With these specialised formulations, you can easily incorporate the key nutrients your immune system needs to stay strong and resilient. A healthy diet plays a crucial role in supporting immune health.

By incorporating nutrient-rich foods into your daily meals, you can provide your body with the essential vitamins, minerals, and antioxidants it needs to maintain a strong immune system. Here are some examples of foods that can help support immune health:.

These are just a few examples of immune-boosting foods. Incorporating a variety of nutrient-dense foods into your diet, along with a balanced intake of protein, whole grains, and healthy fats, can provide the necessary nutrients to support a strong and resilient immune system.

Our immune health is not solely determined by nutrition and supplementation; lifestyle factors also play a crucial role. Certain choices we make in our daily lives can compromise our immune function and contribute to immune suppression. Here are some lifestyle factors that can weaken our immune system:.

In conclusion, embracing natural medicine for immune health empowers us to harness the healing properties of herbs, nourishing foods, and mindful lifestyle practices. By incorporating immune-boosting herbs, nutrient-rich foods, and stress-reducing techniques into our daily lives, we can strengthen our immune system and protect against colds and flu.

Remember, each person's journey to optimal immune health is unique, so it's important to seek guidance from a qualified natural medicine practitioner for personalised recommendations.

Let's embrace the wisdom of nature and cultivate a vibrant and resilient immune system for lifelong well-being. The information provided in this health article, 'Immune Power: 10 Natural Strategies to Supercharge Your Health,' is intended for educational purposes only.

We make no claims to diagnose, treat, prevent, alleviate or cure illnesses or diseases with any information or product stated. We suggest you consult your healthcare professional before undertaking any health treatment with any health issue.

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Home Health Matters Immune Power: 10 Natural Strategies to Supercharge Your Health. Immune Power: 10 Natural Strategies to Supercharge Your Health. Vitamins that Boost Immune Function Vitamin C : also known as ascorbic acid, plays a crucial role in supporting immune function and warding off colds, flu and other viruses.

Enhances Immune Cell Function: Vitamin C is important for our immune cells to work well. It helps different types of immune cells like neutrophils, lymphocytes, and phagocytes, which are crucial for fighting against harmful organisms.

Vitamin C also helps in making more white blood cells, which are responsible for finding and getting rid of invading pathogens in our body. Boosts Antibody Production: Vitamin C stimulates the production of antibodies, which are proteins that specifically target and neutralise harmful pathogens.

Antibodies play a vital role in preventing infections by recognising and binding to pathogens, preventing their spread in the body. Enhances Skin Barrier Function: Vitamin C supports the integrity and function of the skin, which acts as a physical barrier against pathogens. It helps maintain the strength and structure of the skin, preventing the entry of pathogens through cuts, wounds, or other openings.

Vitamin D : often referred to as the "sunshine vitamin," is not only important for bone health but also plays a significant role in supporting immune function and warding off colds and flu.

Modulates Immune Response: Vitamin D helps control our immune system. It affects both our immediate defence system and the long-term defence system. It helps regulate the production and function of different types of immune cells like macrophages, dendritic cells, and T cells. These cells are important for recognising and getting rid of harmful organisms in our body.

Stimulates Antimicrobial Peptides: Vitamin D is crucial for supporting our immune system's ability to fight infections.

It promotes the production of antimicrobial peptides that directly kill or inhibit the growth of pathogens. These peptides act as natural weapons against bacteria, viruses, and fungi.

Supports T Cell Function: Vitamin D is essential for the proper functioning of T cells, which are crucial for our immune response.

It helps T cells differentiate and activate, allowing them to effectively fight against harmful pathogens. Reduces Risk of Respiratory Infections: Several studies have found an association between vitamin D deficiency and an increased risk of respiratory infections, including colds, flu and COVID.

Supplementing with vitamin D has been shown to reduce the incidence and severity of respiratory infections, particularly in individuals with low vitamin D levels.

Minerals that Boost Immune Function Zinc : is an important mineral that plays a key role in supporting our immune system and protecting us from colds and flu. Enhances Immune Cell Function: Zinc is essential for the normal development and function of immune cells, including neutrophils, natural killer cells, and T cells.

