Supporting Immune Function Naturally: A Holistic Approach for Adults and Children
So You’re Sick…
We’ve all been there: that unsettling moment when you feel more tired than usual, sneeze a bit too often, or sense a stubborn tickle in your throat. You’re getting sick. Our response to these signs of infection is often shaped by a mainstream medical system that emphasizes fear and quick fixes. We’re taught to fear any sign of illness in ourselves and our children, leading us to mask symptoms with medications, immediately reach for fever reducers, and rush to the doctor for antibiotics. However, as a mother and holistic health practitioner, I’ve learned that there’s a better way. While medications can be necessary at times, it’s crucial to understand the body’s innate ability to heal itself. Join me as we delve into the potential downsides of relying on fever reducers and antibiotics, and discover how we can support our natural healing processes.
The Downside to Mainstream Medicines
Fever reducers, like acetaminophen (Tylenol) and ibuprofen (Advil), can offer temporary relief from discomfort during fevers but also come with several potential risks, particularly with frequent or prolonged use:
Interference with the Immune Response: Fever is part of the body’s natural immune response, helping to create a less favorable environment for bacteria and viruses. Suppressing a fever can reduce this response, potentially prolonging infection and slowing recovery. Research suggests that fever reduction can lead to higher rates of viral shedding in respiratory infections, possibly increasing the spread of illness (Young et al., 2015).
Liver and Kidney Damage: Acetaminophen, especially in high doses or over extended periods, can cause liver damage, and is one of the most common causes of acute liver failure. It depletes glutathione, our master antioxidant, negatively affecting our natural detox process. NSAIDs, like ibuprofen, can strain the kidneys over time, especially in those with preexisting kidney conditions or dehydration (Lee, 2003; Ungprasert et al., 2015).
Gastrointestinal Issues: NSAIDs such as ibuprofen can irritate the stomach lining and increase the risk of gastrointestinal bleeding and ulcers, particularly with frequent or long-term use. This risk is higher in people with a history of stomach issues or when taken on an empty stomach (Laine, 2001).
Increased Risk of Chronic Illnesses in Children: Frequent use of fever reducers in children has been associated with an increased risk of asthma and allergies, possibly due to the way these medications affect immune system development. Some studies suggest acetaminophen may play a role in these risks when used regularly during childhood (McBride, 2011).
Rebound Fever and Dependence: Regular use of fever reducers can lead to a rebound effect, where the body relies on the medication to maintain temperature regulation. Once the medication wears off, the fever may return more intensely, leading to a cycle of frequent dosing.
Masking Symptoms of Serious Conditions: By lowering fever, fever reducers may also mask underlying symptoms, potentially delaying the diagnosis and treatment of more serious conditions, such as bacterial infections that require antibiotics or other interventions.
Antibiotics can lead to significant long-term negative side effects, primarily through the disruption of the gut microbiota, a condition known as dysbiosis. Antibiotics are not selective solely for harmful bacteria; they also eliminate beneficial microorganisms that play a crucial role in maintaining overall health. This imbalance can result in a variety of chronic health issues.
1. Increased Risk of Chronic Diseases: Dysbiosis has been linked to the development of several chronic conditions, including inflammatory bowel disease (IBD), irritable bowel syndrome (IBS), obesity, and type 2 diabetes. A study published in Nature found that antibiotic-induced changes in the gut microbiota can alter metabolic pathways, contributing to obesity and metabolic disorders (Turnbaugh et al., 2006).
2. Weakened Immune System: The gut microbiota is integral to the immune system’s functioning. Long-term antibiotic use can impair immune responses, making individuals more susceptible to infections and reducing the body’s ability to fight off pathogens effectively. Research in Clinical Microbiology Reviews highlights that antibiotics can disrupt the balance of immune cells and cytokines, leading to a compromised immune system (Levy et al., 2015).
3. Antibiotic Resistance: Prolonged and repeated use of antibiotics fosters the development of antibiotic-resistant bacteria. This resistance makes future infections harder to treat and increases the risk of spreading resistant strains. The World Health Organization has identified antibiotic resistance as one of the biggest threats to global health, food security, and development today (WHO, 2020).
