Why is it necessary to strengthen immunity during autumn and winter months?
The immune system is our body’s first line of defence against infections, viruses, and harmful pathogens. It is a complex network of cells, tissues, and organs that work together to detect and destroy these invaders. However, factors like reduced sunlight (leading to lower vitamin D), stress, poor diet, and decreased physical activity can weaken our immune response. In fact, there is typically a 30-50% increase in illness rates during autumn and winter months compared to spring and summer. This applies particularly for respiratory illnesses like the common cold, flu and COVID-19.
Another reason to strengthen your immune system is that during cold weather, people tend to spend more time indoors, where viruses like the flu or common colds can spread more easily. It is equally important to aerate your home year-round to ensure proper ventilation.
Nature offers numerous herbs, spices, and functional and adaptogenic mushrooms known for their ability to boost immunity. These natural remedies provide anti-inflammatory, antiviral, and antimicrobial properties, giving our immune systems the support they need.
How can functional and adaptogenic mushrooms strengthen the immune system?
Functional mushrooms are among nature’s most powerful immune-boosters, offering unique compounds such as triterpenes, antioxidants and beta-glucans which enhance the body’s ability to fight off infections.
The 4 key mushrooms known to support immunity are Reishi, Chaga, Turkey Tail and Birch Polypore.
- Reishi contains beta-glucans, which stimulate the immune system, and triterpenes, which have antiviral properties. Reishi helps modulate the immune system, meaning it can both boost a weak immune system and regulate an overactive one (like in autoimmune disorders).
- Chaga is known for its extremely high antioxidant content, which helps protect cells from oxidative stress and boost the body's natural defence system. Chaga also has immunomodulating properties, all important in fending off infections and reducing inflammation.
- Turkey Tail is rich in beneficial polysaccharides, particularly polysaccharide-K (PSK), which has been shown to stimulate immune cells and enhance the body’s ability to fight off infections. Studies support Turkey Tail’s many health benefits, making it worth further exploration for its immune-enhancing properties.
- Birch Polypore is known for its antiviral, antibacterial, anti-inflammatory and antimicrobial properties. Found growing on Birch trees this mushroom is rich in compounds like betulinic acid and polysaccharides, which help stimulate the immune system. Birch Polypore can also support the body's defences against infections, particularly respiratory illnesses, and has detoxifying benefits, making it a useful tool for overall wellbeing in the colder months.
Which herbs are immune-boosting?
There are many herbs with powerful antiviral and antibacterial effects. Echinacea (aka. coneflower), elderberry and astragalus (aka. Milk vetch).
These herbs have been used as natural remedies in many cultures across the world for centuries. Their beneficial properties include enhanced production of white blood cells, vital in fighting off infections, antiviral properties, which help to block viruses entering the body, and as treatment to the common cold.
3 best spices to boost your immune system
Spices not only enhance the flavour of food but also have powerful immune-boosting properties. Many of them, similar to functional mushrooms, are anti-inflammatory, antimicrobial and rich in antioxidants.
- Ginger can soothe a sore throat, relieve congestion, and stimulate circulation. It is also used to help reduce inflammation and fend off respiratory infections.
- Turmeric contains curcumin, a compound with potent anti-inflammatory and immunomodulating properties. Turmeric helps the immune system respond to infections by regulating inflammation and oxidative stress in the body.
- Garlic is said to be one of the most powerful and natural antibiotics. Garlic contains allicin, a compound that has strong antimicrobial properties, helping the body to fight off bacteria and viruses.
How to incorporate herbs, spices and functional mushrooms into your routine?
You can incorporate herbs, spices and functional mushrooms into your routine very easily. A morning tonic, herbal teas, smoothie boosts, or via tinctures!
Adding herbs and spices in cooking is great, however direct high heat may degrade the beneficial compounds you’re looking for. Brewing herbal teas with water at 70 degrees celsius are great for your taste buds and your immunity.
Other steps to stay healthy
Aside from increasing your intake of herbs, spices and functional mushrooms, basic hygiene measures can also help protect you from getting sick. These include:
- Washing hands regularly
- Aerating rooms to maintain good airflow and get plenty of fresh air
- Covering your mouth when coughing or sneezing
- Exercise and other physical activities
- Well balanced and nutritious meals