These cells are critical for identifying and destroying pathogens, preventing the onset and progression of infections.

Supports Antibody Production: Zinc plays a role in the production of antibodies, which are proteins that recognise and neutralise specific pathogens. Adequate zinc levels are necessary for antibody synthesis, ensuring an effective immune response against invading viruses and bacteria.

Antiviral Activity: Zinc possesses antiviral properties and can inhibit the replication of certain viruses. It interferes with viral replication processes and helps limit the spread of viruses within the body, reducing the severity and duration of viral infections.

Reduces Inflammation: Zinc has anti-inflammatory effects and can help regulate the immune response to prevent excessive inflammation.

Chronic inflammation can impair immune function and increase susceptibility to infections. By reducing inflammation, zinc promotes a balanced immune response. Maintains Barrier Function: Zinc is involved in maintaining the integrity and function of barrier tissues, such as the respiratory and gastrointestinal linings.

These barriers act as the first line of defence against pathogens, preventing their entry into the body and reducing the risk of infections. Enhances Immune Cell Activity: Selenium is involved in the proper functioning of immune cells, including lymphocytes and natural killer cells, which play a crucial role in immune defence.

Selenium supports their proliferation, differentiation, and activity, helping to mount a strong immune response against pathogens. Supports Antiviral Defence: Selenium has been shown to play a role in antiviral defence mechanisms. It can inhibit the replication of certain viruses, including influenza viruses.

By limiting viral replication, selenium helps control viral infections and reduce their severity. Enhances Antibody Response: Selenium is necessary for the proper functioning of B cells, which produce antibodies.

Adequate selenium levels are crucial for optimal antibody production, ensuring an effective immune response against pathogens.

Antimicrobial Activity: Iodine exhibits broad-spectrum antimicrobial activity against bacteria, viruses, fungi, and parasites. It can directly kill or inhibit the growth of pathogens, including those that cause respiratory infections like colds, flu or COVID.

Regulation of Immune Cell Activity: Iodine plays a role in modulating immune cell activity. It can enhance the phagocytic activity of immune cells, such as macrophages, which engulf and destroy pathogens. By improving immune cell function, iodine helps strengthen the immune response against infections.

Mucosal Defence: Iodine is important for maintaining the health of mucosal surfaces, such as the respiratory and gastrointestinal tracts, which serve as the first line of defence against pathogens.

It supports the integrity of mucosal barriers, preventing the entry of pathogens and reducing the risk of respiratory infections. Immune Cell Activation: Magnesium is involved in the activation and regulation of immune cells. It enhances the function of various immune cells, including natural killer cells, neutrophils, and macrophages, which are responsible for recognising and eliminating pathogens.

Anti-inflammatory Effects: Magnesium exhibits anti-inflammatory properties by modulating immune responses and reducing the production of pro-inflammatory cytokines. By suppressing excessive inflammation, magnesium helps maintain a balanced immune response and reduces the severity of symptoms associated with colds and flu.

Stress Reduction: Magnesium has calming effects on the nervous system and can help reduce stress levels. Chronic stress can weaken the immune system and make individuals more susceptible to colds and flu. By promoting relaxation, magnesium indirectly supports immune function. Herbs that Boost Immune Function Herbs, often referred to as nature's medicine, offer a natural and holistic approach to nourishing the body and enhancing immune function.

Immune Cell Activation: Astragalus is rich in bioactive compounds like polysaccharides and saponins, which have demonstrated the ability to activate and stimulate immune cells. These compounds have been found to enhance the activity and proliferation of important immune cells, such as T cells, B cells, natural killer cells, and macrophages.

By promoting the optimal functioning of these immune cells, Astragalus helps to strengthen the body's defence against pathogens and improves immune response.

The activation of these immune cells is crucial for maintaining overall immune health and protecting against infections and diseases.

Antiviral Activity: Research has indicated that astragalus possesses antiviral properties, which make it effective in inhibiting the replication of various viruses, including those commonly associated with colds and flu.

By impeding the replication process, astragalus can help to limit the spread of viral infections in the body. Additionally, astragalus has been shown to enhance the body's immune response against viruses, allowing it to effectively combat viral infections and potentially reduce the severity of symptoms.

