How To Boost your Body’s Immune System

The change of season is upon us but with that brings cold and flu season. Of course we are all a little more worried about getting the sniffles this year. Luckily there are many great herbs and vitamins that boost our immune system so we are better prepared to fight an infection that comes our way. Keep reading for some of my favourite solutions.

Immune Modulators vs Immune Stimulants - What’s the difference?

Both immune modulators and immune stimulants are important this time of year. Immune stimulants are herbs and vitamins that activate the immune systems response to fight something right then. Herbs such as echinacea and garlic are examples. Immune modulators are herbs and vitamins that boost the immune system by stimulating white blood cells to enhance the body's response to a stimulus that may come its way. Primed and ready let's say. Herbs and foods such as astragalus and medicinal mushrooms, as well as vitamin C, zinc, and vitamin D are all examples. Include these in your diet or as a supplement.

My Cold & Flu Go To’s:

• Myers IVs - This is probably one of the best times to get a boost. High in vitamin C and B vitamins with added zinc for immune support. A 30 minute visit for a big boost.

• Higher dose vitamins - We want to increase vitamin C, vitamin D, vitamin A and zinc especially when we are coming down with something. Some of my go-to supplements are a combo of many of these.

• Immune herbs - Herbs such as echinacea, astragalus, andographis or elderberry for kids are all great immune supporting herbs. They can be found in a number of different immune supplements/tinctures/teas/syrups.

• Immune Injection - Minimally invasion, safe for everyone, provides immune supportive herbs. Into the glut it goes! This is a quick in house treatment.

• Probiotics such as The Cultured Coconut Kefir - I love this local product as it provides trillions of probiotics to help our gut health and ultimately our immune system. Prefer a capsule? There are great options available at the clinic.

• Thieves oil - One of my favourite essential oil blends to diffuse in my room with antibacterial and soothing herbs. You will probably smell this in my office this time of year. :)

• A. Vogel Echinaforce Sore Throat Spray - I love this product for any sore throat! You can find it at Superstore, health food stores or even Bulk Barn. So soothing and effective!

• Immune Boosting Smoothie - This is a go-to in our house all year round to provide lots of vitamin C. Recipe here!

• Medicinal Mushrooms - This could be a mushroom blend powder mixed in coffee, a liquid blend like THIS, or a homemade mushroom soup or “immune boosting soup” like THIS one, if you tend to get sick often. Some examples of medicinal mushrooms are reishi and ligustrum. Astagalus herb pairs very well with mushrooms.

• Eucalyptus Steam Inhalation - Add a few drops of eucalyptus essential oil in a bowl of boiling water, place a towel over your head and the bowl and breathe in the steam for a few minutes. This acts as a wonderful decongestant.

• Wet Sock Treatment - Old remedy that really works to drain congestion from your head. Look it up!

• Sleep & Rest- Always the best option! The quicker we allow ourselves to rest, the sooner we feel better.

What are your favourite ways to fight a cold? Let me know in the comments below!

In health & happiness,

Dr. Karen

Food Friday: Stovetop Lemon Chicken

Photo by Seasons and Suppers

A basic chicken breast or thighs have never been my favourite thing to cook for dinner. I usually prefer it pre-cooked added to a salad or wrap for lunch, in a saucy fajitas or a whole cooked chicken with all the juices. However, this recipe, by Seasons and Suppers, caught my eye and it will definitely be a go-to weeknight dinner option from now on (if only he liked capers…). It is great served with any green veggie of your choice, green beans are perfect. Or if you are craving something a little heavier serve it over gluten free pasta with a salad on the side.

The garlic and shallots in here are great immune boosters as we head into cold & flu season so don’t be shy about these and finally you all know my love for lemons.

Do you have a favourite chicken recipe you’d like to share?

Ingredients: (serves 5 people)

• 2 small lemons cut into thin rounds

• 1 1/2 tsp white sugar

• 4 garlic cloves halved

• 4 skinless, boneless chicken breasts cut in half lengthwise

• Salt and freshly ground pepper

• 1 Tbsp olive oil

• 2 Tbsp unsalted butter or ghee DIVIDED

• 1 tsp minced shallot

• 1/2 tsp minced garlic

• 1 thyme sprig

• 1/2 cup dry white wine or additional 1/2 cup chicken stock

• 1 cup chicken stock

• 1 tsp all-purpose flour (or sub gluten free flour)

• 2 Tbsp capers

• Chopped fresh flat-leaf parsley for garnish

Directions:

1. In a medium bowl, add lemon slices and garlic halves. Sprinkle with sugar. Set aside.

2. Season chicken pieces with salt and pepper. Heat a large skillet over medium-high heat. Add olive oil. Add chicken to pan and cook for about 4 minutes on each side or until golden and cooked through. Remove chicken to a plate.

3. Add a splash more oil to the pan if it is dry. Add lemon slice mixture to the pan (keeping bowl handy) and cook, turning occasionally, for about 1 minute or until lemon slices are lightly browned. Return lemon mixture to the bowl.

4. Wipe pan with paper towel and heat over medium heat. Melt 1 1/2 tsp of butter in the pan, then add shallot, 1/2 teaspoon minced garlic and thyme sprig. Cook for 30 seconds or so, then add wine to pan, scraping pan to loosen browned bits. Bring to a boil and cook for about 3 minutes or until liquid almost completely evaporates. Add chicken stock, and flour to the pan, stirring with a whisk. Bring to a boil, then reduce heat, and simmer 3 minutes or until liquid is reduced to about 2/3 cup.

5. Remove pan from heat; discard thyme sprig. Stir in remaining 1 1/2 tablespoons butter and capers, stirring until butter melts. Taste sauce and add additional salt and pepper, as needed. Return chicken and any juices to pan and re-warm in sauce, turning to coat with sauce. Top chicken with lemon mixture and allow to warm with chicken slightly before serving. Garnish with parsley.

Enjoy!

In health & happiness,

Dr. Karen