The Body's Immune Army

Wage War Against Flu’s, Cold’s & Viruses this Winter

 

The immune system is one of the most amazing and sophisticated defence systems in the human body.  Its primary mission is to detect and destroy harmful invaders—such as bacteria, viruses, and other pathogens—that threaten our health. Like a highly organized military force, the immune system is made up of specialized units: frontline soldiers, intelligent commanders, and powerful biochemical weapons. Each component plays a unique role in identifying, attacking, and remembering the enemy, ensuring the body stays protected now and in the future.

 

Understanding Your Immune System

The immune system is your body’s built-in defense force, designed to identify and destroy anything harmful—like viruses, bacteria, or toxins. It’s made up of an intricate network of lymphatic vessels and organs (including the lymph nodes, thymus, spleen, tonsils, and adenoids), along with white blood cells and specialized chemical messengers.

We’re all born with a natural immune system, which strengthens and adapts over time through nutrition, lifestyle, and exposure to pathogens. This system learns to recognise and remember invaders—known as antigens—so it can respond faster and stronger next time.

There are two main branches of immunity:

• Cell-mediated immunity, where T lymphocytes (grown in the thymus) seek out and destroy infected or abnormal cells.

• Humoral immunity, where B lymphocytes (from the bone marrow) produce antibodies to neutralize specific threats.

Different white blood cells play unique roles:

• Neutrophils destroy bacteria.

• Eosinophils break down antigen-antibody complexes.

• Basophils release inflammation-regulating compounds.

• Natural killer cells target viruses and tumors.

• Monocytes clean up debris and transform into macrophages, the body’s internal “garbage collectors.”

The lymphatic system supports immunity by filtering waste and pathogens from tissues. As lymph fluid flows through nodes, macrophages clean it, sending purified fluid back into circulation.

If your immune system is underperforming, you may notice signs like frequent infections, fatigue, slow wound healing, inflammation, allergies, rashes, or recurrent thrush. Most healthy adults catch only two colds per year—catching more than that may be a sign that your immune system needs support.

Many factors can compromise the immune system, making you more vulnerable to illness. Chronic stress and negative emotions suppress immune function. At the same time, nutrient deficiencies—especially in zinc, B vitamins, vitamins C, D, and A, iron, and lysine—can significantly impair your body’s ability to defend itself.

A diet high in sugar, saturated fats, and processed foods, along with obesity or extremes of physical activity (either too little or too much exercise), also weakens the immune system. Other immune disruptors include smoking, excessive alcohol, recreational drug use, and poor sleep.

Environmental stressors matter too. Limited sunlight exposure, prolonged time in air-conditioned or heated environments, heavy exposure to toxins, pollution, household chemicals, and electromagnetic radiation from Wi-Fi, phones, and screens can all place additional strain on your system.

Lastly, a compromised gut microbiome—a key player in immune regulation—can further reduce your body’s natural defences.

So, how can you equip your immune system to wage a more effective war against illness and foreign invaders?  Some effective immune-boosting strategies are listed below.

 

Supporting the Immune System

 

Supporting Immunity with Diet

Your diet is one of the most powerful tools for strengthening the immune system. Just as soldiers need fuel to stay sharp and strong, your immune cells rely on proper nutrition to function optimally.

A plant-rich diet rich in antioxidants can help protect the body against illness. Immune-nourishing foods include:

• Allium family: onions, garlic

• Spices: ginger, turmeric, cayenne

• Vegetables: broccoli, spinach, citrus fruits, red capsicum, green leafy veg, orange and yellow vegetables

• Proteins: legumes, whole grains, fish (salmon, tuna, sardines, mackerel), nuts, seeds, and sprouts

• Fruits: kiwi, papaya

• Superfoods: green tea, almonds, sunflower seeds, and bone broths

Protein is vital for immune strength and tissue repair—ensure you’re including high-quality sources daily.

Choosing organic produce where possible can help reduce the toxic load from pesticides and herbicides, giving your lymphatic and immune systems a break. Also, eating in moderation allows your body more time for healing and repair, rather than over-focusing on digestion. Light intermittent fasting (when suitable for your health needs) can give immunity a helpful boost.