This herb can help strengthen a weakened immune system, enabling it to better defend against pathogens. Additionally, astragalus can also help suppress an overactive immune response, which can be beneficial in cases of autoimmune conditions or allergies where the immune system is overly reactive.

By promoting immune homeostasis, astragalus supports the overall function of the immune system, ensuring it operates in a balanced and optimal state. This immunomodulatory action contributes to astragalus' reputation as a valuable herb for immune health.

Supporting Thymus Health: Astragalus is associated with promoting thymus health by enhancing its function and supporting the production of T cells.

This herb contains bioactive compounds that stimulate the activity and proliferation of immune cells, including those produced by the thymus.

Additionally, astragalus has antioxidant and anti-inflammatory properties, protecting the thymus from oxidative stress and inflammation.

By promoting thymus health, astragalus contributes to a stronger immune system and optimal immune responses. Immunomodulatory Effects: Cat's claw contains bioactive compounds, such as alkaloids and polyphenols, which have been shown to modulate the immune system by enhancing immune cell activity and regulating immune responses.

This immunomodulatory action can help strengthen the immune system and promote a balanced immune response. Antiviral Activity: Studies have indicated that cat's claw exhibits antiviral properties, inhibiting the replication of certain viruses, including those responsible for the common cold and flu.

By inhibiting viral replication, cat's claw may contribute to reducing the severity and duration of viral infections. By reducing excessive inflammation, cat's claw may alleviate symptoms associated with colds and flu, such as sore throat or nasal congestion. Immune System Activation: Echinacea, with its bioactive compounds, plays a significant role in stimulating immune cell activity and enhancing immune responses.

By activating the immune system, Echinacea assists the body in defending against various pathogens, including those that cause colds and flu. Its ability to bolster immune function makes it a valuable natural remedy for supporting overall health and reducing the risk of respiratory infections.

Antiviral Properties: Echinacea has been the subject of research indicating its potential antiviral effects against respiratory viruses, including those linked to the common cold and flu. Studies have demonstrated its ability to inhibit the replication of viruses and alleviate the severity and duration of symptoms related to viral infections.

These findings highlight the potential of echinacea as a natural remedy for combating respiratory viruses and supporting the body's immune response. These immune cells are essential in the body's defence against infections.

By supporting and promoting the activity of these immune cells, echinacea may contribute to strengthening the body's immune response against colds and flu. Antiviral Activity: Liquorice, with its bioactive compounds like glycyrrhizin and flavonoids, has shown promising antiviral properties against respiratory viruses linked to colds and flu.

These compounds work by inhibiting the replication of viruses and mitigating the severity and duration of viral infections. By targeting the viral pathogens directly, liquorice may help in combating respiratory viruses and supporting the body's immune response.

Its potential as a natural antiviral agent makes liquorice an intriguing option for immune support during times of increased susceptibility to respiratory infections. Immunomodulatory Effects: Liquorice exhibits immunomodulatory properties, meaning it has the ability to regulate and enhance immune responses.

This herb stimulates the production and activity of important immune cells like natural killer cells, T cells, and macrophages. These cells are instrumental in the body's defence against infections.

By supporting and activating these immune cells, liquorice may contribute to a strengthened immune system, enabling it to effectively combat pathogens and promote overall immune health. Immune Cell Activation: Research has shown that liquorice possesses immune-enhancing properties by increasing the activity of key immune cells like natural killer cells and macrophages.

These cells are crucial for defending the body against viral infections. By activating and enhancing the function of these immune cells, liquorice may help strengthen the body's natural defence mechanisms, supporting the immune system in its fight against viruses.

Immune Modulation: Reishi mushroom, with its rich content of bioactive compounds has been shown to have immunomodulatory effects. These compounds work by regulating and enhancing the immune system, supporting the activity of important immune cells such as natural killer cells, T cells, and macrophages.

By stimulating these immune cells, reishi mushroom helps to strengthen the body's defence against infections, promoting a robust immune response. Antiviral Activity: Research has indicated that reishi mushroom possesses antiviral properties that can be beneficial in combating viral infections, including those commonly associated with colds and flu.

