Boosting Our Immunity to Fight Illness

For many of us, we're still deep into winter. Snow, soup, and wool sweaters are top of mind, along with how to keep seasonal-related colds and flus at bay. While we may not be able to avoid these wintertime ailments entirely, we can take steps to minimize risk by boosting our immunity.

Our immune system is an intricate weaving of body processes designed to protect us against foreign invaders like bacteria, viruses, and parasites. To be effective, these processes need to work in balance and harmony. If they don’t, our vulnerability to illness increases. Which begs the question: How can we create the ideal scenario in which our immune systems keep us safe? Especially when colds, flu and other illnesses are all around us?

While scientists explore the connection between good health and immunity, one thing researchers and health experts can agree on is this: embracing a healthy lifestyle is always a good place to begin. Eating a balanced diet, getting enough sleep, and managing stress are practices that can set us up for myriad benefits. That includes the ability to fight infection and disease, and support our wellbeing overall.

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Two Types of Immunity

As long as we go out into the world, we’ll be exposed to potentially harmful germs and other microbes. Whether they get into our bodies to make us sick depends in part on the strength of our immunity. As humans, we have two types.

The first is our innate immunity, the soldier at the gate. It gives us a first line of defense against unwanted pathogens trying to come through: our skin that keeps them out, our stomach acids that destroy them, and even the enzymes in our sweat and tears that help to create an antibacterial environment.

The second is our adaptive or acquired immunity, which learns to recognize a dangerous pathogen. It’s regulated by cells and organs that create antibodies, which cause our immune cells to multiply, and then attack harmful substances as needed. When either of these types of immunity are not working as they should, foreign invaders are more likely to find their way in and trigger a negative immune response, such as inflammation.

Lifestyle Factors Play a Role

While our immune systems do a good job of protecting most of us, they’re not foolproof. Adopt a total lifestyle of wellness-related behaviors to help keep our immunity healthy. That includes:

Getting recommended nutrients through food. Recent studies show that deficiencies in zinc, selenium, iron, copper, folic acid, and Vitamins A, B6, C, D, and E, in particular, may alter the immune response—and not in a good way. Since these nutrients protect healthy cells, support growth and activity, and produce antibodies, we’re at greater risk without the right amount. It’s easy to get the necessary nutrients by consuming foods high in Vitamin C, like citrus fruits and bell peppers; almonds and sunflower seeds for Vitamin E; poultry, like chicken and turkey, for B-6; and shellfish like oysters, crab, lobster, and mussels for zinc.
Following your gut. Eating well not only replenishes important vitamins and minerals, but is also good for our microbiome or gut health. That’s because the healthier our gut, the healthier we are in general. Gut-friendly foods include high-fiber plants and fruits (papaya and kiwi are especially good); whole grains and legumes; probiotic foods with live bacteria like yogurt, sauerkraut, and tempeh; and pre-biotic foods that feed healthy bacteria like garlic, onions, dandelion greens, and artichokes.
Using a dietary supplement. If you don’t eat a lot of vegetables or suspect you’re not getting enough of what you need in food, ask your doctor to recommend a general multi-vitamin and mineral supplement. This is especially important if you’re pregnant, critically ill, or elderly (the immune response tends to decline with age), when you're most at risk for a weakened immune system.
Going herbal. Certain herbs have been shown to help support our natural immunity. Echinacea and garlic have antiviral and antimicrobial effects on cold and flu. Ginger and turmeric help decrease inflammation, and catechins found in green tea help prevent some viruses from replicating.
Managing sleep and stress. Aim for seven to nine hours of quality rest each night. If that’s a struggle, keep a sleep schedule that has you wake up and go to bed at the same time each day. Put equal emphasis on managing your stress. Meditation and exercise have been shown to improve immunity, as well as engaging in pleasurable work and hobbies, and connecting with people that make you feel loved.

While there are no definitive rules for keeping our immunity strong, research shows how doing all of the above—along with not smoking, consuming alcohol in moderation, washing our hands often, and cooking meats thoroughly before eating—can help. It’s about mixing it up, along with that winter soup, and looking for ways to make these recommendations reflexive.

February 2022

Sources

Nutrition and Immunity
How to boost your immune system
15 Foods That Boost the Immune System
Boosting the Immune System, From Science to Myth: Analysis the Infosphere With Google