Plants for a Strong Immune System by Rev. Carol A. Ingle AKA Raven

[Dept of PMM Artists & things]

Plants for a Strong Immune System

Your immune system is amazing. When exposed to something that could potentially be harmful, it kicks into action, providing a defense against infectious organisms and other invaders. Your strong immune system’s specialized cells, proteins, tissues, and organs constantly keep track of what is in your body and respond when needed.

Your immune system is responsible for responding when you are exposed to viruses and bacteria, when you have a cut or a broken bone, or when your cells begin to change in an abnormal way, as in the early stages of cancer. It also plays the vital role of determining what tissues belong to your body and leaving them alone, and quickly recognizing and eliminating foreign proteins from a bacteria or virus. The immune system is also responsible for inflammation, the natural process that occurs in response to injury. Inflammation is incredibly important to initiate healing, but too much of it can be detrimental and is linked to heart disease, diabetes, cancer and many other illnesses.

The immune system has a very complex job to do. I like to think of this system as an orchestra, in which each instrument plays a vital role, and if one is not functioning at its best, it can throw everything off and quickly turn a symphony into chaos. The key to a functional, strong immune system is balance—keeping the immune system calm and happy on a daily basis, and ensuring it is primed and ready to respond when needed.

Staying Healthy: Immune Wellness and Prevention of Illness

Healthy immune function starts with what you feed your body. Plant foods tend to be anti-inflammatory, so consuming lots of fruits, vegetables and whole grains is an important aspect of good immune function. In addition, many studies have linked obesity with impaired immune response, so a plant-based diet can do double-duty to support immune function by also helping you maintain a healthy weight. Regular exercise and managing your stress are also essential aspects of a strong immune system.

Certain herbs can help support your immune system on a long-term basis. Garlic is full of compounds like allicin, ajoene and thiosulfinates, powerful molecules that help your body prevent and fight infections. Garlic also has a rich history of being used topically to disinfect wounds and fight fungal infections. The best way to use garlic for immune support is to consume fresh, crushed garlic. While you may not be daring enough to chomp raw garlic, adding raw garlic to a sauce or pesto is a good and flavorful way to get it in your body.

Horseradish, cayenne and ginger are all considered “blood movers” in Chinese medicine. They stimulate blood flow and, as you might imagine, can kill off many microbes. It is thought that the consumption of spicy foods, including those seasoned with these tasty and potent herbs, can ward off digestive infections. Oregano and thyme are also full of aromatic compounds (the essential oils that make the plants smell so wonderful) that also have potent antimicrobial action. They can be consumed as a culinary spice or as a tea, inhaled to deliver the herbs to the sinuses or lungs (see Steamy Support for Sinuses), or taken in capsules if a stronger medicine is needed.

To take immune support to the next level, consider taking some of these immune boosters on a regular basis, at least through the fall and winter months: mushrooms like shiitake, reishi, chaga and cordyceps, as well as botanicals such as astragalus, elderberry and ashwagandha. Ashwagandha (Withania somniferia), along with many of these herbs, is also an adpatogen, which is a word for a natural substance that helps the body adapt to stress. See Fresh Clips: All About Adaptogens to learn more about adaptogens.

Immunity-Boosting Mushrooms

Though not an herb, we include mushrooms because they are potent allies in the quest for a strong immune system. Mushrooms such as maitake, shiitake, reishi and chaga all contain a complex array of nutrients that help to support good immune function. These include complex polysaccharides which appear to act as immunomodulators--this means they can stimulate an underactive immune system and calm an overactive immune system, acting as immune balancers.

The best-studied polysaccharide is called beta-D-glucan. This complex sugar is well-absorbed when mushrooms are consumed and is currently being studied for its potential role in treating cancer, HIV and AIDS. It is thought to work by stimulating specialized white blood cells (called macrophages and neutrophils) which can recognize and kill tumor cells, remove damage caused by free radicals, speed up recovery of damaged tissue, and activate other immune responses when necessary.

Research has shown that medicinal mushrooms also can help prevent white blood cell diminishment in people given chemotherapy and radiation, and can elevate antibody levels (proteins that help identify foreign invaders) in healthy people.

Shiitake mushrooms are available at most grocery stores and are a delicious way to incorporate mushrooms into your food. Sometimes labeled “baby portabellos,” they can be substituted in any recipe that calls for button mushrooms to increase the healthfulness of the meal. Traditionally, mushrooms are decocted, or simmered, for hours to brew a strong tea. I recommend brewing a large batch and freezing the mushroom tea, which can be added to broths, soups and other foods when cooking.