The active compounds found in reishi mushroom have been shown to inhibit the viruses, potentially reducing the severity of symptoms and shortening the duration of respiratory infections.

This can be particularly beneficial for alleviating symptoms associated with colds and flu, such as sore throat, coughing, and congestion. By reducing inflammation, reishi mushroom may help soothe respiratory discomfort and promote a more comfortable recovery. Immunomodulatory Effects: Withania, exhibits immunomodulatory properties that can enhance immune function.

Research has shown that it can stimulate the activity of immune cells, including macrophages, natural killer cells, and lymphocytes. By doing so, Withania helps strengthen the body's defence mechanisms against infections, supporting overall immune health.

Chronic inflammation can weaken the immune system and make it more susceptible to infections. By reducing inflammation, Withania helps maintain a balanced immune response, supporting optimal immune function. Stress Reduction: Chronic stress can have detrimental effects on immune function, making the body more vulnerable to infections.

Withania, is an adaptogenic herb that helps the body cope with stress by regulating stress hormone levels and promoting overall well-being. By reducing stress, Withania indirectly supports a healthy immune system.

Diet - The Key To Immune Health A healthy diet plays a crucial role in supporting immune health. Take certain vitamins or herbal preparations? Make other lifestyle changes in the hope of producing a near-perfect immune response? The idea of boosting your immunity is enticing, but the ability to do so has proved elusive for several reasons.

The immune system is precisely that — a system, not a single entity. To function well, it requires balance and harmony.

There is still much that researchers don't know about the intricacies and interconnectedness of the immune response.

For now, there are no scientifically proven direct links between lifestyle and enhanced immune function. But that doesn't mean the effects of lifestyle on the immune system aren't intriguing and shouldn't be studied. Researchers are exploring the effects of diet, exercise, age, psychological stress, and other factors on the immune response, both in animals and in humans.

In the meantime, general healthy-living strategies make sense since they likely help immune function and they come with other proven health benefits. Immunity in action. A healthy immune system can defeat invading pathogens as shown above, where two bacteria that cause gonorrhea are no match for the large phagocyte, called a neutrophil, that engulfs and kills them see arrows.

Your first line of defense is to choose a healthy lifestyle. Following general good-health guidelines is the single best step you can take toward naturally keeping your immune system working properly. Every part of your body, including your immune system, functions better when protected from environmental assaults and bolstered by healthy-living strategies such as these:.

Many products on store shelves claim to boost or support immunity. But the concept of boosting immunity actually makes little sense scientifically.

In fact, boosting the number of cells in your body — immune cells or others — is not necessarily a good thing. For example, athletes who engage in "blood doping" — pumping blood into their systems to boost their number of blood cells and enhance their performance — run the risk of strokes. Attempting to boost the cells of your immune system is especially complicated because there are so many different kinds of cells in the immune system that respond to so many different microbes in so many ways.

Which cells should you boost, and to what number? So far, scientists do not know the answer. What is known is that the body is continually generating immune cells. Certainly, it produces many more lymphocytes than it can possibly use. The extra cells remove themselves through a natural process of cell death called apoptosis — some before they see any action, some after the battle is won.

No one knows how many cells or what the best mix of cells the immune system needs to function at its optimum level. As we age, our immune response capability becomes reduced, which in turn contributes to more infections and more cancer.

As life expectancy in developed countries has increased, so too has the incidence of age-related conditions. While some people age healthily, the conclusion of many studies is that, compared with younger people, the elderly are more likely to contract infectious diseases and, even more importantly, more likely to die from them.

Respiratory infections, including, influenza , the COVID virus and particularly pneumonia are a leading cause of death in people over 65 worldwide. No one knows for sure why this happens, but some scientists observe that this increased risk correlates with a decrease in T cells, possibly from the thymus atrophying with age and producing fewer T cells to fight off infection.

Whether this decrease in thymus function explains the drop in T cells or whether other changes play a role is not fully understood. Others are interested in whether the bone marrow becomes less efficient at producing the stem cells that give rise to the cells of the immune system.