Support Your Gut, Support Your Immunity

The gut is home to around 70% of your immune system. Including fermented foods like kefir, kombucha, sauerkraut, kimchi, and natto helps populate your gut with beneficial bacteria. Prebiotic-rich foods (like onions, garlic, leeks, asparagus, and oats) also feed these friendly microbes, helping build a resilient microbiome that can fight off harmful invaders.

What to Avoid

Some foods can work against your immune system. Try to limit or avoid:

• Sugar and white flour products

• Highly processed and artificial foods

• Saturated and trans fats

• Excess caffeine

• Overconsumption of animal protein and full-fat dairy

These can deplete your body of essential nutrients, create inflammation, and disrupt gut health—weakening your overall immune response.

 

 

 

Immune Super Nutrients

 

Vitamin C & Bioflavonoids

Vitamin C is one of the most essential nutrients for immune health. It supports:

• Production and activity of white blood cells and antibodies

• The creation of interferon, a natural antiviral and anticancer compound

• Detoxification of harmful chemicals, heavy metals, and pollutants

• Reduction in the duration and severity of colds, flu, and viral infections

Vitamin C stimulates white blood cell migration and directly inhibits pathogens. For optimal immune support, take 1–3 grams up to three times daily. Always choose a high-quality liposomal Vitamin C for maximum absorption. We recommend our in-clinic formula: LIPO SUPER C. During the onset of illness, higher doses can be taken for a short period under guidance.

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🥕 Vitamin A & Carotenoids

Known as the “anti-infection” vitamin, Vitamin A:

• Strengthens mucosal barriers in the respiratory, digestive, and skin systems

• Enhances white blood cell activity, including T lymphocytes and phagocytes

• Promotes antibody production and anti-cancer immunity 

• Supports recovery from infection, surgery, and stress

Carotenoids (the red, orange, and yellow pigments in plants) can be converted into Vitamin A. They increase helper T cells and reduce vulnerability to viruses, allergies, and cancer. Top sources: carrots, apricots, capsicum, broccoli, sweet potato.

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🌞 Vitamin D & K2

Vitamin D is crucial for immune modulation:

• Enhances innate immunity while calming excessive inflammation

• Supports T cell function and reduces inflammatory cytokines

• Works synergistically with Vitamins A, K2, magnesium, and zinc

A deficiency is often linked to autoimmune conditions and frequent infections. Always pair Vitamin D with K2 for proper calcium metabolism and immune synergy.

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🔋 B Vitamins (Especially B6, B12, and Folate)

The B-complex vitamins are essential for immunity and stress resilience:

• Vitamin B6 supports antibody production and cell-mediated immunity

• Vitamin B12 and folate are vital for white blood cell formation and thymus health

• Deficiencies can shrink the thymus gland and reduce immune response

• People with pyrrole disorder or MTHFR mutations are more prone to low levels

Other B vitamins (B1, B2, B5, biotin) also influence white blood cell activity and antibody production. We recommend comprehensive B-complex support for anyone under stress or immune strain.

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🔩 Iron

Iron is critical for:

• Growth and strength of white and red blood cells

• Thymus gland and lymph node function

• Maintaining a healthy balance between T and B cells

Caution: Iron should not be taken during active bacterial infections, as it can worsen microbial growth. My top choices for gentle, effective iron include beef & spleen liver capsules, iron-lactoferrin complexes, and iron-rich herbs like nettles, parsley, yellow dock, and dandelion.

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🧬 Zinc

Often called the "master mineral" for immunity, zinc:

• Enhances the activity of T cells, B cells, and natural killer cells

• Inhibits virus replication and supports interferon production

• Accelerates wound healing and guards against infections (like cold, herpes, shingles)

• A deficiency can be worsened by exposure to cadmium and lead, which blocks absorption

Not all zinc forms are well absorbed. Look for zinc picolinate, citrate, or bisglycinate for best results or zinc carnosine if you are dealing with digestive issues. 

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🧠 Glandular Therapy

Glandular extracts may support immune organ function by supplying:

• Nutrient-dense building blocks for the thymus, spleen, and lymphatic system

• Immune-enhancing compounds specific to each gland

The most effective options for immune health are thymus and spleen extracts, ideally sourced from clean, pasture-raised animals.

