Remember when we were kids playing hide and seek? Or tag? If you got to the lamppost or picnic table or whatever else was designated safe, you were “free.” You had immunity. You couldn’t be tagged.

Wouldn’t it be nice if that our actual physiological immunity worked that way! We could all call “Olly olly oxen free,” and be safe.

When it comes to immune support, boosting the body’s natural defenses is key for health at any age. However, as we mature, numerous changes occur within our body, including some decrease in the activity of our immune system. Certain immune cells decline, like lymphocytes, which are big players in our immune defenses against intracellular pathogens, such as viruses. As a double-hit, the immune cells that are left may not work as effectively—leaving us susceptible to more frequent infections, as well as autoimmune diseases and cancer. Therefore, it makes good sense to do the best we can to strengthen our immune system.

Bacteria Is Bad Enough, But Viruses Are Tough

Both the common cold and influenza (the “flu”) are caused by viruses. Viruses require a host—humans, mammals, or even birds—to be able to survive and proliferate. Viruses are incredibly resilient, which is why we have yet to cure the common cold. This amazing power of viruses to adapt to almost any situation can make treating viral illnesses difficult, since they are unaffected by antibiotics. Antibiotics work in various ways to neutralize or kill bacteria, because they are a different kind of microorganism, more like tiny animals. However, viruses are more like tiny aliens. Antibiotics are mostly useless when it comes to viruses.

One thing that effectively kills viruses are the soldiers of our immune system. That is why the common cold eventually goes away—our body is able to eradicate the virus. The flu is much harder and takes our immune system much longer to effectively rid it from the body. The flu can have serious, even life-threatening complications if our immune system isn’t up to the task. Deaths from the flu and pneumonia are the sixth leading cause of death in people aged 65 or older that live in developed countries. There are also other illnesses that can be more serious as we age, and that is why it is important to care for our immune system and do what we can to make it stronger.

All good health starts with a healthy diet, physical activity, restful sleep and a clean lifestyle. In addition to this, Mother Nature has provided some solutions that can be effective for maintaining a competent, vigorous immune system regardless of age.

Elderberry

Elderberry has a reputation for improving immune health in many ways, but its antiviral properties are especially promising. It is very effective for fighting the common cold or flu. A 2016 clinical study demonstrated that elderberry can be useful as prevention, too. Researchers found it to be an excellent tool for airline passengers, who have higher levels of exposure due to close proximity and shared, recirculated air with other passengers. As if traveling isn’t stressful enough, there’s nothing worse than getting to your destination and few days later coming down with a cold or the flu. Airline passengers were given a unique elderberry product or placebo. At the end of the study, many participants in the elderberry group did not become sick. However, for those that did, the elderberry group experienced a shorter duration of symptoms (51.3 percent less than placebo) and decreased intensity of symptoms (57.5 percent lower than placebo).

Many natural health experts agree that Haschberg black elderberry (Sambucus nigra L.) is the most beneficial when it comes to preventing and treating infections. Studies have shown that elderberry can prevent viruses from attaching to healthy cells, a key step in developing a viral infection. Elderberry also helps to raise the alarm for our immune system, helping to coordinate our body’s natural defenses in preparation for an attack.

To preserve these immune-fighting compounds, it’s important to find an elderberry extract that is freeze-dried. Many of the compounds in elderberry can be inactivated during other types of processing.

Vitamins and Minerals

Elderberry is often combined with vitamins, minerals and bioflavonoids that offer synergistic immune protection. Vitamins A, C, D and E have all shown positive benefits for immune system function, including helping to form antibodies, which in turn helps the immune system identify and target viruses. Research has also shown that supplementing with vitamin E can enhance the proliferation of lymphocytes, which may help offset some of the decline of these cells seen with aging. A 2004 study involving nursing home residents over the age of 65 demonstrated that vitamin E (200 IU/day for one year) could decrease the incidence of the common cold. A separate study in male smokers ages 50-69 found similar results regarding vitamin E and its ability to deter the common cold.

Some researchers have even explored the idea that the flu virus is most active when vitamin D levels are lowest, and this is why we see a seasonal pattern with flu outbreaks. Decreased vitamin D levels can further contribute to the negative immune changes that occurs in the normal aging process, because as we age, our body is less able to make vitamin D.

