Improving your immunity defence systems
This year more than ever, we’re all keen to avoid catching colds and flu, Herbs & Health bring you the latest remedies.
You’re probably already taking care of your health by making sure to include plenty of fresh fruit and vegetables in your diet, tossing a couple of cloves of garlic in your stir-fries, and making sure you get enough sleep. If you’re not already, it’s also a good idea to take herbal medicines that naturally promote immunity and help your body fight viruses and other infectious organisms.
While you’re at it, think about herbs to support your nervous system too. Why the nervous system? Psychological stress and the way your body reacts to it are intimately related to your immunity.
In particular, your stress levels influence your likelihood of becoming sick when you’re exposed to viruses that cause colds and flu, and if you do get sick, they also contribute to the severity of your symptoms. This is illustrated by a clinical study in which researchers measured the stress levels of 394 people before exposing them to one of five respiratory viruses. Afterwards, tests showed that the likelihood of contracting the virus (as shown by antibody reactions in the bloodstream) increased according to how stressed the participants were; people who had low stress levels had a 74 per cent chance of being infected by the virus, while those who with high stress levels became infected 90 per cent of the time.
Bearing in mind that we don’t come down with a cold every time we encounter a virus, it’s perhaps even more important that in this study, once they were infected, people with high stress levels were also significantly more likely to develop cold symptoms than those with low stress levels. These results support those from another study, which found that people with higher levels of stress experience more severe flu symptoms (including increased mucus production) than people with less stress. During times of acute (short-term) stress, the immune system – like the body’s other defences against danger – tends to be activated, ready to swing into action.
Chronic stress (continuing for longer than a month) has the reverse effect, dampening the activity of key components of the immune system. It’s logical therefore that the types of stress that have the greatest impact on your resistance are those that persist over long periods (such as family difficulties, caring for a sick family member, ongoing work problems, or unemployment). And unfortunately, the longer the stressful situation continues, the more likely you are to get sick.
Herbs to support immunity
Herbalists and naturopaths traditionally take a holistic approach to building resistance to infection, combining herbs with three different actions: adaptogens, immune tonics and antimicrobials.
Adaptogens
Adaptogens are herbs that help the body adapt to physical and/or emotional stress and return to a normal state of balance. Their use in strengthening immunity is validated by data showing that an individual’s resistance to respiratory infections like colds and flu is correlated with their levels of the stress hormone cortisol, one of the key markers of the body’s stress levels (and responsible for many of the physical symptoms we associate with ongoing stress).
Rhodiola: The herb Rhodiola (Rhodiola rosea) has only become available in Australia relatively recently, but has an extensive tradition of use in Europe. In clinical trials, it has been shown to relieve a range of stressrelated problems, including fatigue, anxiety, low mood and poor attention span. It has also been shown to reduce cortisol release in patients who are suffering stress burnout, so may be a particularly useful choice if you’re going through a stressful time and are keen to support your immune system while also boosting your energy levels and improving your ability to cope.
Withania: Like Rhodiola, the herb Withania is considered an adaptogen and has a long history of use in Ayurvedic medicine to help the body cope with stress. In animal studies, that stress-coping effect has also been shown to improve immune function, increasing the numbers of certain immune cells, and promoting the activity of others. More recently, Indian researchers measured the changes in key immune cells before and after healthy participants consumed two doses of Withania a day for four days, and demonstrated increased activation of the immune system. Research also suggests that, like Rhodiola, Withania may help to reduce plasma cortisol levels, and therefore may help to offset many of the negative effects of chronic stress, perhaps including reduced resistance to infection.
Immune tonics
Around the world, different herbs have traditionally been used to support the body’s defences and build resistance to infection. Many are taken at low doses as preventive remedies, and then increased to higher doses if infections take hold. In general, these herbs tend to be most effective when treatment is started as quickly as possible after the onset of symptoms.
Andrographis: Native to Asia, Andrographis has been traditionally used to rid the body of heat, as in fevers and to dispel toxins from the body. Laboratory studies indicating that the herb stimulates immune function via a number of different mechanisms are supported by clinical studies that show it can provide relief from many of the typical symptoms of colds, such as sore throats, runny nose, sinus pain, fatigue, fever, mucus production and headaches. When taken at the first sign of symptoms, it has also been shown to aid faster recovery from colds.
