Because I seem to catch every cold and virus coming down the pike, I did some research to see how I could boost my immune system. Can I be the only person with stress and a lack of sleep? I don’t think so. As it turns out, there’s more to it and it’s time to get a handle on boosting my immunity. In this second of my series of three articles on immunity, I will share with you some tips on doing so. 

Exercise: We need to be active and exercise! Exercising regularly (outside when you can) lowers your risk of developing chronic diseases such as type 2 diabetes, obesity and heart disease as well as bacterial and viral infections. Exercise increases the release of your endorphin hormones which makes it a great way to manage stress. According to a review in Frontiers in Immunology in April 2018, when people are overall more active, they tend to have lower incidences of infections and chronic disease. This could be the result of how exercise affects our bodies on a cellular level. Physical activity can help make your immune system stronger by distributing immune cells throughout your body to look for damaged or infected cells.

Stress: If you want to help your immune system, you need to reduce your stress because it causes inflammation in our bodies. Stress as you know, negatively impacts our immune system. It gobbles up your white blood cells which decreases your immune system to fight off infections. Stress has been called a silent killer for good reason. In its acute form, it’s good. Think of a bear chasing you in the woods. Your fight or flight response kicks in. And that my friends, is to your advantage! But when your stress is at a sustained chronic level, it is bad because it can knock down our immunologic health. The trick is, you have to learn how to control your stress to achieve optimal immunological health. That is why meditation is good for your immune system. If done over time it has a calming effect for the mind and spirit as well as anti-inflammatory effects on your body.

Fruits and Vegetables: Did you know the nutrients found in plant-based foods like vegetables, fruits, spices and herbs are vital to keeping your immune system functioning at an optimal level? Their antimicrobial and antiviral properties help us to fight off infection. We need to eat food and take vitamins that support our immune system. These include leafy greens and fruits high in vitamins like blackberries, citruses and kiwi. They can provide your body with the essential vitamins and minerals needed. Antiviral spices like cumin, cinnamon, thyme, clove, oregano, garlic or cayenne pepper can also help to boost your immune system.

Protein: Do you get enough protein in your diet? Protein is essential in helping to rebuild your muscles after working out, but not enough protein in your diet may lead to weakness, fatigue, and poor immunity. Protein is crucial in building and repairing body tissues. It helps fight viral and bacterial infections. Immune system cells and antibodies are powerhouses that rely on protein. When consuming protein, make sure you choose lean sources such as skinless chicken, turkey, lean beef and beans. 

Prebiotics and Probiotics: Every time I get sick, Steve always tells me that I need to up my probiotics and take prebiotics too. That’s because together, they help promote and maintain a healthy digestive system. They each contain a variety of bacteria species that work together to help promote gut health. Prebiotics are high in fiber. They are non-digestible components of food that feed the probiotics in your gut. Cauliflower, broccoli, and sweet potatoes are good examples of prebiotics. Probiotics are the friendly microorganisms in your stomach that provide health benefits to improve your intestinal microbial balance and boost your immune system. Kefir, kimchi, yogurt, miso, sauerkraut and kombucha are all examples of fermented probiotic food. More on that in my next article.

Zinc: Zinc is an important mineral needed for a healthy immune system is Zinc. Close attention should be given not to exceed the recommended daily requirement because it can suppress the immune response and result in negative side effects. Good sources of Zinc include seafood, poultry, meat, lentils, legumes, cereals and dairy products.

Adequate Sleep: Sleep is a problem for many of us, me included. But we need to get adequate sleep because it is imperative for a healthy immune response. When you sleep, cells like cytokines and T cells are produced and distributed by your body. Cytokines are a type of protein that can either fight or promote inflammation, and T cells are a type of white blood cell that regulate your immune response. You immune system will not reap these benefits if you lack sleep. Your body loses it’s ability to heal and regenerate. Additionally, lack of sleep elevates your cortisol levels. All of this together culminates into a bad actor for your immune function, as you have less reserves to fight off or recover from illness. Adults should get at least 7 hours of sleep nightly to optimize health according to The National Sleep Foundation.

Vitamin C: People often take Vitamin C when they get sick. It has long been touted as an important nutrient for boosting our immunity to help reduce the duration and severity of a common cold. But the benefits of Vitamin C may also include protection against immune system deficiencies and cardio vascular disease. Cantaloupe, red cabbage, red pepper, orange juice and tomato juice are great examples of Vitamin C.

Drink in moderation: If you drink, think! Your health depends on it. According to a review published in the journal Alcohol Research in 2015, drinking alcohol should only be done in moderation. When people drink high amounts of alcohol, it weakens your body’s immune system and it’s ability to fight infection as well as slow down your recovery time. It can also lead to higher chances of respiratory and liver diseases, and certain cancers. 

Don’t smoke: Smoking is another thief to your immune health. It’s a toxin and compromises your immune system. Carbon monoxide, nicotine, cadmium and nitrogen oxides are chemicals released by cigarette smoke that can interfere with the function and growth of immune cells. Smoking exacerbates bacterial and viral infections, post-surgical infections and auto immune diseases such as rheumatoid arthritis, where it attacks the immune system of the joints. If you smoke, quit today!

If you have a chronic condition such as asthma, diabetes or heart disease it is vital to keep your systems in check because they can affect you immune system and increase the risk of infections. If you have a chronic condition it will take more effort for your body to recover.

There is a lot of information out there on ways to boost your immune system. The main take away here is you can improve your immune system with exercise, diet, and good gut health. You also should stay on top of your stress, get adequate sleep and meditate. If you smoke, quit! And always drink in moderation. Remember, the more antioxidants or antioxidant rich foods that you eat daily from whole foods in your diet, the better it is to help boost your immune system. Last but not least, don’t forget to drink at least 2 liters of water daily.

References:

https://www.dailymail.co.uk/femail/food/article-8104065/Nutritionist-reveals=looking-GUT-best-way-battle-coronavirus.html

https://www.cleaneatingmag.com/clean-diet/est-fermented-foods-for-gut-health

https://www.webmd.com/diet/features/the-benefits-of-vitamin-c#2

https://www.everdayhealth.com/columns/white-seebber-grogan-the-remedy-chicks/ten-simple-natural-ways-to-boost-immune-system/

https://www.webmd.com/cold-and-flu/qa/are-highprotein-foods-good-for-the-immune-system

https://health.clevelandclinic.org/how-mindfulness-training-can-help-you-achieve-immunologic-health/

Judy is the Business Manager at Body Elite. She has been a dedicated client of Body Elite since March 12, 2015. She studied Criminal Justice in college and has a background in customer service. In addition to Body Elite, she oversees the business end of her husband’s contracting business and runs a preschool.  In her spare time, Judy has stayed active with volunteer work and community service.  She has 6 children, and 4 grandchildren.