Why You Keep Getting Sick, and How to Boost Your Immune System | Part 2

Outside of taking antibiotics for an infection or Tylenol for a fever, most people don't have many alternatives for boosting their immune systems. However, many natural, immune-boosting supplements and lifestyle adjustments can significantly strengthen your defenses against illnesses.

A robust immune system helps you stay healthy even when exposed to viruses or bacteria. Integrating the right supplements with foundational lifestyle changes discussed in Part 1, Why You Keep Getting Sick, and What You Can Do about Those Flu Symptoms | Part 1 allows you to experience fewer sick days, better energy levels, and improved overall well-being.

This article highlights science-backed strategies to support your immune system, including new information on NAC and sinus flush techniques for enhancing respiratory health and reducing sinus infections.

The Role of Lifestyle and Diet in Immunity

Before diving into supplements, revisit Part 1 of this series for foundational advice on how diet, sleep, exercise, and stress management create the cornerstone of a strong immune system. Supplements work synergistically with these factors for optimal health.

Supplements to Enhance Your Immune System

1. Vitamin D

Vitamin D is crucial for immune function. It boosts your body's natural production of cathelicidin, an antimicrobial peptide that helps the immune system fight infections.

• Dosage Protocol: Take 10,000–20,000 IU daily during winter months or as directed by a 25-OH-D blood test. Follow the “high-dose vitamin D protocol” detailed in the original post for acute immune support.
• Best Form: Liquid emulsified vitamin D3 for optimal absorption. Avoid vitamin D2, as it is less effective at raising vitamin D levels.

Reference: Bikle DD. Vitamin D and immune function: understanding common pathways. Curr Osteoporos Rep. 2009.

2. N-Acetylcysteine (NAC)

NAC is a powerful antioxidant that replenishes glutathione, the body's master antioxidant. It plays a key role in respiratory health by breaking down mucus and supporting lung function.

• Benefits:
  • Reduces inflammation in the respiratory tract.
  • Supports detoxification by promoting liver health.
  • Protects against oxidative stress during infections.
• Use in Immunity: NAC has been shown to reduce the severity of respiratory infections and lower the risk of flu complications.

Dosage: 600–1200 mg daily, especially during cold and flu seasons.

Reference: De Flora S, et al. Beneficial effects of NAC in reducing influenza symptoms. Eur Respir J. 1997.

3. Sinus Flush Techniques

Sinus infections and congestion are common during colds and flu. A saline sinus flush can reduce inflammation and clear nasal passages of irritants, allergens, and pathogens.

• How to Perform a Sinus Flush:
  • Use a sterile saline solution with a Neti pot or squeeze bottle.
  • Lean forward over a sink and gently irrigate one nostril at a time.
  • Ensure the saline is isotonic to prevent discomfort.

Benefits:

• Clears mucus and bacteria from the sinuses.
• Reduces inflammation and swelling in nasal tissues.
• Prevents secondary infections caused by stagnant mucus.

You can watch Dr. J's video on sinus flush here

4. Zinc

Zinc supports over 100 enzymatic processes in the body, including developing and activating immune cells like T-cells.

• Dosage: 15–30 mg daily to support immunity.
• Deficiency Risks: Low zinc levels can impair immune responses, increasing the risk of infections.

Reference: Shankar AH, Prasad AS. Zinc and immune function: the biological basis of altered resistance to infection. Am J Clin Nutr. 1998.

5. Vitamin C

Vitamin C enhances immune cell function and protects against oxidative stress. High doses can reduce the severity and duration of colds.

• Dosage: 1–3 grams daily. Increase to 6 grams during acute illnesses.

Reference: Hemilä H. Vitamin C and infections. Nutrients. 2017.

6. Silver

Colloidal silver acts as a natural antimicrobial agent against bacteria and viruses.

• Use: Take 1 teaspoon of colloidal silver 2–3 times daily as a preventive measure. Spray forms can soothe sore throats.

Reference: Lansdown AB. A review of colloidal silver's antimicrobial properties. J Wound Care. 2006.

7. Herbal Remedies

Herbs like Echinacea, Andrographis, Astragalus, and Goldenseal enhance immune resistance by increasing the activity of white blood cells and natural killer cells.

• Usage: Use at the first sign of illness for maximum effectiveness.
• Synergy: Combine with adaptogens like ashwagandha or rhodiola for stress-induced immune suppression.

Reference: Block KI, Mead MN. Immune system effects of echinacea, astragalus, and other botanicals. Integr Cancer Ther. 2003.

8. Reishi Mushrooms

Reishi mushrooms contain polysaccharides and triterpenes that modulate the immune system and enhance the body's response to infections.

• Dosage: 500 mg daily for maintenance; increase to 1,000 mg during illness.
• Benefit: Reduces viral replication and strengthens white blood cell production.

