’s big into natural health (that’s you, right?): Live a healthy lifestyle to arm yourself against illness. Welcome to our special series on optimizing your immune system.
In the wake of COVID-19, immune health isn’t a seasonal concern. It’s a global obsession. That’s why we’re rolling out our most comprehensive coverage ever on immune health. We’re here to offer you a refresher and add some new intel to your arsenal of knowledge. Because knowledge is vital for good health—and a stronger-than-ever immune system.
What’s a virus?
If your body’s cells were a car or plane, you’d be right to refer to viruses as hijackers. After all, viruses only survive if they can find a likely carrier (living, normal cells) to take over. If the carrier allows entry, the virus can then kill, damage, or change the cells in its quest to survive and multiply—making you sick in the process. But if the carrier (you) has a good defense system (your immune system), then the hijacker is more likely to be defeated.
What’s the immune system?
“Your immune system is your interface with the environment,” notes Andrew Weil, MD. “If it’s healthy and doing its job right, your body can interact with germs and not get infections, with allergens and not have allergic reactions, and with carcinogens and not get cancer. A healthy immune system is the cornerstone of good general health.”
Two main types of germs routinely challenge the immune system: bacteria and—most famously of late—viruses.
Know your immunity types
- innate (non-specific/natural) immunity: general protection we’re born with; fights harmful germs (e.g., viruses) that enter the body (e.g., through the skin or digestive system) using immune cells (e.g., T cells—“helper/killer cells”—and phagocytes—“eating cells”)
- adaptive (specific/active) immunity: protection that is acquired/adapted throughout life; immune system makes antibodies to fight specific bacteria/viruses
- passive (borrowed) immunity: short-term immune protection from another source (e.g., antibodies from mother’s breast milk)
What happens when a virus invades?
Even if you have a strong immune system, sometimes the virus is a successful hijacker. But the immune system doesn’t just give in; it goes into overdrive to get rid of the thief. Our normal white blood cell (leukocyte) count is about 4,500 to 11,000 per microliter of blood. When we get sick, this number skyrockets as our immune system produces more white blood cells to respond to the virus.
These cells immediately set out to defeat the hijacker … and that’s when we get all those annoying symptoms. “Symptoms like a stuffy nose or fever are actually the result of your immune system going to work,” says Dr. Thomas S. Ahrens, a fellow of the American Academy of Nursing and research scientist.
How easily can viruses spread?
Often very easily. For example, with one sneeze, we can eject up to 20,000 droplets that could contain hijacking viruses like rhinovirus or coronavirus. Someone needs only to touch or breathe in these particles to give the virus the opportunity to hijack its next victim.
Know key viruses
- virus: a microscopic parasite that depends upon its host to replicate; viruses are much smaller than—and different from—bacteria; there are more than 200 different viruses that cause the common cold
- coronavirus: a family of viruses that cause infections in animals or humans; in humans, several types of coronaviruses cause mild to more severe respiratory infections like colds, pneumonia, or severe acute respiratory syndrome (SARS)
- SARS-CoV-2: severe acute respiratory syndrome coronavirus 2: the specific name given to the newly discovered coronavirus that causes the disease COVID-19
- COVID-19: the name of the disease that is caused by the most recently discovered coronavirus
We know—there’s a lot of info to take in re: COVID-19, and sometimes it can get a bit overwhelming. So before you read that next pandemic update, take one minute, right now, to breathe slowly and deeply into your belly for some on-the-spot relaxation.
Immune system stars
Chaga mushroom
A potent immune strengthener, chaga can help us ward off harmful pathogens thanks to its antiviral activity—without toxic side effects. It can also help reduce inflammation in the body.
Echinacea
Extracts of the herb echinacea have demonstrated a positive effect on the immune system by increasing the number of white blood cells, which fight infections. In a 2014 review of 24 studies involving more than 4,500 subjects, echinacea was found to help in preventing colds.
Folate
Otherwise known as vitamin B9, folate is essential to DNA synthesis and cell growth. Deficiency is thought to hamper immunity.
Lysine
One of the essential amino acids (protein building blocks), lysine plays an important role in the immune system. Food-wise, lysine is available primarily in meat and dairy products, so those on a plant-based diet may want to take it in supplement form (L-lysine). The best vegan food sources of lysine are legumes.
Oil of oregano
Oil of oregano has long been used for the symptoms of colds, flu, bronchitis, and other respiratory complaints because of its anti-inflammatory, antiviral, and antibacterial properties. According to researchers, carvacrol—an important constituent of oregano oil—has a unique way of breaking down the external proteins of the norovirus (a notoriously contagious virus that causes vomiting and diarrhea), allowing the internal part of the virus to be killed.
Probiotics
These beneficial bacteria may be found in foods like vegan yogurt with live cultures, as well as in fermented vegetables like sauerkraut and pickles. Probiotics are also sold as capsules, tablets, liquid supplements, and loose powder. Probiotics can help promote immune health by secreting protective substances in our gut that then activate the immune system, preventing pathogens from taking hold.
Quercetin
Quercetin is a powerful antioxidant found in plant foods like citrus fruits, and preliminary research shows it may stop the rhinovirus in its tracks by preventing it from replicating and spreading. (The rhinovirus is the most common cause of upper respiratory infection, aka the common cold.)
Selenium
Selenium is an important trace mineral for human functioning, including immunity. Selenium is found in foods like nuts, seeds, and brown rice and in supplement form. Selenium has been the subject of ongoing studies focusing on its beneficial impact on white blood cells and immunity.
Vitamin B complex
The B-complex family refers to eight vitamins (including folate), all of which work together to convert the food we eat into fuel. A lack of B vitamins like B12 and B6 has been linked specifically with poor mood and a decrease in immunity. Because B12 is found mainly in animal products, vegans need supplements, as may older
people who are more at risk of B12 deficiency.
Vitamin C
An antioxidant that can be taken as a supplement on an ongoing basis to stimulate components of the immune system, vitamin C may help shorten the duration of the common cold. Bonus: Research has shown that people with higher vitamin C stores have lower risks of hypertension, coronary heart disease, and stroke.
Vitamin D
Supplementing with vitamin D helps ensure we get enough in our system, since sun exposure can be a challenge for many and food sources are few. Studies have shown that vitamin D can strengthen our immunity to infections due to vitamin D receptors on cells of the immune system.
Vitamin E
This super antioxidant is involved in boosting the body’s immune function, helping to fight off bacteria and viruses. Vitamin E is also important for healthy skin and eyes. Good food sources of vitamin E include vegetable oils, green leafy vegetables, red bell peppers, seeds, and nuts.
Zinc
Research has demonstrated that people who supplement with zinc seem to catch fewer colds, and those who already have colds experience reduced duration and symptoms with zinc supplementation. Zinc stimulates the production of our own immune cells so we have a better defense against viruses and bacteria.
Look for part two of our special series on immune health in our July/Aug issue. You’ll learn about immunity myths and facts, as well as lifestyle habits to protect yourself.
This article was originally published in the May/June 2020 issue of alive US, under the title “Virus vs Immune System.”