Minerals also play an important role in optimal immune system function. Our body’s master antioxidant, glutathione, requires the mineral selenium as a cofactor in its production. Zinc is an essential mineral and deficiencies can predispose people to viral infections. Vitamins and minerals also work together to protect our mucosal integrity. Our skin and mucosa is the first line of defense against any type of pathogen.

Andrographis Rules

Another tried-and-true natural immune supporting ingredient is andrographis. Known as the “King of Bitters,” andrographis (Andrographis paniculata) has a long tradition of use in ayurveda and traditional Chinese medicine (TCM). The above-ground parts of the andrographis plant have been used for respiratory infections, including the common cold, flu, fevers, sinusitis, sore throat and many others. Researchers have even found that andrographis helps the immune cells in our brain too, which could make a big difference in age-associated cognitive decline. Inflammation and immune dysfunction have been shown to play a role in conditions like dementia and Alzheimer’s. Utilizing a multifunctional tool like andrographis for its anti-inflammatory, antioxidant, adaptogenic and antimicrobial activity is a great choice for natural immune support and healthy aging.

A clinical study demonstrated that treatment with 1,200 mg per day of andrographis significantly reduced symptoms of a cold. By day two, the andrographis group experienced less fatigue, sleeplessness, sore throat and runny nose, compared to the placebo group. A study on a compound from andrographis, called andrographolide, has demonstrated very potent antiviral properties. Andrographolide helps increase the activity of lymphocytes, like cytotoxic T cells, natural killer (NK) cells, and immune effects involving antibodies as well. All of these activities significantly improve our defenses overall, and especially against viruses.

Because andrographolide plays such a huge role in the medicinal properties of andrographis, it’s important to find an extract standardized to andrographolide. Andrographis can be taken daily to help prevent infections and can also be used during an acute event.

Propolis

Propolis is a powerful antimicrobial—meaning it can fight many types of microbes like bacteria, viruses and fungi. Propolis is a natural ingredient that combines plant and bee power. Bees collect the resins of tree buds, flowers, and shrubs. The resins are then combined with bee enzymes to create propolis.

In addition to its benefits for colds and the flu, propolis also shows great promise for other viral infections that can strike when our immune defenses are lowest. For some people, a cold or the flu can set them up for a shingles outbreak. A 2018 scientific study demonstrated that propolis can be effective against the Varicella zoster virus, which is responsible for shingles. A specialized propolis extract, GH2002, was shown to decrease viral infectivity by almost 94 percent. This is huge, because according to the Centers for Disease Control and Prevention, one out of every three people in the United States will suffer from shingles at some point in their life. Between ages 40 and 50, we see almost a doubling in the rate of shingles outbreaks.

Other studies have shown that propolis can be effective for multidrug-resistant pathogens like Streptococcus pyogenes, Staphylococcus aureus (MRSA), and Candida. Viral infections can also trigger a secondary bacterial infection because our immune system is focused on eliminating the virus, leaving room for the bacteria to sneak in and set up shop. Propolis demonstrates a direct bacteria-killing effect against S. pyogenes and S. aureus. Natural medicines are a promising solution to the massive antibiotic-resistance we are seeing among numerous bacteria species.

When looking for a propolis extract, it’s important to find a clinically studied, purified, and beeswax-free product. Beeswax can negatively interfere with absorption and does not digest well. The propolis should come from a sustainable source that yields consistent levels of immune-fighting compounds.

And Even More

Of course, this list is not all-inclusive. There is a great deal of research on natural medicines and immune health, including everything from extracts of echinacea to specific probiotics. Even omega-3 fatty acids play a role in effective immune system activity. Boosting glutathione levels (which decline rapidly with age) is another great way to prevent illness or promote recovery from various infections. As research progresses, we will continue to learn more on ways to help make our immune system strong and active, regardless of age. VR

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Cheryl Myers is an integrative health nurse, author, and an expert on natural medicine. She is a nationally recognized speaker who has been interviewed by the New York Times, Wall Street Journal and Prevention magazine. Her many articles have been published in such diverse journals as Aesthetic Surgery Journal and Nutrition in Complementary Care, and her research on botanicals has been presented at the American College of Obstetrics and Gynecology and the North American Menopause Society. Myers is the head of scientific affairs and education for EuroPharma, Inc.