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🍄 Beta Glucans

Beta-glucans are natural polysaccharides that activate macrophages, triggering the full immune cascade including:

• Natural killer cells

• T and B cells

• Increased pathogen resistance

Good sources include brewer’s yeast, oats, barley, medicinal mushrooms (like maitake, shiitake, reishi, and turkey tail), and seaweeds.

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🍼 Colostrum

Colostrum is the “first food” after birth, loaded with:

• Immunoglobulins (IgG, IgA) to neutralize pathogens

• Immune-modulating peptides

• Antibodies that fight bacteria, viruses, fungi, and allergens

Bovine colostrum supplements mimic this immune-enhancing power for humans. Quality matters—only source from reputable, clean dairy producers. Contact our clinic for trusted brands.

 

🍄 Medicinal Mushrooms: Nature’s Immune Powerhouses

Medicinal mushrooms have taken the wellness world by storm—and for good reason. These incredible fungi have been used for centuries in traditional medicine and are now backed by a growing body of scientific research. They contain potent compounds—like beta-glucans, polysaccharides, and triterpenes—that activate a broad range of immune responses.

🌟 Did You Know?

• Some mushrooms can double the activity of natural killer cells in just a few days.

• Ancient Chinese and Japanese texts mention medicinal mushrooms as “elixirs of life.”

• NASA has even studied mushroom compounds for astronaut immune support in space.

Let’s explore some of the most powerful immune-boosting mushrooms:

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🍄 Shiitake (Lentinula edodes)

Shiitake is a superstar in immune medicine. It stimulates:

• T helper cells

• Natural killer (NK) cells

• Interferon production—our body’s natural virus-fighting protein

It also contains lentinan, a compound used in Japan as an adjuvant in cancer therapy.

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🍄 Maitake (Grifola frondosa)

Maitake enhances both innate and adaptive immunity and supports:

• Tumor suppression

• Antiviral defense

• Blood sugar and cholesterol balance (bonus for immune regulation)

Its D-fraction extract is used in clinical settings to support immunity in cancer patients.

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🍄 Reishi (Ganoderma lucidum)

Often called the “mushroom of immortality,” reishi:

• Promotes lymphocyte production

• Has natural antihistamine properties

• Calms inflammation, which is critical for autoimmune and allergy-prone individuals

Reishi also supports adrenal function—making it a go-to for stress-related immune issues.

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🍄 Cordyceps (Cordyceps sinensis)

Nicknamed the “caterpillar fungus,” Cordyceps is revered for its ability to:

• Dramatically increase lymphocyte production

• Boost ATP (energy) in immune cells

• Improve oxygen uptake, making it popular for immunity and endurance

Cordyceps is also known for its anti-viral properties, especially for respiratory infections.

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🍄 Tremella (Tremella fuciformis)

Also called the “silver ear mushroom,” Tremella is a gentle yet powerful immunomodulator. It is:

• Used in Traditional Chinese Medicine to regulate lymphocytes, especially in chronic illnesses and cancer

• Rich in polysaccharides that nourish and hydrate cells—hence its reputation as a “beauty mushroom”

Its dual immune and skin-supporting benefits make it a great addition for those under chronic stress or illness.

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🍄 Lion’s Mane, Turkey Tail & More

Other medicinal mushrooms like:

• Lion’s Mane (brain and gut-immune axis support)

• Turkey Tail (used in oncology for immune enhancement)

• Chaga (antioxidant powerhouse)

…also have documented effects on enhancing immune surveillance, modulating inflammation, and supporting gut immunity.

 

Lifestyle Habits to Boost Immunity

Strong immunity isn’t just about supplements—daily lifestyle choices make a massive difference. Here are some key habits to support your immune system naturally:

Sauna Therapy

Near-far infrared saunas penetrate deeply—up to 5 inches—to raise core body temperature, flush out toxins, and destroy viruses, fungi, parasites, and bacteria. They're powerful detox tools. (For sauna guidance, call 07 5536 3113)

Move Your Body

Regular, moderate exercise boosts immune cell activity and floods your body with feel-good chemicals. But don’t overdo it—too much can create free radicals and weaken your defences.

Stay Emotionally Balanced

Happiness and peace boost immunity. Laugh often, spend time with loved ones, practice gratitude, visualize healing, and do what brings you joy. Find ways to cope with stress! 

