Its long been known that overtraining can suppress athletes’ immunity[1]. A smart training program, nutrient dense diet and adequate sleep can help you navigate around that obstacle, but what else can you do to fortify your immune system against performance-eroding infections? One option often overlooked and underutilized by the athletic community can be found in plant phytochemicals.
Subtle and unassuming, yet mighty in their potential benefits, plant phytochemicals are extracted from leaves, flowers, seeds and other plant parts through the use of steam distillation. The resulting pure phytochemicals can be administered topically (on the skin) or by inhalation via a diffuser in which heat is applied to vaporize the oil, and some phytochemicals can be taken orally.
The health-enhancing attributes of phytochemicals are numerous. They can potentially elevate your mood, relieve pain, and regulate your blood sugar, as well as fight germs and super-charge your immune system[2]. Best of all, they’re easy and pleasant to use. Here we explore some of the research on immune-boosting phytochemicals.
Clove
When used topically clove oil may help speed healing of cuts, scrapes, and road rash by calming inflammation and preventing skin remodeling[4]. Preliminary research also shows that clove oil may bolster immune response in immune-suppressed conditions[3].
Eucalyptus
May improve wound healing by activating scavenger white blood cells called monocytes[2]. Eucalyptus oil compared favorably against the oral antibiotic gentamycin in a laboratory animal study[4].
Lavender
Applied topically, lavender may help fend off skin infections caused by Staph. aureus bacteria[5]. Inhaling lavender was found to strengthen the immune function of mucous membranes, an important barrier to infection, in healthy volunteers[6].
Pepper Tree
Phytochemical from pepper tree leaves (Schinus mole) boosted immune activity in a study of healthy humans. It worked by increasing production of pro-inflammatory immune compounds and decreasing activity of anti-inflammatory ones.
Cinnamon
May speed wound healing by increasing the skin’s antioxidant and anti-inflammatory capacity and by promoting production of skin proteins keratin and collagen[7].
Boswellia
This medicinal herb, commonly known as frankincense, elicited an immune stimulating effect nearly on par with echinacea in human blood cell cultures[2].
Thyme
This common culinary herb proved comparable to the drug fluconazole against Candida albicans in an animal study[2].
Parsley
A ubiquitous cooking ingredient, parsley shows strong immune-suppressing effects in mouse studies, supporting its traditional use in herbalism for treating allergies, autoimmune disorders, and chronic inflammatory conditions[8].
Cypress
Aromatherapy using vaporized hinoki cypress phytochemical significantly increased first-line (innate) immune activity in healthy human volunteers[2].
Before you get started
As with any lifestyle change, to derive the greatest therapeutic benefits it’s important to consult a knowledgeable phytochemical expert who can help you select the best oils and oil blends for your needs.
References
- Special feature for the Olympics: effects of exercise on the immune system: overtraining effects on immunity and performance in athletes. Immunol Cell Biol, 2000. 78(5): p. 502-9
https://www.ncbi.nlm.nih.gov/pubmed/11050533 - Much More Than a Pleasant Scent: A Review on Essential Oils Supporting the Immune System. Molecules, 2019. 24(24)
https://www.ncbi.nlm.nih.gov/pubmed/31835699 - Immunomodulatory activity of Zingiber officinale Roscoe, Salvia officinalis L. and Syzygium aromaticum L. essential oils: evidence for humor- and cell-mediated responses. J Pharm Pharmacol, 2009. 61(7): p. 961-7
https://onlinelibrary.wiley.com/doi/full/10.1211/jpp.61.07.0017 - Wound Healing Study of Eucalyptus Essential Oil Containing Nanoemulsion in Rat Model. J Oleo Sci, 2018. 67(8): p. 957-968
https://www.ncbi.nlm.nih.gov/pubmed/30012898 - Lavandula angustifolia Mill. Essential Oil Exerts Antibacterial and Anti-Inflammatory Effect in Macrophage Mediated Immune Response to Staphylococcus aureus. Immunol Invest, 2016. 45(1): p. 11-28
https://www.ncbi.nlm.nih.gov/pubmed/26730790 - Evaluating the effect of aromatherapy on a stress marker in healthy subjects. J Pharm Health Care Sci, 2019. 5: p. 18
https://www.ncbi.nlm.nih.gov/pubmed/31428439 - Topical application of Cinnamon verum essential oil accelerates infected wound healing process by increasing tissue antioxidant capacity and keratin biosynthesis. Kaohsiung J Med Sci, 2019. 35(11): p. 686-694
https://www.ncbi.nlm.nih.gov/pubmed/31448873 - Immunomodulatory effect of Parsley (Petroselinum crispum) essential oil on immune cells: mitogen-activated splenocytes and peritoneal macrophages. Immunopharmacol Immunotoxicol, 2012. 34(2): p. 303-8
https://www.ncbi.nlm.nih.gov/pubmed/21854170