As we age, our immune system response capability becomes reduced, which contributes to more infections and more cancers.
In my younger years, it never occurred to me to think about my immune system. I never thought that I could help strengthen it by making changes in my lifestyle. I certainly never thought that my immune system could be compromised because of what I did or didn’t do.
Fast forward a couple of decades, a cancer diagnosis and treatment and the topic of my immune system came up full force.
These days with the covid-19 pandemic, some of us have been thinking about our immune systems as a way of trying to avoid the virus. When more than a year ago, all the information about the novel virus was everywhere, I found myself checking articles about strengthening my immune response.
The truth is that knowing what the immune system is and how to make it stronger is part of a healthy approach to life. This post will deal with how to boost your immune system. I will provide information about its functioning and include a series of tips on strengthening it. The main goal is to achieve your optimal health and be strong, whether to fight off disease or, in case of getting sick, be able to have a quick and complete recovery.
People with the most challenging time recovering from any illnesses are those with either weak or suppressed immune systems.
What is the immune system, and how can we take care of it?
White blood cells, also known as leukocytes, are the body’s natural defense against infections and are a significant part of the function of the immune system.
The immune system has two branches of defense. The first branch is the innate immune system; that’s our first line of defense against viruses and bacteria. When the innate immune system doesn’t work correctly, the adaptive immune system takes over.
The immune system has a high metabolic rate. Eating enough food is especially important for our immunity because immune cells are constantly needing nutrients. The gut, sleep, and immune health are all intertwined.
An article published on Harvard Health entitled How to boost your immune system throws some light on this topic, “The idea of boosting your immunity is enticing, but the ability to do so has proven elusive for several reasons.
For the immune system to function well, it requires balance and harmony. There is still much the researchers don’t know about the intricacies and interconnectedness of the immune response. For now, there are no scientifically proven direct links between lifestyle and enhanced immune function.”
So, bolstering your immunity is easier said than done. However, several lifestyle and dietary changes may strengthen your body’s natural defenses and help you fight harmful pathogens or disease-causing organisms.
Researchers are exploring the effects of diet, exercise, age, psychological stress, and other factors on the immune response.
In the meantime, general healthy-living strategies make sense since they likely help immune function. They come with other proven health benefits.
Healthy ways (or changes) to strengthen your immune system
Every part of your body, including your immune system, functions better when protected from environmental assaults and bolstered by healthy-living strategies. Stay away from toxins, such as highly processed foods, artificial ingredients, and dyes. Limit added sugars and don’t smoke.
Added sugars contribute significantly to obesity, type 2 diabetes, and heart disease, all of which can suppress your immune system. Furthermore, limiting your sugar intake may decrease inflammation and your risk of these conditions.
Additionally, maintaining a healthy weight and drinking alcohol in moderation (if you drink) will also contribute to more robust immunity.
Diet and the immune system
If you suspect your diet is not providing you with all your micronutrient needs, it’s time to make some changes. Although taking a multivitamin and mineral supplement may bring other health benefits, you can’t rely on them alone and never “overdose” on these supplements. Most of our nutritional needs should come from the food we eat. Eating the right foods would make a big difference.
When it comes to boosting your immune system, nutrition is huge:
- Eat more whole plant foods.
A diet rich in fruits and vegetables is the key. Several whole plant foods contain antioxidants, fiber, and vitamin C, all of which help decrease inflammation and may reduce your susceptibility to illness. Make sure to include broccoli, carrots, tomatoes, berries, and citrus fruit in your daily food consumption.
- Eat more healthy fats.
Healthy fats such as olive oil, salmon, sardines, avocados, and nut butter are highly anti-inflammatory. Since chronic inflammation can suppress your immune system, these fats may naturally combat illness.
- Eat more fermented foods.
Gut health and immunity are deeply interconnected. Fermented foods (sauerkraut, pickles) and probiotics (Greek yogurt, kefir) may boost your immunity by helping identify and target harmful pathogens.
- Additional diet tips for a stronger immune system
The following are some important changes or add-ons to your diet:
Quality protein.
Vitamin A -spinach, carrots, orange fruits, and vegetables. –
Vitamin C-citrus fruits, kiwi. –
Vitamin D. Plenty of sunshine and, if necessary, a good quality supplement.
Green tea.
Immunity-boosting foods-garlic, almonds, kale, berries. –
Exercise and the immune system
Regular exercise is one of the pillars of healthy living; there is no doubt about this one. It improves cardiovascular health, lowers blood pressure, helps control body weight, and protects against various diseases.
Does exercise help to boost your immune system naturally and keep it healthy?
Like a healthy diet, engaging in moderate exercise can contribute to general good health and a healthy immune response.
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Stress and immune function
As I have mentioned several times in previous posts, attitude is everything; a positive mindset is vital for health and well-being. Research shows that positive thoughts reduce stress and inflammation and increase resilience to infection. Conversely, negative emotions can make you more susceptible to the common cold and flu. The key is to take time off to recharge.
Modern medicine has come to appreciate the closely linked relationship of mind and body. A wide variety of disorders, including stomach upset, hives, and even heart disease, are connected to the effects of emotional stress.
Scientists, although making progress, have not come to definite results when it comes to the connection between immune function and emotional stress. However, managing your stress levels will improve your overall health. Breath, laugh, meditate.
Sleep and the immune system
Inadequate sleep may increase your risk of getting sick. Most adults should get a minimum of 7 hours of sleep per night. Like the gut, sleep and immune health are all intertwined.
Hydration and immunity
Older adults need to drink regularly even if they don’t feel thirsty, as their bodies don’t signal thirst adequately anymore.
Dehydration can make you more susceptible to illness; make sure you drink plenty of water (and/or tea) every day.
What about supplements?
Immune system booster supplements are everywhere; advertisements promise a whole variety of benefits. However, it would help if you chose supplements wisely. According to an article published on Healthline, “Though some supplements may fight viral infections, none have been proven to be effective against diseases. Make sure you don’t believe everything that has been advertised.”
In short, be skeptical of immune-boosting products. There is no scientific evidence that has proven that increasing the number of immune-fighting cells is a good thing.
The bottom line
Although there is a lot more research left to be done about the connection between immune response and lifestyle, there is enough evidence (besides all the other added health benefits) to support those healthy habits have a lot to do with the strength of our immune system.
This post offered some important information to consider regarding our natural defenses against illness. If you follow this advice, you will notice the difference over time.
It is not about avoiding disease entirely but rather about fighting it or, if you do get sick, recover quickly.