A Naturopath’s Top Tips for Immune Health this Winter

We all know how important it is to have a robust immune system, right? Especially at the time of year between seasons, when the weather is changing, or during times of stress. As a naturopath who loves working with women with PCOS, I am always working to ensure my clients know what to do to support their immune system.

When it comes to women with PCOS it’s even more important to support the immune system because low grade inflammation, which many women with PCOS experience, dysregulates our immune system which increases the risk of infection and succumbing to the common cold or flu. 

That's why in this article, I am super excited to dive into this topic with you today. We're going to explore some ways women with PCOS can naturally boost immunity, from simple lifestyle changes to powerful herbal & nutritional supplements. So, get ready to arm your immune system and equip yourself with some valuable knowledge!

Understanding the Immune System for Women with PCOS:

Before we jump into the strategies for boosting immunity, let's quickly understand how the immune system works its magic. Think of your immune system as your body's defence system, working tirelessly to keep you healthy and protected. It consists of a complex network of cells, tissues, and organs that work together to identify and eliminate harmful substances, such as bacteria, viruses, and toxins. 

When your immune system is strong and in balance, it's better equipped to fend off invaders and keep you well. But when it's weak, it's like the world's worst security guard, letting anyone in and causing all kinds of trouble. This makes it even more difficult when trying to balance your hormones, it’s like trying to put petrol in your car even though the engine has blown up and expecting it to still work!

Lifestyle Changes for Immune System Support:

First up, a balanced diet is key. Your immune system thrives on nourishment, so make sure to load up on a variety of fruits, vegetables, healthy fats like avocado, ghee and coconut oil, and lean proteins such as chicken, eggs and fish and slow cooked meats. 

These foods provide essential vitamins, minerals, and antioxidants that help strengthen your immune response. For example, citrus fruits like oranges and lemons are packed with vitamin C, which is known to bolster immune function. 

Green leafy vegetables are rich in antioxidants and vitamins such as vitamin A and vitamin E, which are important for maintaining a healthy immune system. Fatty fish like wild-caught salmon and sardines are a great source of omega-3 fatty acids, which are known to reduce inflammation and strengthen the immune system. Oysters and brazil nuts are packed with essential minerals such as zinc and selenium, which are also important for a healthy immune system. Take advantage of your slow cooker, the process of slow cooking meats makes the meat easier to digest, as it’s gentler on our gastrointestinal system and you get extra collagen and gelatin from the bones which is highly nutritious. 

Don't forget about immune-boosting powerhouses like garlic, ginger, and turmeric, which have been used for centuries to enhance immunity.

Regular exercise is another game-changer for your immune system. Not only does it help maintain a healthy weight and improve cardiovascular health, but it also enhances immune function. Going out for a brisk walk for just 20 minutes a day is ideal or if it really is too cold consider stretching exercises like yoga or pilates this can help to boost our lymphatic system which helps to support immune health. 

Ah, sleep – the unsung hero of immune support. Getting quality sleep is vital for maintaining a robust immune system. During sleep, your body repairs and regenerates, and your immune system goes into overdrive, fighting off infections and fortifying your defences. Try to stick to a regular sleep routine, avoid electronic devices just prior to bed and try not to make your bedroom too warm as this can impact sleep quality. 

Stress oh stress – it can wreak havoc on your immune system. Chronic stress weakens immune function, making you more susceptible to illnesses. That's why it's essential to manage stress effectively. Explore stress-reducing techniques that resonate with you, such as deep breathing, getting some sunlight, journaling and doing activities that bring you joy.

Natural Remedies for Immune System Support:

In addition to lifestyle changes, certain natural remedies can give your immune system an extra boost. Let's delve into some of these fantastic options.

Herbal supplements have long been used to support immune health. 

Echinacea is a popular herb renowned for its immune-boosting properties. It stimulates the production of white blood cells, which are essential for fighting off infections and encourages the healthy function of our immune system. 

Elderberry is another superstar in the herbal world, known for its antiviral properties and ability to reduce the severity and duration of cold and flu symptoms. 

Astragalus, a herb widely used in traditional Chinese medicine, has immune-modulating effects and may help strengthen immune function. 

And let's not forget about the mighty Reishi mushrooms, revered for their ability to enhance immune response and overall vitality. 

Essential oils can also be helpful in managing cold and flu symptoms. Tea tree oil applied topically is famous for its antimicrobial properties and can help ward off harmful pathogens. 

Eucalyptus oil is great used in a steamy shower for clearing congested airways and supporting respiratory health. 

Clove oil is a great anti-microbial and can be used in a diffuser to help keep the air clean. 

Remember to dilute essential oils properly and use them as directed.

Herbal teas, such as ginger, echinacea, and chamomile, can provide a comforting and immune-supportive drink. Ginger shots, made with fresh ginger root, lemon juice, and a touch of honey, are a powerful way to kickstart your immune system. Including garlic and onion in your cooking also supports the immune system to fight pathogens (and it tastes delicious!) And when you're feeling under the weather, whip up a hearty immune-supportive chicken soup, packed with nutrient-rich vegetables, herbs, and spices is proven to be a great immune-supporting meal. If you want a real kick get some fire cider, which is apple cider vinegar infused with horseradish, ginger, garlic, chilli, cayenne pepper and other herbs and spices aimed to kickstart and support your immune system. 

Nutritional supplements such as zinc, vitamin C and vitamin D are also beneficial in supporting the proper functioning of your immune system. Vitamin D is extremely important for immune health and yet women with PCOS have a tendency to have deficient levels. Please get your vitamin D levels checked prior to taking a supplement and speak to your health care practitioner about a dose that’s appropriate for you. 

There you have it – a comprehensive guide to naturally boosting your immunity. By making simple lifestyle changes, incorporating immune-boosting foods, embracing stress management techniques, and exploring natural remedies, you can strengthen your immune system and enhance your overall well-being. 

Remember, these strategies work best when practised consistently and in conjunction with other healthy habits. Before making any significant changes, it's always a good idea to consult with a healthcare professional, especially if you have any underlying health conditions or are taking medications. 

Find this helpful? You might like to join my FREE facebook community PCOS Cysters: Holistic Health grab for even more tips on improving your PCOS symptoms.

Top tips for immune health