Reference: Gao Y, Zhou S, Jiang W. Reishi mushroom and immunomodulation. Int J Med Mushrooms. 2003.

9. Adaptogenic Herbs

Adaptogens like ashwagandha, Rhodiola, and licorice balance stress hormones and reduce cortisol levels, helping the immune system recover from chronic stress.

• Dosage: Follow the recommended dose on the supplement label.
• Effect: Supports adrenal health and prevents immune suppression due to stress.

Reference: Panossian A, Wikman G. Effects of adaptogens on the central nervous and immune systems. Pharmaceuticals. 2010.

10. Coconut Oil

Coconut oil contains lauric acid, a natural antibacterial and antiviral compound.

• Usage: Take 1–2 tablespoons daily to fight infections.

Reference: Wang LL, et al. The role of lauric acid in viral infections. Front Immunol. 2020.

Combined with my first post's diet and lifestyle principles, I hope these recommendations help improve your chances of not getting sick this winter season.

Preventative Protocol

Incorporate these daily practices to keep your immune system strong:

1. Protein Intake
   • Guideline: Consume at least 0.5 grams of protein per pound of body weight every day.
   • Why: Protein is essential for producing immune cells, antibodies, and enzymes for a strong defense system.
2. Vitamin D
   • Dosage: Take at least 2,000 IU per day.
   • Additional Tip: Get a 25-OH-D blood test to personalize your dosage based on your current levels. Optimal levels should be around 50–70 ng/mL.
3. Vitamin C
   • Dosage: 1,000 mg daily to support immune cell function and reduce oxidative stress.
4. Adaptogenic Herbs
   • Dosage:
     • Ashwagandha: 1 gram daily.
     • Rhodiola: 600 mg daily.
     • Eleuthero (Siberian Ginseng): 500 mg daily.
   • Why: Adaptogens balance stress hormones and help prevent immune suppression caused by chronic stress.
5. Immuno Supreme
   • Dosage: 2 capsules with breakfast daily.
   • Why: This blend typically contains herbs and nutrients that enhance overall immune function and stress resilience.

Acute Protocol (At First Sign of Sickness)

Use these intensive measures to combat illness quickly:

1. Echinacea Angustifolia Tincture
   • Dosage: 1 teaspoon, 3–4 times per day.
   • Why: Echinacea boosts the activity of immune cells to fight off infections.
2. Epsom Salt Baths
   • Frequency: Twice per day.
   • How: Add 1–2 cups of Epsom salt to warm bathwater and soak until sweating.
   • Why: Supports detoxification and reduces inflammation while promoting relaxation.
3. Vitamin C
   • Dosage: 2,000 mg, 3–4 times per day.
   • Why: High doses of vitamin C reduce the severity and duration of colds by enhancing immune cell activity.
4. Astragalus
   • Dosage: 2 capsules every hour.
   • Why: Astragalus strengthens the immune system and helps the body adapt to physical stress.
5. Colloidal Silver
   • Dosage: 1 teaspoon every hour.
   • Why: Silver has antimicrobial properties that help fight bacterial and viral infections.
6. Immuno Supreme
   • Dosage: 2 capsules every two hours.
7. Reishi Mushroom
   • Dosage: 500 mg every hour.
   • Why: Reishi mushrooms are rich in beta-glucans, which enhance immune response and reduce inflammation.
8. Ginger Tea Recipe
   • How to Prepare:
     • Grate fresh ginger (1–2 inches) into boiling water.
     • Add a slice of lemon and a teaspoon of honey (optional).
     • Sip 3–4 times daily.
   • Why: Ginger soothes the throat, reduces nausea, and has natural antimicrobial properties.
9. Vitamin D
   • Protocol: Follow the high-dose vitamin D protocol outlined earlier for 6 days to boost immune activity rapidly.
10. Rest and Recovery
    • Listen to your body. Prioritize rest to conserve energy so your immune system can fight off the illness.

Your immune system is your body’s first line of defense, and with the right tools, you can significantly reduce your chances of falling ill and speed up recovery if sickness strikes. Incorporating preventative measures like adequate protein, vitamin D, and adaptogenic herbs into your daily routine strengthens your resilience against stress and seasonal challenges. For acute situations, swift action using immune-boosting supplements and supportive practices like Epsom salt baths and targeted herbal remedies can make all the difference.

Adopting these holistic strategies protects you from illness and improves your overall vitality and quality of life. The power to stay healthy lies in your hands!

If you're ready to take control of your immune health, explore our carefully curated selection of immune-supporting supplements in the Healthy Living Store. Start building a stronger, more resilient body today.

If you need personalized advice, click here. Schedule a consultation to create a tailored immune-boosting plan for your unique needs.

Let’s work together to keep you thriving all year long!