A reduction in immune response to infections has been demonstrated by older people's response to vaccines. For example, studies of influenza vaccines have shown that for people over age 65, the vaccine is less effective compared to healthy children over age 2. But despite the reduction in efficacy, vaccinations for influenza and S.

pneumoniae have significantly lowered the rates of sickness and death in older people when compared with no vaccination. There appears to be a connection between nutrition and immunity in the elderly. A form of malnutrition that is surprisingly common even in affluent countries is known as "micronutrient malnutrition.

Older people tend to eat less and often have less variety in their diets. One important question is whether dietary supplements may help older people maintain a healthier immune system. Older people should discuss this question with their doctor.

Like any fighting force, the immune system army marches on its stomach. Healthy immune system warriors need good, regular nourishment.

Scientists have long recognized that people who live in poverty and are malnourished are more vulnerable to infectious diseases. For example, researchers don't know whether any particular dietary factors, such as processed foods or high simple sugar intake, will have adversely affect immune function.

There are still relatively few studies of the effects of nutrition on the immune system of humans. There is some evidence that various micronutrient deficiencies — for example, deficiencies of zinc, selenium, iron, copper, folic acid, and vitamins A, B6, C, and E — alter immune responses in animals, as measured in the test tube.

However, the impact of these immune system changes on the health of animals is less clear, and the effect of similar deficiencies on the human immune response has yet to be assessed.

So, what can you do? If you suspect your diet is not providing you with all your micronutrient needs — maybe, for instance, you don't like vegetables — taking a daily multivitamin and mineral supplement may bring other health benefits, beyond any possibly beneficial effects on the immune system.

Taking megadoses of a single vitamin does not. More is not necessarily better. Walk into a store, and you will find bottles of pills and herbal preparations that claim to "support immunity" or otherwise boost the health of your immune system. Although some preparations have been found to alter some components of immune function, thus far there is no evidence that they actually bolster immunity to the point where you are better protected against infection and disease.

Demonstrating whether an herb — or any substance, for that matter — can enhance immunity is, as yet, a highly complicated matter. Scientists don't know, for example, whether an herb that seems to raise the levels of antibodies in the blood is actually doing anything beneficial for overall immunity.

Modern medicine has come to appreciate the closely linked relationship of mind and body. A wide variety of maladies, including stomach upset, hives, and even heart disease, are linked to the effects of emotional stress.

Despite the challenges, scientists are actively studying the relationship between stress and immune function. For one thing, stress is difficult to define.

What may appear to be a stressful situation for one person is not for another. When people are exposed to situations they regard as stressful, it is difficult for them to measure how much stress they feel, and difficult for the scientist to know if a person's subjective impression of the amount of stress is accurate.

The scientist can only measure things that may reflect stress, such as the number of times the heart beats each minute, but such measures also may reflect other factors. Most scientists studying the relationship of stress and immune function, however, do not study a sudden, short-lived stressor; rather, they try to study more constant and frequent stressors known as chronic stress, such as that caused by relationships with family, friends, and co-workers, or sustained challenges to perform well at one's work.

Some scientists are investigating whether ongoing stress takes a toll on the immune system. But it is hard to perform what scientists call "controlled experiments" in human beings.

In a controlled experiment, the scientist can change one and only one factor, such as the amount of a particular chemical, and then measure the effect of that change on some other measurable phenomenon, such as the amount of antibodies produced by a particular type of immune system cell when it is exposed to the chemical.

In a living animal, and especially in a human being, that kind of control is just not possible, since there are so many other things happening to the animal or person at the time that measurements are being taken. Despite these inevitable difficulties in measuring the relationship of stress to immunity, scientists are making progress.

Almost every mother has said it: "Wear a jacket or you'll catch a cold! Probably not, exposure to moderate cold temperatures doesn't increase your susceptibility to infection. There are two reasons why winter is "cold and flu season. Also the influenza virus stays airborne longer when air is cold and less humid.

But researchers remain interested in this question in different populations. Some experiments with mice suggest that cold exposure might reduce the ability to cope with infection.

But what about humans?

Which cells should you boost, and to what number? So far, scientists do not know the answer. What is known is that the body is continually generating immune cells. Certainly, it produces many more lymphocytes than it can possibly use. The extra cells remove themselves through a natural process of cell death called apoptosis — some before they see any action, some after the battle is won.