4. Mental Health Issues: Emerging research suggests a strong connection between gut health and mental well-being, often referred to as the gut-brain axis. Dysbiosis caused by antibiotics has been associated with an increased risk of anxiety, depression, and other mental health disorders. A study in Psychiatry Research found that alterations in gut microbiota composition are linked to mood disorders, indicating that maintaining a healthy microbiome is essential for mental health (Dinan & Cryan, 2017).
5. Nutrient Absorption and Digestive Problems: Beneficial gut bacteria aid in the digestion and absorption of nutrients. Dysbiosis can lead to malabsorption issues, resulting in deficiencies of essential vitamins and minerals such as vitamin K, B vitamins, and magnesium. Additionally, individuals may experience ongoing digestive problems like bloating, gas, and constipation or diarrhea, as noted in research published in Gastroenterology (Zhao, 2013).
6. Increased Susceptibility to Allergies and Autoimmune Diseases: Antibiotic-induced dysbiosis can disrupt the development of the immune system, particularly in early life. This disruption has been associated with a higher incidence of allergies, asthma, and autoimmune diseases such as rheumatoid arthritis and multiple sclerosis. Studies in The Journal of Allergy and Clinical Immunology demonstrate that early antibiotic exposure is a significant risk factor for the development of allergic diseases (Stokholm et al., 2018).
7. Impact on Skin Health: The skin microbiome, like the gut microbiome, plays a vital role in protecting against pathogens and maintaining skin health. Dysbiosis resulting from antibiotic use can lead to skin conditions such as acne, eczema, and psoriasis. Research in Frontiers in Microbiology indicates that alterations in the skin microbiota can exacerbate inflammatory skin diseases (Grice & Segre, 2011).
The reality is, we’ve been disempowered when it comes to dealing with illness in a way that honors God’s design. But there are things within your control that you can do to support your body’s ability to fight infection naturally. With so many factors that can either boost or compromise immune function, narrowing down the most impactful tips is no easy task. From the foods you eat to your daily routines and habits, each choice influences your body’s resilience against infection. Below are some of the most effective, research-backed strategies to help your body heal naturally and avoid the need for fever reducers and antibiotics. I use them with my own family, and I hope you will a few things to add to your natural health toolkit too.
The Importance of Outdoor Time, Fresh Air, and Grounding
Time spent outdoors provides crucial benefits for the immune system, thanks to fresh air, natural sunlight, and grounding practices that help reduce stress and inflammation. Research shows that even brief periods of exposure to nature can improve immune function. A study in Environmental Health Perspectives found that “outdoor exposure increases levels of natural killer cells, which are vital for immune defense” (Li et al., 2010).
Sunshine and Vitamin D: Exposure to sunlight is your primary natural source of vitamin D, which plays a key role in immune health. Research in Frontiers in Immunology shows that “vitamin D synthesized from sunlight exposure enhances the body’s antimicrobial response” (Chun et al., 2014). While supplementing vitamin D can help, even a few minutes of sun exposure each day offers natural immune support.
Grounding: Direct contact with the earth’s surface, known as grounding or earthing, has been linked to reduced inflammation. A study in The Journal of Inflammation Research found that grounding helps “reduce levels of pro-inflammatory markers” in the body (Chevalier et al., 2015). Walking barefoot on grass or soil provides these benefits, supporting the immune system and reducing stress. Try to spend 10-20 minutes minimum barefoot outdoors each day.
The Role of Diet in Immune Function
What you eat directly impacts your immune system’s strength. Sugar, for instance, is known to reduce immune function and increase inflammation. A study published in American Journal of Clinical Nutrition found that “high sugar intake may impair immune function by reducing the activity of white blood cells” (Ghosh et al., 2020). Reducing sugar intake can enhance immunity and help reverse inflammation. For best results, I recommend fasting from refined sugars during illness for at least two weeks. Extending this to 30 days is even better for supporting a strong immune response.
In addition to considering what to eliminate, you should think about what you can add in! Nutrient-dense foods such as bone broth, garlic, and onion, have been used for centuries for their health benefits. “Bone broth is rich in nutrients that are vital for immune health,” as noted in a review in Nutrients (Bourke et al., 2021). Adding herbs like oregano, thyme, and elderberry can further support the immune system’s natural defense, as evidenced by research indicating that elderberry can inhibit the replication of several strains of influenza virus (Zakay-Rones et al., 2004). Honestly, keeping it simple and increasing any kind of fruits and vegetables is a good choice when dealing with illness.