Echinacea: The North American herb Echinacea stimulates the immune system via a number of different mechanisms, many of which have been well documented. For example, it has been shown to promote phagocytosis (the process by which immune cells engulf and destroy invading organisms), and is also known to boost the numbers of key types of immune cells and stimulate the activity of others. Numerous studies also indicate that Echinacea is an effective treatment for upper respiratory tract infections, and as with Andrographis, the effects appear to be most pronounced when taken as quickly as possible after the symptoms appear.
Olive leaf: Echinacea and Andrographis are often taken in combination with olive leaf, an antioxidant-rich remedy that (amongst other uses) has traditionally been used to stimulate immunity and treat infections.
Cat’s Claw and Astragalus: Other herbs prescribed to boost immune function include the Amazonian vine Cat’s Claw, and the traditional Chinese medicine Astragalus. The traditional reputation of both these herbs is supported by laboratory studies confirming their immunomodulating activity.
Antimicrobials
Herbs that fight infection provide valuable support to immune and nervous system supporting remedies, and may help you over-come infection more quickly if you get sick.
Golden Seal: Golden Seal is traditionally indicated as a tonic for the mucous membranes (including those of the throat, nose and sinuses). Today, many herbalists consider it to be the most important of all antimicrobial remedies because the herb (and isolated alkaloids from it, especially berberine) has broad-spectrum antimicrobial activity against bacteria, viruses, fungi, protozoa and parasites, leading to its use in a wide range of infective conditions. In laboratory studies, Golden Seal also exhibits a number of immune-modulating activities.
Pau D’Arco: Fungal infections such as Candida are notoriously difficult to overcome, especially as the organisms involved have a tendency to develop resistance to the pharmaceutical drugs used to treat them. When treating fungal conditions with herbs, it pays to use a remedy that’s specifically indicated for the purpose. Probably the best choice is Pau D’Arco, a herbal medicine from South America, where it has traditionally been used to treat both bacterial and fungal infections (as well as for other health disorders) and has also demonstrated antifungal activity in laboratory studies. Pau D’Arco is available in both the traditional tea (decoction) form, and as an easy-to-swallow capsule.
Case Study
Susan had been suffering from recurrent thrush on a monthly basis when she first consulted a natural health practitioner. Further investigation revealed that she had been taking the oral contraceptive pill for years and averaged four courses a year of antibiotics for minor infections such as sinusitis and tonsillitis. She worked full time and was always on the go. Her diet was adequate but could be improved, particularly as she was rather partial to a regular glass or two of wine to relieve her stress.
Susan decided to discontinue the oral contraceptive pill and was prescribed a course of herbs to rebalance her hormone levels. Once her cycle was regular, it was time to address the issue of frequent thrush episodes. A fi nger prick blood test confirmed the presence of candida albicans. Her natural health practitioner began to treat this with the herb Pau D’Arco at 3,000 mg per day, and placed Susan on an anti-candida diet eliminating all foods containing yeast and sugar for a period of two weeks and gradually reintroducing some of these foods. Susan focused on a maintenance diet of foods which have minimal or low sugar content such as fresh fruit and vegetables, wholegrain breads and pastas. She also included probiotic supplements daily to help rebalance the micro-organisms in her gut.
As the candida symptoms improved Susan was treated with immune boosting herbs such as garlic and golden seal to boost her immune system and reduce the chances of her developing sinusitis or tonsillitis in the future. This eliminated the need to take antibiotics which made her body susceptible to candida in the first place.
Susan continues to follow the maintenance diet and drinks only the occasional glass of wine and says she feels much healthier and best of all has not experienced any thrush or sinusitis since.
Tips for controlling the spread of infection
1. Wash hands regularly – even when they aren’t visibly dirty – with soap and water or with an alcohol-based product that does not require water.
Always wash your hands:
- after you’ve been to the toilet
- after coughing, sneezing or blowing your nose
- after being in contact with someone who has a cold or flu
- before touching your eyes, nose or mouth
- before preparing food and eating
2. Cover your mouth and nose when you sneeze or cough.
When you cough or sneeze you should:
- turn away from other people
- cover your mouth and nose with a tissue
- use disposable tissues rather than a handkerchief (which can store the virus)
- put used tissues into the nearest bin