Breathe Clean Air

Natural environments like beaches, mountains, and forests are rich in negative ions—molecules that uplift mood, reduce inflammation, and support immunity.

Prioritize Sleep

Deep sleep (7–9 hours) restores the immune system. Poor sleep weakens white blood cell function and increases vulnerability to illness. Not sleeping well? Our team can help.

Sunlight is Important

Daily sun exposure increases Vitamin D, lifts mood, and strengthens immune response. Aim for 15–30 minutes depending on your skin type and location. Always use natural sunscreens free from harmful chemicals. 

Human Touch

Touch releases oxytocin—the “love hormone”—which lowers stress and strengthens immunity. Never underestimate the power of a hug.

Intermittent Fasting

Short fasts or regular cleansing give your immune system a break to heal, repair, and regenerate. Even 12–16 hours of fasting daily can help.

Relax and Meditate

Relaxation, breathwork, and meditation lower cortisol, reduce inflammation, and retrain your mind for health and healing.

Hydrotherapy

Alternating hot and cold showers boosts circulation, energizes immunity, and helps fight infection. It’s like a workout for your white blood cells!

Pets Heal Too

Time with pets lowers stress, improves mood, and supports the emotional-immune connection. They truly are medicine with fur.

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💡 Simple daily rituals can make your immune system more resilient to life’s challenges. Need personalized support? Call us at 07 5536 3113 or book a session with one of our expert naturopaths.

Herbs to the Rescue – Natural Immune Warriors

Herbs have been trusted for centuries to enhance immunity, fight infections, and support recovery. Here are some of the most powerful immune-supporting botanicals:

Top Immune-Boosting Herbs:
Garlic – Antibacterial, antiviral, and antifungal powerhouse.
Echinacea – Stimulates white blood cells and boosts resistance to colds and flu.
Astragalus – Enhances interferon production and natural killer cell activity.
Andrographis – Great for acute infections; lowers fever and mucous.
Elderberry – Rich in flavonoids that protect against viral infections.
Cat’s Claw – Immune modulator; shortens viral infections and helps chronic immunity issues.
Olive Leaf – Antiviral, antifungal, and excellent for yeast overgrowth like candida.
Goldenseal – Potent antimicrobial, best in short-term use.
Licorice – Soothing, anti-viral, and supports adrenal function.
Ginseng (Panax & Siberian) – Immune tonic, adaptogen, and fatigue fighter.
Rhodiola & Schizandra – Balance stress and support immunity.
Lemon Balm & St John’s Wort – Calm the nervous system and offer antiviral benefits.
Pau d’Arco, Red Clover, Baical Skullcap, Withania (Ashwagandha) – All support immune resilience and detoxification.

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Wholistic House Anti-Viral Herbal Blend

Our signature immune formula includes:

• Astragalus

• Andrographis

• Elderberry

• Cordyceps

• Baical Skullcap

• Licorice

This powerful blend is tailored to help your body fight off colds, flu, shingles, viruses, and more. We can prepare it as a custom glycetract for children or modify the herbs for your unique needs.

Fun Fact:
Cordyceps is a rare mushroom once reserved for Chinese royalty—it's so powerful it’s been used to boost oxygenation and immunity in high-altitude environments!

👶 Children’s Formulas Available
Tasty, alcohol-free blends available for kids—gentle, effective, and practitioner-designed.

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Need support choosing the right herbs for your immune system? Speak with one of our experienced naturopaths today at 07 5536 3113.

My Wholistic House picks: Immune Warrior I am Complete Wholistic House Anti - Viral Lipo Super C Liposomal Quercetin and Zinc  Super D3/K2  Liposomal D3/k2 Nature's Defence Bundle

 

 

When it comes to boosting your immunity, quality and trust are everything. Many supplements sold online or overseas lack regulation, meaning they may not contain what they claim—and in some cases, could be contaminated or completely ineffective.

Here in Australia, we’re fortunate to have strict TGA (Therapeutic Goods Administration) guidelines, ensuring that practitioner-only products are pure, potent, and true to label.

At Wholistic House, we only use and recommend ethical, practitioner-grade herbs and supplements that meet the highest standards of safety and efficacy. This is how we achieve real, lasting results for your immune health and overall wellbeing.

What’s on our label is actually in the bottle—and that makes all the difference.

 

In Love, Health and Gratitude Always.