Astragalus contains many compounds similar to the medicinal mushrooms. I will often add astragalus to immune preparations to take regularly as a preventive.

Fighting Flu and Colds

If you happen to come down with a viral or bacterial infection, herbs can provide a lot of relief. The following herbs, including elderberry, echinacea, goldenseal and andrographis, are some of my favorites for when you’re hit with illness.

Elderberry

Elderberry (Sambucus nigra) is probably the most delicious herb used to support a strong immune system. Elderberry has been used for centuries to treat colds, flu and other viral infections. Native to Europe, Asia and North America, it can tolerate a wide variety of growing conditions. The blue and black berries, along with the flowers, are used to make syrup or are taken dried as a food. Elderberries are a great source of vitamins A, B and C, and contain a high level of flavonoids, anti-inflammatory compounds that can promote healthy cell function.

Elderberry has been studied for its antiviral effects. Several studies have demonstrated that people who consumed elderberry syrup (1 tablespoon daily) had a lower incidence of viral infection than those who did not. Also, people who took elderberry syrup at the onset of their first cold symptoms experienced a shorter duration of illness than those who did not.

The best thing about elderberry is that it is truly delicious and is very safe, even in children and the elderly. Elderberry syrup is conventionally available, and can be eaten right off the spoon, or used more exotically. In our household, we drizzle it over oatmeal or add it to seltzer water for a delicious elderberry spritzer.

Echinacea and Goldenseal

Echinacea and goldenseal, often paired together, are probably the best-known herbs for immune support, especially for acute illnesses. In general, human studies have found that echinacea taken orally stimulates the function of a variety of immune cells. Although contradictory evidence exists, most studies suggest that the correct varieties of echinacea can speed the recovery from the common cold by stimulating the immune system to respond faster and better (versus killing the virus directly). Many beautiful varieties of echinacea abound, but the medicine is in E. purpurea or E. angustifolia.

Research studies looking at echinacea as a preventive herb seem to be mostly negative. This suggests that the best use of echinacea is to take it only when needed, or when illness strikes. Echinacea is most often used as a tincture (about 1 teaspoon three times daily) or as an encapsulated herb taken immediately when you are coming down with a viral infection.

Goldenseal has always been thought to have direct antibacterial and antiviral action, although research has demonstrated that its action is more diverse than that. The antimicrobial action comes from a compound called berberine, which is present in goldenseal and many related plants. It is thought that goldenseal also acts by increasing the secretion of mucous membranes, making your nose and mouth more effective at warding off microbes. Because of goldenseal’s popularity, it has become overharvested in the wild and is now at risk for becoming an endangered species. I recommend only sourcing goldenseal from companies that farm their own, or avoid its use altogether and choose different herbs for immune support.

Andrographis

Few people have heard of andrographis, an herb native to India and Sri Lanka, but it is the herb with the best research in the area of immune support. Studies on andrographis have demonstrated that it can be used to successfully reduce the severity of the common cold. It also has been demonstrated to prevent the onset of a cold in healthy people. It is thought that andrographis can stimulate many types of immune cells to jump into action and fight off viral invaders. Look for a product that contains andrographolides, the active constituents in andrographis, and take enough to get 15 to 20 mg of andrographolides per dose, dosed three times daily.

Steamy Support for Sinuses

To deliver immune-boosting herbs directly where you need them most, consider an herbal steam. Herbal steams are great for respiratory conditions that affect your nose, throat and lungs. To make an herbal steam, bring 4 to 6 cups of water to a boil and then remove from heat. Add 1 to 5 drops essential oil to hot water. Hold your head about 12 to 18 inches above the pot and drape a towel over your head to make a tent. Breathe deeply for 5 to 10 minutes to give yourself a wonderful, healing treatment.

For children, you may also consider using essential oils dropped onto a shelf in a hot shower or bath. The steam will pick up the oils and deliver them in a less concentrated, gentler way.

Consider using one or more of the following:

Thyme: Contains potent antiviral and antibacterial properties delivered right to the lungs and sinuses.

Eucalyptus: The herb of choice to clear congestion

Lavender: A calming, soothing aromatic that also delivers antimicrobial action to an irritated respiratory tract.

A Plan of Action

When preparing yourself for the winter months, think of supporting your strong immune system in three ways:

•Follow a healthy lifestyle that allows your immune system to thrive. Base your diet around fruits, vegetables and whole grains. Decrease your intake of refined foods, sugar and alcohol, all of which have been shown to decrease resistance to infection. Get lots of fresh air and regular exercise to promote healthy immune function, and keep your stress level as low as possible.