No one knows how many cells or what the best mix of cells the immune system needs to function at its optimum level. As we age, our immune response capability becomes reduced, which in turn contributes to more infections and more cancer.

As life expectancy in developed countries has increased, so too has the incidence of age-related conditions. While some people age healthily, the conclusion of many studies is that, compared with younger people, the elderly are more likely to contract infectious diseases and, even more importantly, more likely to die from them.

Respiratory infections, including, influenza , the COVID virus and particularly pneumonia are a leading cause of death in people over 65 worldwide.

No one knows for sure why this happens, but some scientists observe that this increased risk correlates with a decrease in T cells, possibly from the thymus atrophying with age and producing fewer T cells to fight off infection. Whether this decrease in thymus function explains the drop in T cells or whether other changes play a role is not fully understood.

Others are interested in whether the bone marrow becomes less efficient at producing the stem cells that give rise to the cells of the immune system.

A reduction in immune response to infections has been demonstrated by older people's response to vaccines. For example, studies of influenza vaccines have shown that for people over age 65, the vaccine is less effective compared to healthy children over age 2. But despite the reduction in efficacy, vaccinations for influenza and S.

pneumoniae have significantly lowered the rates of sickness and death in older people when compared with no vaccination. There appears to be a connection between nutrition and immunity in the elderly.

A form of malnutrition that is surprisingly common even in affluent countries is known as "micronutrient malnutrition. Older people tend to eat less and often have less variety in their diets.

One important question is whether dietary supplements may help older people maintain a healthier immune system.

Older people should discuss this question with their doctor. Like any fighting force, the immune system army marches on its stomach.

Healthy immune system warriors need good, regular nourishment. Scientists have long recognized that people who live in poverty and are malnourished are more vulnerable to infectious diseases. For example, researchers don't know whether any particular dietary factors, such as processed foods or high simple sugar intake, will have adversely affect immune function.

There are still relatively few studies of the effects of nutrition on the immune system of humans. There is some evidence that various micronutrient deficiencies — for example, deficiencies of zinc, selenium, iron, copper, folic acid, and vitamins A, B6, C, and E — alter immune responses in animals, as measured in the test tube.

However, the impact of these immune system changes on the health of animals is less clear, and the effect of similar deficiencies on the human immune response has yet to be assessed. So, what can you do? If you suspect your diet is not providing you with all your micronutrient needs — maybe, for instance, you don't like vegetables — taking a daily multivitamin and mineral supplement may bring other health benefits, beyond any possibly beneficial effects on the immune system.

Taking megadoses of a single vitamin does not. More is not necessarily better. Walk into a store, and you will find bottles of pills and herbal preparations that claim to "support immunity" or otherwise boost the health of your immune system.

Although some preparations have been found to alter some components of immune function, thus far there is no evidence that they actually bolster immunity to the point where you are better protected against infection and disease. Demonstrating whether an herb — or any substance, for that matter — can enhance immunity is, as yet, a highly complicated matter.

Scientists don't know, for example, whether an herb that seems to raise the levels of antibodies in the blood is actually doing anything beneficial for overall immunity. Modern medicine has come to appreciate the closely linked relationship of mind and body.

A wide variety of maladies, including stomach upset, hives, and even heart disease, are linked to the effects of emotional stress. Despite the challenges, scientists are actively studying the relationship between stress and immune function.

For one thing, stress is difficult to define. What may appear to be a stressful situation for one person is not for another. When people are exposed to situations they regard as stressful, it is difficult for them to measure how much stress they feel, and difficult for the scientist to know if a person's subjective impression of the amount of stress is accurate.

The scientist can only measure things that may reflect stress, such as the number of times the heart beats each minute, but such measures also may reflect other factors. Most scientists studying the relationship of stress and immune function, however, do not study a sudden, short-lived stressor; rather, they try to study more constant and frequent stressors known as chronic stress, such as that caused by relationships with family, friends, and co-workers, or sustained challenges to perform well at one's work.

