Cold and flu season presents an opportunity to strengthen your immune systems with a combination of personalized strategies and genetic insights. By understanding your genetic predispositions, lifestyle, and nutritional needs, you can navigate toward robust health while addressing underlying vulnerabilities.
Promote Healthy Lifestyle Habits
Lifestyle habits form the foundation of a strong immune system. Genetic variations can influence how effectively the body responds to these habits, allowing for targeted recommendations.
Sleep
- Key Genes: GAD1, TNF-α
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- Impact: Variants in GAD1 can affect GABA production, influencing relaxation and sleep quality. TNF-α plays a role in inflammatory processes that may interfere with restful sleep.
- Recommendations:
- Encourage 7–9 hours of quality sleep nightly.
- Use magnesium glycinate or valerian root for clients with GAD1 variants (the A allele creates more risk)
- Create a bedtime routine with mindfulness or deep-breathing exercises.
Movement and Exercise
- Key Genes: ADRB3, PPARD (the G allele creates more risk)
- Impact: Variants in these genes influence fat metabolism, energy expenditure, and recovery.
- Recommendations:
- Moderate-intensity activities (e.g., brisk walking and cycling) improve circulation and immune defense.
- Resistance training can enhance fat metabolism and immune function for clients with ADRB3 variants (the A allele creates more risk).
Hydration
- Key Genes: SLC23A1, FUT2
Stress Management
- Key Genes: COMT, MAOA
- Impact: COMT variants may slow stress hormone breakdown, while MAOA (the C allele creates more risk) affects neurotransmitter balance, influencing stress resilience.
- Recommendations:
- Introduce stress-relief practices like yoga, tai chi, or journaling.
- Adaptogens like ashwagandha or Rhodiola rosea can support people with high stress.
Focus on Key Nutrients for Immune Health
Certain nutrients are critical for maintaining a resilient immune system. Genetic insights can identify those who may benefit most from targeted supplementation.
Vitamin C
- Key Genes: SLC23A1 (the T allele creates more risk)
Vitamin D
- Key Genes: VDR (Vitamin D Receptor)
- Impact: Variants in VDR affect the body’s ability to utilize Vitamin D effectively.
- Sources: Sunlight exposure, fatty fish, fortified foods.
- Supplementation: CODE Complex has a customized quantity of Vitamin D3 with K2 for bone and immune health your genes dictate.
Zinc
- Key Genes: SLC30A8 (the T allele creates more risk)
- Impact: Variants may impair zinc transport, affecting immune cell development.
- Sources: Meat, shellfish, seeds, and nuts.
- Supplementation: Zinc picolinate for superior absorption.
Selenium
- Key Genes: GPX1 (the A allele creates more risk) GSTP1
- Impact: These genes affect selenium utilization in antioxidant defense and inflammation.
- Sources: Brazil nuts, seafood, whole grains.
- Supplementation: Selenium yeast for those with deficiencies and take CODE Complex.
Highlight the Importance of Gut Health
The gut is central to immunity, with approximately 70% of immune cells residing there. Genetic variations in gut-related genes can reveal targeted strategies for microbiome support.
Prebiotics and Probiotics
- Key Genes: FUT2, HLA-DQA1 (the T allele creates more risk)
- Impact: FUT2 variants may disrupt gut microbiota composition, while HLA-DQA1 affects gut immune response.
- Recommendations:
- Prebiotics: Include garlic, onions, green bananas, and asparagus in the diet; take CODE Complex.
- Probiotics: For gut balance, use strains like Lactobacillus rhamnosus or Bifidobacterium longum, which is very important for those with FUT2 variants.
Detox Pathways
- Key Genes: GSTP1, NQO1
- Impact: Variants in these genes affect the body’s ability to clear toxins and manage oxidative stress.
- Recommendations:
- Foods: Broccoli, kale, and Brussels sprouts to support detoxification.
- Supplement: CODE Complex
Recommend Supportive Supplements
For targeted immune support during cold and flu season, combine genetic insights with evidence-based supplements.
Echinacea
- Why: Boosts immune cell activity and reduces cold symptoms.
- Who Benefits: People with CRP, TNF-a, or IL6 variants linked to inflammation.
Elderberry Extract
- Why: Rich in antioxidants, it shortens cold duration and severity.
- Who Benefits: People with PON1, GSTP1, SOD2 or GPX1 variants that impair oxidative defense.
Astragalus
- Why: Supports immune and inflammatory response.
- Who Benefits: People with TNF-α variants associated with immune regulation.
Sample Immune-Boosting Day
Morning:
- Breakfast: Smoothie with spinach, frozen berries, and Vitamin D-enriched almond milk.
- Supplement: Zinc picolinate and elderberry extract.
- Activity: 15 minutes of yoga or meditation.
Afternoon:
- Lunch: Grilled salmon with a quinoa and roasted vegetable salad.
- Hydration: Electrolyte-infused water with a squeeze of lemon.
- Movement: A brisk 30-minute walk.
Evening:
- Dinner: Turkey stir-fry with garlic, onions, and broccoli.
Bedtime:
- Herbal tea (e.g., chamomile or valerian root).
- Journaling or mindfulness to relax.
Advanced Genetic Insights for Immune Optimization
- ACE Gene: Variants (the G allele creates more risk) influence cardiovascular and immune responses, making hydration and circulation support critical.
- IL6 and CRP Genes: Regulate inflammatory response, emphasizing the need for antioxidant-rich foods and anti-inflammatory practices.
- MTHFR and MTRR Genes: Affect methylation and energy production, underlining the importance of folate and B12 for immune efficiency.
Conclusion
Integrating immune-boosting strategies with genetic data enables a highly personalized approach to wellness. By addressing lifestyle, nutrition, and supplementation through the lens of SNiP Nutrigenomics, you move toward a stronger immune system and better overall health during cold and flu season and beyond.
Take Action: Know Your Genes and Unlock Your Health Potential
Discover your genetic blueprint and take control of your health with SNiP Nutrigenomics. By testing with us, you can unlock insights into 103 high-impact, actionable genes, including those crucial for optimizing metabolism, Body Mass Index, and overall well-being. Already have your DNA data from companies such as 23andme or Ancestry? Enter your results to receive your customized nutrigenomics formulation, designed to optimize your genetic pathways and empower your journey to better health.