A nutritious and comforting meal my husband and kids often ask me to make during times of illness is homemade chicken soup, rich in nutrients that can help with recovery. Here’s a simple recipe to try:
Sauté one diced onion, 3 cloves of minced garlic, and 1 cup each of chopped carrots and celery in a dollop of grass-fed butter until soft.
Add 1-3 cans of drained, rinsed white meat chicken in water, seasoning with salt and pepper.
Stir the chicken with the veggies, then add 32 oz of organic chicken broth and your choice of egg noodles.
Let it simmer until the noodles are soft. Herbs like cilantro, basil, oregano, or thyme can add both flavor and immune support.
This recipe is hard to mess up and easy to customize, adding more veggies, noodles, herbs, or broth to fit your preferences.
Targeted Supplementation for Immune Health
In times of illness, targeted supplements can give the immune system the boost it needs. Not only do you want to choose the right supplements, you want to make sure you achieve therapeutic dosing. When you’re sick, your body is flying through these vitamins as it works to fight infection. Here’s what I recommend:
Vitamin C: Liposomal vitamin C is highly absorbable and ideal for immune support. A study published in Nutrients suggests that “high-dose vitamin C can significantly reduce the duration of respiratory infections” (Carr & Maggini, 2017). Suggested dosages are:
5,000 mg/day for children ages 3-8
5,000-10,000 mg/day for children ages 8+
10,000-20,000 mg/day for adults
Vitamin D: A powerful immune modulator, vitamin D is beneficial during infection. Research in The Journal of Infectious Diseases found that “vitamin D deficiency is associated with increased susceptibility to infections” (Laird et al., 2020). While I don’t recommend daily supplementation unless deemed necessary by bloodwork, higher doses are safe for short-term use
5,000-10,000 IU/day for children 8 and under
10,000-20,000 IU/day for older children and adults.
Quercetin: Quercetin is a powerful antioxidant and natural flavonoid found in foods like apples, onions, and berries. Known for its immune-boosting properties, quercetin can help support the body’s defense mechanisms, especially during times of illness.
50-100 mg/day for children 5-12
500-1000 mg/twice daily for ages 12 and up
Elderberry Syrup: Elderberry has been shown to reduce the duration of respiratory infections. A study published in The Journal of International Medical Research found that “elderberry extract effectively shortens the duration and reduces the severity of influenza” (Zakay-Rones et al., 2004). Elderberry syrup is a convenient and effective way to take advantage of its immune-boosting properties. I recommend Sundance Botanicals for high-quality elderberry syrup.
Essential Oils
Essential oils have been used safely and effectively for millennia. A study published in BMC Complementary Medicine and Therapies states that “essential oils can enhance the immune response” (Trombetta et al., 2005). Practically all essential oils have some form of antibacterial and antiviral properties which can support the immune system during illness, so don’t be afraid to use what you have on hand. Oils like tea tree, basil, lemon, eucalyptus, and lavender are especially beneficial for immune support when used in a diffuser or diluted with a carrier oil for topical application. Some reputable brands that I would feel comfortable using myself include Eden’s Garden, Young Living, DoTerra, Now, and Aura Cacia. If you’re looking for family friendly essential oils that are prediluted and ready to use, I recommend the immune-boosting and kids blends from LaCura Essential Oils, crafted by Liat Chiprut, a pharmacist turned Functional Medicine Practitioner. Their expertly crafted blends can be used topically and come with capsules to be used internally as well (internal use is recommended for adults only). Use practitioner code EmpoweredHealth10 to receive a 10% discount!
Homeopathy
Before I learned what I’m about to tell you, I thought “homeopathy” was just another term for home remedy; you know, something natural that could be conjured up at home. But there’s so much more to the story with homeopathy! Homeopathy is a natural healing system developed over 200 years ago by Dr. Samuel Hahnemann, a German physician, based on the principle of “like cures like.” This means that a substance causing symptoms in a healthy person can, in extremely diluted forms, stimulate the body’s natural healing response to relieve similar symptoms in someone who is ill. Homeopathic remedies are prepared through a process of serial dilution and succussion (vigorous shaking), which is thought to enhance their therapeutic properties while minimizing side effects. Though some are skeptical of homeopathy, particularly due to its highly diluted nature (I used to be), many people worldwide use it to manage various ailments gently and holistically. In fact, even the Queen of England was partial to homeopathy.