Some scientists are investigating whether ongoing stress takes a toll on the immune system. But it is hard to perform what scientists call "controlled experiments" in human beings.

In a controlled experiment, the scientist can change one and only one factor, such as the amount of a particular chemical, and then measure the effect of that change on some other measurable phenomenon, such as the amount of antibodies produced by a particular type of immune system cell when it is exposed to the chemical.

In a living animal, and especially in a human being, that kind of control is just not possible, since there are so many other things happening to the animal or person at the time that measurements are being taken.

Despite these inevitable difficulties in measuring the relationship of stress to immunity, scientists are making progress. Almost every mother has said it: "Wear a jacket or you'll catch a cold!

Probably not, exposure to moderate cold temperatures doesn't increase your susceptibility to infection. There are two reasons why winter is "cold and flu season. Also the influenza virus stays airborne longer when air is cold and less humid. But researchers remain interested in this question in different populations.

Some experiments with mice suggest that cold exposure might reduce the ability to cope with infection. But what about humans? Scientists have performed experiments in which volunteers were briefly dunked in cold water or spent short periods of time naked in subfreezing temperatures.

They've studied people who lived in Antarctica and those on expeditions in the Canadian Rockies. The results have been mixed. For example, researchers documented an increase in upper respiratory infections in competitive cross-country skiers who exercise vigorously in the cold, but whether these infections are due to the cold or other factors — such as the intense exercise or the dryness of the air — is not known.

A group of Canadian researchers that has reviewed hundreds of medical studies on the subject and conducted some of its own research concludes that there's no need to worry about moderate cold exposure — it has no detrimental effect on the human immune system.

Should you bundle up when it's cold outside? The answer is "yes" if you're uncomfortable, or if you're going to be outdoors for an extended period where such problems as frostbite and hypothermia are a risk.

But don't worry about immunity. Regular exercise is one of the pillars of healthy living. It improves cardiovascular health, lowers blood pressure, helps control body weight, and protects against a variety of diseases. But does it help to boost your immune system naturally and keep it healthy?

Just like a healthy diet, exercise can contribute to general good health and therefore to a healthy immune system.

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Our immune system does a lot for us and it works day in and day out to protect us from harm's way. And while we may be under the impression that eating healthy is one of the best things we can do for our immune system, and it is, there seems to be several other prominent factors that interfere with how well it operates.

Stress is huge and impacts nearly every function in the body, but has a profound impact on the immune system. Acute stress can be beneficial for boosting immunity and up-regulating immune defenses, but when it becomes chronic is when it turns problematic.

So, with chronic mismanaged stress and high cortisol comes chronic suppression of immune function. Sleep is perhaps one of the most underestimated practices you can do for your immune system.

Studies show a strong bidirectional relationship between sleep and immunity whereby activation of the immune system alters sleep, and sleep in turn alters both the innate and adaptive arm of the defense system 2.

Stimulation of the immune system upon invasion triggers an inflammatory response, which, depending on the magnitude and duration, can increase the need for sleep, but can also disrupt sleep.

However, in the absence of infection, sleep actually promotes inflammatory homeostasis through its effects on various inflammatory mediators, including cytokines. Studies consistently find that prolonged sleep deficiency can lead to chronic, systemic low-grade inflammation, as well as several diseases inflammatory-based diseases, including diabetes, atherosclerosis, and neurodegenerative diseases 2.

Because our bodies rely on a delicate balance of nutrients, malnourishment is a huge impedance to immune function. Studies consistently find that adequate vitamin, mineral, and protein intake enhances resistance against infection, but inadequate intake suppresses it 3.

But it can also be impaired with excess. Things like sugar and refined carbohydrates are notorious for impairing immunity and contributing to illness and disease.

Plant-based diets have a lot to offer in terms of maxing out on nutrient intake, but one of the downfalls of a plant-based diet is something called anti-nutrients—compounds inherently present in plant foods that interfere with the absorption of nutrients 4. And a lot of these nutrients are critical for supporting immune function—zinc, iron, calcium, magnesium, and iodine.

Here are some of the most common signs and symptoms that your immune system may need a bit of extra love:. We mentioned before how nutrient deficiencies can have a huge impact on immune function, so which ones are we talking about? When it comes to a vitamin powerhouse, vitamin D is it.

