Promote Healthy Homeostasis for a Strong Immune System
When you get a cold or flu, your immune system works hard to restore balance in the body. It relies on resources like cytokines, white blood cells, and antibodies to help you recover. As your body fights off the illness, you may experience symptoms such as fever, body aches, fatigue, and congestion—signs that your system is actively working to regain its natural state of health.
In naturopathy, this process of restoring balance is often described as achieving homeostasis, or vital equilibrium. Homeostasis refers to your body’s ability to regulate and maintain stable internal conditions. When this balance is restored, your body can function at its best, supporting overall health and resilience. The closer your body is to balance to begin with, the easier it is to recover when challenges arise. A well-nourished, resilient system has more resources to draw from and can respond more efficiently to stress or illness. By supporting your body’s natural equilibrium through healthy habits and preventative care, you strengthen its ability to maintain and restore balance when it matters most.
How to Maintain Homeostasis
The best way to keep the immune system ready for when you do get infected is to promote daily health while you are well, such as:
- Eating less sugar and more vegetables, lean proteins and quality fats and oils
- Maintaining a powerful digestion and regular elimination
- Getting adequate and quality sleep
- Prioritizing a balance of stress management and recovery
- Being aware of and taking care of your Vitamin D levels
- Staying hydrated with 64+ ounces of water each day
Nurture While You Recover
When you do get sick, you can support your immune system by providing a boost of immune supportive supplements, such as Vitamin C, Elderberry, and others described here. Don’t forget! Our doctors are here to support you. We offer acute care appointments over video so you can talk to your doctor while you’re resting in the comfort of your home. Schedule easily online or call our office.
Traditional and New Ways to Support the Immune System
Forest Bathing (Shinrin-Yoku)
The term Shinrin-Yoku translates to “forest bathing” or “taking in the forest atmosphere” through the senses. A similar practice grew in Central Europe, called “Waldtherapie”. Developed around the 1980s as a response to increasing stress levels and urbanization, these practices incorporate a holistic connection between the human body and nature. Unlike hiking or exercising outdoors, forest bathing is about slow, mindful immersion in nature. Focus is on engaging with the sights, sounds, smells, and textures of the forest.
More recently science has been used to explain the benefits of Forest Bathing. Scientists measured white blood cell counts and other immune cells, including T-regulatory and natural killer cells. After just 3 days, immune activity increased as much as 50% and was sustained for 7 days with some lasting effect up to 30 days. The findings are attributed to benefits of phytoncides released from plants, as well as reduction in stress hormones from the gentle activity. The benefits have also been studied to support blood pressure, blood sugar, and depression, which means Forest Bathing has many lasting health benefits.
You don’t need to go to a forest for Forest Bathing. In fact, many of the walks for the studies were done in local parks.
- Choose a natural setting
- Silence or disconnect your technology
- Focus all your senses on the nature around you
- Move slowly and focus on the journey, rather than the destination
Garlic
Garlic is likely one of the oldest and most widely used remedies against colds and infections across cultures and continents. The compound in garlic, allicin, is antimicrobial, antiviral and anti-fungal.
Allicin is formed when garlic is crushed and exposed to the air. It boosts immune-fighting cells but also helps to lower inflammation from pro-inflammatory cytokines that weaken the immune system. The fiber from garlic feeds beneficial microbes in your digestive system and
the allicin helps to control overpopulation of harmful ones.
To maximize the effect of garlic, allow it to rest 10 minutes after chopping. Cooking destroys allicin so use garlic fresh in foods such as salsa, hummus, or pesto. You can also mix it into warm
foods after cooking, such as steamed vegetables or scrambled eggs. Aim for 1-3 cloves in your diet daily. Follow this link for more tips to incorporate garlic into your food.
Contrast Hydrotherapy
Contrast hydrotherapy is a therapeutic technique that involves alternating between hot and cold water applications on the body. The hot then cold exposures have been used in various cultures throughout the ages. Nordic countries, Native American, Siberian, and Indigenous European cultures all have various techniques using ice baths or cold rivers and sweat lodges or hot springs.
The dramatic change in temperature activates white blood cells that help fight infections and at the same time creates a “pumping” effect for blood and lymphatic circulation. The action also helps to regulate the autonomic nervous system, via the Vagus Nerve to help promote relaxation and relieve stress.
You can easily support contrast hydrotherapy in your home shower.
1. Start with warm/hot water
2. Swing the dial to cold for 30-60 seconds
3. Then back to hot again
4. Do this 3-5 times, ending on cold.
Taking an ice plunge in an indoor or outdoor tub has become popular and you can find these reasonably priced online. We also recommend our near infrared sauna followed by a cold rinse in the shower.
Maintaining homeostasis for immune health doesn’t mean you need to undertake big changes. Rather, focus on small sustainable steps that you can manage on a daily basis. Consistency will make the biggest difference, over time, for your overall health.
Other Resources: Boost Your Immune System with These Easy Tips, Immune Supportive Supplements, Immune Support Soup
Tip: make the soup now and freeze it so you can easily reheat when you need it!