Homeopathy focuses on individualized treatment, meaning remedies are chosen based on each person’s unique symptoms, aiming to support the body’s innate ability to heal. Some of the most common choices include Belladonna for fever, Oscillococcinum for flu symptoms, and Pulsatilla for congestion. A review in Homeopathy found that “homeopathic treatments can be effective for acute respiratory infections” (Shang et al., 2005).
Other Considerations
I don’t want to overwhelm you with information, but there are just a few more things I’d like to leave you with before I wrap it up. When it comes to dealing with illness at home, it’s helpful to consider the different organ systems and parts of the body we most often experience illness in. Ears, nose, throat, lungs, and digestive system the most likely places you’ll get an infection. Make sure you have a natural tool on hand for each area; ear drops, nasal spray, throat spray, nebulizer and saline, activated charcoal or other binders….these tools help you target the infection and get those infection fighting natural ingredients directly where they need to go.
One of the biggest mistakes I see people make when it comes to treating sickness naturally is waiting to long to take action. You don’t have to wait until you’re miserable in bed to take action. Use these natural health tools at the first sign of illness or after a known exposure! You can diminish the severity and duration of infection, and may be able to avoid it altogether.
Resources
Supporting your body through natural means can empower you and your family to fight infections more effectively, reduce medical care costs, and prevent the need for medications and antibiotics. From the right foods to targeted supplements, these strategies help the immune system do what it was designed to do—protect and heal.
To make it as easy as possible for you to start implementing these tips right away, I’ve built an Immune Boosting Protocol on Fullscript. I use Fullscript to give my patients easy access to healthcare’s best supplements. The platform guarantees reputable suppliers, products, and quality standards that are hard for anyone to match. Fullscript also gives me the tools I need to ensure that my patients are supported on their wellness journeys.
If you’re tired of guessing if you’re making the right choices and need individualized support for your vitamin and supplement routine, schedule a 1 hour Supplement Review with me! As a certified Dietary Supplement Specialist, I can be the shortcut between the information you need and the information you have to make empowered choices.
References:
Bourke, J. S., et al. (2021). Nutrients in Bone Broth. Nutrients, 13(5), 1546.
Carr, A. C., & Maggini, S. (2017). Vitamin C and Immune Function. Nutrients, 9(11), 1211.
Chevalier, G., et al. (2015). Grounding the Human Body Reduces Blood Viscosity—A Major Factor in Cardiovascular Disease. The Journal of Inflammation Research, 10, 33-43.
Chun, R. F., et al. (2014). Vitamin D and the Immune System. Frontiers in Immunology, 5, 248.
Ghosh, D., et al. (2020). Sugar and Immune Function: The Inflammatory Effects of Dietary Sugars. American Journal of Clinical Nutrition, 112(3), 654-661.
Klein, E. J., et al. (2019). Fever: Mechanisms, Clinical Consequences, and Implications for Management. Nature Reviews Immunology, 19(4), 236-248.
Laird, E., et al. (2020). Vitamin D and the Immune System: A Review of the Evidence. The Journal of Infectious Diseases, 222(11), 1878-1886.
Li, Q., et al. (2010). Forest Bathing Enhances Human Natural Killer Activity and Expression of Anti-Cancer Proteins. Environmental Health Perspectives, 118(7), 951-957.
Shang, A., et al. (2005). Are Homeopathic Treatments Effective for Acute Respiratory Infections? A Systematic Review. Homeopathy, 94(3), 125-133.
Trombetta, D., et al. (2005). Essential Oils as Antibacterial Agents: Mechanisms of Action. BMC Complementary Medicine and Therapies, 5, 1.
Zakay-Rones, Z., et al. (2004). Oral Elderberry Extract Reduces the Duration and Severity of Influenza A Virus Infections in Humans. The Journal of International Medical Research, 32(2), 129-139.
Disclaimer: The information provided in this article is for educational purposes only and is not intended as medical advice. Please consult a healthcare professional before making any changes to your health regimen, especially if you have existing health conditions or are taking any medications. The content here is intended to support your knowledge and well-being, not replace personalized health or medical guidance.