•Consider adding to your regime herbs that can support healthy immune function. These may include culinary herbs such as garlic, onions, horseradish, ginger, cayenne, oregano, thyme or mushrooms. You also might consider using elderberry through the fall and winter for an extra preventive boost.

•When needed, turn to your botanical powerhouses. Use andrographis, echinacea and elderberry in higher doses to combat illness and help shorten your suffering when exposed to a viral infection.

Everyday Immune Soup Recipe

This potent immune soup broth is a great way to support your immune system throughout the year. Be sure to use organic immune system herbs and mushrooms to avoid ingesting any harmful pesticides.

• 2 ounces astragalus root (Astragalus membranaceus)
• 2 ounces shiitake mushroom (Lentinula edodes)
• 2 ounces reishi mushroom (Ganoderma lucidum)
• 1 ounce codonopsis (Codonopsis spp.)
• 2 ounces chaga root (Inonotus obliquus)
• 1 ounce ginger root (Zingiber officinale)
• Beef or chicken bones (optional)
• 3 gallons water, divided

1. Bring herbs, bones and 2 gallons of water to a boil in a large stockpot. When the mixture comes to a boil, turn it down to low and simmer. Simmer for 2 to 3 hours covered until the volume decreases by half.

2. Add another gallon of water and simmer for 3 more hours. Allow the liquid to cool, strain and freeze into ice cube trays.

3. To use, thaw 1 to 2 cubes daily and drink plain—cold or warmed up—or add to a soup of your choice. (I like miso or bean soups with this delicious mushroom blend.)

Fresh Clips: All About Adaptogens

A mysterious group of herbs can increase stamina, fight off infection and lower blood pressure. Some of these herbs reduce inflammation and alleviate the side effects of chemotherapeutic drugs. These herbal wonders are known as adaptogens.

Stress is unavoidable, but too much stress for a prolonged period of time can have physiological and psychological effects. Precisely how stress will affect your body is hard to determine because the impact depends on factors such as body type, personality and family history, as well as the intensity, severity, timing and duration of the stress. Even pleasurable events can put stress on the system. The genius of adaptogens is that many of them can support the body in modulating and regulating stress hormones and help the neuroendocrine and immune systems maintain a balance. This group of herbs doesn’t just beef up immune defense, they can help balance the body during a stressful time.

The name adaptogen was coined in the former Soviet Union, where much of the early modern research on this group of plants took place. Beginning in the late 1940s, scientists there began searching for a product to increase performance for athletes, soldiers, political officers and chess players. However, many adaptogens have been in use since the ancient days of human history.

To put it simply, an adaptogen is any nontoxic substance that defends the body against stress and restores its natural balance. This loose definition makes it difficult to say how many adaptogens exist. We do know they have been around a long time—Ayurvedic and Chinese physicians have trusted in their healing qualities for thousands of years.

Here are some prominent herbal adaptogens:

Eleuthero (Eleutherococcus senticosus). Eleuthero, also known as Siberian ginseng in the United States, is one of the most commonly used herbs worldwide. The herb strengthens the immune system and wards off colds and the flu. Eleuthero has been used to help radiation victims of the 1986 Chernobyl nuclear accident.

Astragalus (Astragalus membranaceus). Considered an important tonic herb in Traditional Chinese Medicine, astragalus improves poor appetite, diarrhea and general weakness. Astragalus is often included in cancer protocols.

Rhodiola (Rhodiola rosea). The Vikings used this herb to improve physical and mental endurance. Rhodiola treats immune depletion caused by physical training and overwork. It can reduce fatigue, enhance alertness and is sometimes used to treat attention deficit hyperactivity disorder.

Holy basil (Ocimum sanctum). This herb, used daily in India, is said to promote goodness, virtue and joy in humans.

Licorice (Glycyrrhiza glabra). Not to be confused with the candy, this flavorful herb is a common component of many cough syrups. Licorice, pictured above, is used to stop diarrhea and relieve gastric irritation, fatigue and lack of appetite.

Asian ginseng (Panax ginseng). This classic herb for longevity in Traditional Chinese Medicine is valued in Western medicine for its stimulating effect, which can treat exhaustion. This herb is also good for normalizing the immune system.

American ginseng (Panax quinquefolius). Like its cousin, Asian ginseng, American ginseng has a normalizing effect on the immune system. This means it can enhance a depleted immune system, but it can also reduce excessive immune response, such as in an allergy attack or some autoimmune conditions.

These herbal adaptogens may be available at your local health food store.

Did You Know?

In 1943, the People’s Commissars Council in the former USSR issued an order regarding the goal of finding “tonic substances” for Russian workers and soldiers. From that research came much information about adaptogens, according to the book Adaptogens (Healing Arts Press, 2007).