It plays an essential role in nearly every system in the body, and of course a pretty big role in the immune system. Because of this, vitamin D is required to support immune cells like monocytes and macrophages and is also needed to modulate inflammation levels 6.

With insufficient levels of vitamin D, you not only are more susceptible to infection, but also the risk of developing autoimmune conditions like MS, rheumatoid arthritis, and diabetes 7.

If you want to turbocharge your immune system, vitamin C is mandatory. As a powerful antioxidant, its role in immune function is two-fold. It plays a major supporting role in supporting the function of several immune cells by enhancing their ability to protect against infection, but it also supports the epithelial barrier function skin by promoting oxidant scavenging activity to reduce environmental oxidative stress 8.

And like vitamin C, zinc also supports the integrity of the epithelial barrier, which is your first line of defense against external pathogens 9.

Low zinc levels pack a whammy on immune function. Deficiency can impact immune function by altering immune cell homeostasis, which may lead to the impaired formation, activation, and maturation of lymphocytes, disruption to intercellular communication, and weakened innate immune defenses Selenium plays a much-undervalued role in immune function due to its incorporation into selenoproteins - proteins involved in regulating inflammation, oxidative stress, and other cellular processes in most tissues and cells, especially those of the innate and adaptive immune systems Studies find that low selenium levels could impair the function of critical immune cells, including B cells, T cells, lymphocytes, and natural killer NK cells.

NutriGenesis Multi is one of the smartest, most innovative multivitamin supplements on the market. Because we live in an environment where everything works to delete our nutrient status, ensuring you get your daily fill of vitamins and minerals is key to supporting every system in your body, not just your immunity.

Performance Lab® NutriGenesis® Multi is an upgraded multivitamin designed for overall health and peak human performance. It helps restore nutrients that may be missing from your diet or depleted by things like stress and exercise to promote healthy cell performance across all body systems.

Unlike other multivitamins that supply inferior isolated and synthetic nutrient forms that are difficult for the body to absorb and utilize, NutriGenesis® Multivitamins and minerals are different. Performance Lab® proprietary NutriGenesis® vitamins and minerals are a nutrition technology breakthrough.

For your good gut bugs to survive and thrive, they need food. That food comes in the form of prebiotic fiber. But why are probiotics better than probiotics? The reality is that most probiotic supplements are unpredictable. They overload the gut with too many bacterial strains, which leads to mixed cultures and gastric distress.

Not to mention the fact that probiotics are fragile, so most of them could be dead on arrival, failing to help your microbiome in any way. Performance Lab Prebiotic overrides all these concerns. Rather than adding new strains to an already stressed gut, Prebiotics instead nourishes the colonies that already exist in your gut using Orafti® Synergy1 Inulin-FOS from chicory root for robust growth and health.

Like we mentioned before, sleep is a critical piece of the puzzle when it comes to immune function. Getting enough good quality sleep is especially important for supporting T-cells in your adaptive immune response.

Lack of sleep causes a cascade of hormones that affect the function of T cells and their ability to make direct contact with pathogens But lack of sleep also leads to increased chronic systemic low-grade inflammation, which is the precursor for several inflammatory-based diseases like diabetes, atherosclerosis, autoimmunity, and neurodegeneration.

And if you scrap the over-the-counter sleep aids for something more natural, you may be left with next-day grogginess and feeling worse than you did the night before.

Say no to the standard and synthetic supplements and trade it for something that actually works. Performance Lab Sleep is an ultramodern sleep aid designed to help you perform. It skips the next-day grogginess that most natural sleep aids cause with mega-dose melatonin and instead relies on natural low-dose melatonin derived from CherryPURE® Montmorency Tart Cherry.

With the addition of joint- and muscle-soothing antioxidants, CherryPURE® promotes a deeper, better quality rest than any synthetic melatonin supplement can.

In each serving 2 capsules of Sleep you get:. Sleep is a safe, non-reliant formula designed to help you fall asleep faster and wake up feeling better. Taken regularly, Sleep promotes better muscle repair, brain regeneration, and overall immune support.

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