“What can I do to strengthen my immune system?” I’ve received this question countless times in recent months as we try to keep ourselves and our loved ones safe amidst a global pandemic. Without downplaying the tragedy and loss this has brought to so many around the world, I have been finding some silver linings throughout this health crisis. Mainly, this time in our lives could be the catalyst for so many people to reclaim their health and get back in touch with their bodies.

The blog post is meant to serve as a reminder that immunity depends not only on how much vitamin C you take or how often you sanitize your hands, but by how well your entire body is functioning. Are you getting enough restorative sleep? Are you drinking enough water, maintaining your oral health, nourishing your microbiome, managing your stress levels, eating nutritious, organic foods, and avoiding sugar? We hear these general recommendations all the time, but it’s easy to forget how truly important they are in maintaining our health. If someone has been on top of their sleep, diet, supplements, etc. and comes to me wanting a tea to help their immune system, that tea is going to help them a lot more than someone who has been neglecting their health for months or years and suddenly wants to boost their immunity. If you really want a strong immune system, an echinacea tea bag is simply not going to cut it. Good health is a constant practice.

Before I introduce specific herbs for boosting immunity, let’s address some key areas to consider in the health of your immune system:

Gut Health

70-80% of our immune system resides in our gut. On top of that, intestinal permeability (often called “leaky gut”) is a huge trigger for immune system dysregulation. Support your digestive tract by removing food intolerances (looking at you gluten, dairy and soy), getting good quality shelf stable probiotics, and healing any “leakiness” if necessary. 

Vitamin D

I can’t stress this enough. Vitamin D is so crucial to immune system function (as well as musculoskeletal health, mood, and more). So many of us are deficient, especially people of color. The more melanin you have, aka, the darker your skin is, the longer it takes for you to produce vitamin D. Plus, folks of color cannot keep their stores of vitamin D up throughout the winter like fairer skinned people can. I highly recommend regularly getting your levels checked and supplementing when necessary. The only real ways to increase your vitamin D are time in the (high noon!) sun and supplementation. And don’t be fooled by supplements that only provide 400 or 500 IUs. If you’re really trying to bring your levels up, go for one closer to 5,000 IUs (some people might even need more and it’s a good idea to get your levels checked) until you’re in the clear or you’re back to spending daily time in the sun. Although a blood serum level of 30ng/ml is considered adequate, I would argue that levels around 80ng/ml are ideal. (Vitamin D toxicity starts at around 150 ng/ml.)

Sleep

Sleep debt makes you more susceptible to catching whatever funk is going around and can increase the time it takes for you to recover. This can be a significant area of weakness in a person’s overall health. The amount of hours you sleep is only part of the picture. The quality of your sleep is crucial. I encourage you to find whatever you need to improve your sleep. Wear an eye-mask, avoid screens before bedtime, listen to a guided sleep meditation (I find this surprisingly effective), drink some sleepy time tea—there are plenty of options. 

Sugar

Luckily, sugar doesn’t really affect the immune system that much.

…said no health practitioner ever. 

Seriously, lay off the sugar. Especially refined sugar. If sugar is a weakness for you, I don’t recommend going cold turkey. Luckily, there are lots of alternatives you can try as you gradually ween off the sweet stuff. My personal favorite right now is coconut nectar. 

P.S. Agave syrup is just as processed as high fructose corn syrup! 

Stress

I know, you hear this one all the time. It’s one of the most insidious factors that contribute to ill health. And how can we not be stressed out during a pandemic?! All I can say here is, thank goodness for the plants. Nervines, aka plants that act on the nervous system, are game changers when it comes to stress management. Chamomile, passionflower, skullcap, linden, rose, ashwagandha, schisandra, holy basil, lemon balm…these plants are such a gift and can help us calm the heck down so we can be resilient against whatever life throws our way. 

We have been trained to want quick fixes, to think that if we find the perfect supplement or the perfect tea blend, we will get the results we desire. More often than not, in order to address a specific health concern, we need to do address the things that take some patience and resolve to improve. I absolutely love herbal medicine, but no herb will give you significant vitamin D or sleep for you.

So now that that’s out of the way, you’re probably ready to hear about some herbs!

While I normally make customized herbal blends for clients in my practice, here is a general immune/lung support blend that I have been making at the shop:

1 oz Astragalus (Astragalus membranaceus) root

1 oz Eleuthero (Eleutherococcus senticosus) root

1 oz Holy Basil (Ocimum sanctum) leaf

.75 oz Mullein (Verbascum thapsus) leaf

.25 oz Ginger (Zingiber officinale) root

Suggested Use: Decoct and drink up to 3 cups/day

Safety Considerations: This tea is blend is quite warming, so if you tend to run hot I would adjust with some cooling herbs. In Traditional Chinese Medicine, tonic herbs like astragalus are contraindicated during an acute illness. Depending on the nature of your illness and your constitution, this herb may be contraindicated during an infectious illness. Eleuthero may be too stimulating for some people. Do not use during pregnancy unless working with a qualified health practitioner.

Actions/properties of this blend: 

Immune support/adaptogens: Astragalus, Eleuthero, Holy Basil

Calming nervine: Holy Basil, Mullein

Lung Support:  Mullein, Holy Basil, Astragalus

Catalyst, blood mover: Ginger

Adaptogens are a class of herbs that increase our resistance to stress. This applies to all sorts of stressors: emotions, toxins, chemicals, etc. Adaptogens help you build resilience; they help you normalize your stress response and your body’s regulatory systems (like the HPA axis). Some of them enhance immune function (Eleuthero), others actually have the ability to normalize the function of the immune system whether it is under or over active (Astragalus, Holy Basil).

Nervines are herbs that act on the nervous system to restore and enhance its function. They are known for their calming affects on the nervous system and are used to help with anxiety, depression, insomnia, and any stress induced conditions. Your immune system is heavily impacted by stress, so nervines can support your immune system function and enhance the effects of adaptogens.

Mullein is a lung tonic that helps nourish, moisten, and strengthen lung tissue. It is a gentle expectorant and helps keep the lungs and airways open. It also happens to be a calming nervine, and is, according to herbalist Matthew Wood, “for people who think too much and congest the mind, or suffer mental tightness and congestion following difficult projects” (Wood, The Earthwise Herbal, Old World, 508).

In Traditional Chinese Medicine (TCM), Astragalus strengthens the lung qi and spleen qi. Lung qi is related to a TCM concept called wei qi, which you can think of as your protective shield against illness and pathogens. Astragalus helps you remain healthy and keep your defensive barrier in tact. It can also help bring an under active or overactive immune system back into balance.

Increasing your immunity really boils down to the little things you do every day to keep yourself healthy. If you’d like individualized guidance on how to nourish your immune system and a custom “ImmuniTea” to support your immune health, schedule an herbal consultation or sign up for this 2 part class on immune support.