Six Simple Steps to Support Your Immune System

As the coronavirus pandemic continues and new cases continue to rise in cities across the United States, concern for our safety and wellbeing lingers. Some have tried to capitalize on our fears with misinformation and unfounded claims about immune boosting supplements and remedies. So, I want to be crystal clear with this post. There is no one food, supplement, nor ritual that will make you immune to coronavirus. Your immune system is an extremely complex and intricate process, consisting of many different cell types and chemical signals located throughout the body. Each type of immune cell plays a different role in preventing or limiting infection. These cells can recognize healthy versus unhealthy cells, then activate, mobilize, attack and kills foreign invaders that can cause us harm. Because this system is so complex, boosting our immune system can actually cause more harm than good. An over-active immune system may lead to the body attacking itself, as is the case of an autoimmune disease. We also don’t want to suppress the immune system. What we want is balance, and there are ways that we can support our immune system to function optimally. While genetics plays a role, the health of our immune system is largely determined by modifiable lifestyle factors. These factors, not only support a healthy immune system, but also good health overall. Let’s take a six simple ways we can support our immune system:

Play in the dirt

It turns out that the more germs we were exposed to as a child, the greater benefit to our immune system. In fact, studies have shown that kids in daycare, who are exposed to other children with colds and other germs are less likely to get allergies, asthma and other immune system-related health problems. 70% of our immune system is actually located in our gut. Too sterile of an environment may prevent exposure to friendly bacteria,. The friendly bacteria in our gut play an important role in helping protect us against pathogenic microorganisms. Studies have also shown that vaginal birth exposes children to healthy microbes that help to establish a healthy gut microbiome, as compared with being delivered by cesarean section. While we should practice good hygiene (washing hands, sanitizing surfaces), especially in the midst of this pandemic, it’s also important for us to not be overly sterile. Exposure to friendly microbes can be beneficial and it’s not too late for us to increase that exposure as adults. So, go outside and play in the dirt, start a garden and simply enjoy spending time with nature. Almost everywhere we go outside, from parks, to woods and nature trails, we come in contact with friendly microbes and this may help improve our gut health and support a healthy immune system. Yes, all of you that have started a home garden during the pandemic, are doing something good for your body in more ways than one! So, keep it up!

Nourish with healthy foods

Fueling our bodies with a wide variety of nutrient dense, healthy foods not only supports your immune system, but also supports your body for optimal health and well being. In particular, the greater variety of plant-based foods we eat, the more we support the diversity of friendly bacteria in the gut. Studies have shown that greater diversity of friendly bacteria in the gut is associated with better immune function and overall better health. Also, eating a variety of plant-based foods provides vitamins, minerals, fiber, and an array of phytochemicals, or active plant compounds, that play a vital role in helping keep our cells healthy. Focus on eating plant-based foods from all categories, including fruits, vegetables, whole grains, legumes (beans and pulses), nuts and seeds. For the greatest impact on improving your gut and immune health, aim to eat 30 different plant-based food per week. Also when eating animal protein, choose lean meats and heart healthy fatty fish, like salmon and tuna. Specific nutrients such as vitamin C, vitamin A, vitamin D, zinc and B6 play a critical role in immune health, and you can easily get the adequate recommended amounts of these nutrients by eating a wide variety of nutrient dense foods. Eating probiotic and prebiotic foods also support a healthy gut and immune system. For a quick summary of immune supporting foods, click here. Also note that alcohol disrupts immune system pathways, so limiting your alcohol intake to 1-2 glasses per week will help support your immune system and overall health. Lastly, please book a consultation with me or consult with your physician, before taking supplements, as some supplements, such as vitamin A and zinc, can be harmful at high amounts.

Keep moving

Exercise is important for our physical and mental health. Regular exercise may also lower our risk of infection. In fact, in a recent article published in Exercise Immunology Review, researchers concluded that “exercise can help the immune system find and deal with pathogens. In the long term, regular exercise slows down changes that happen to the immune system with aging, therefore reducing the risk of infections.” So, continue moving. Get at least 150 minutes of moderate exercise per week, or more. Go outside for a walk, run or bike ride. Or, if going outside isn’t possible, take advantage of the numerous free online streaming exercise offerings, such as Fitness Blender and Sweaty Betty. Every step counts, so let’s MOVE! And as gyms open up, it is important that we maintain social distance from others and thoroughly wash our hands and body after exercising. Please be safe!

Reduce stress

Psychological stress has numerous impacts on our immune system. Stress causes and increase the body’s production of cortisol and corticosteroids. In the short-term this can help our immune system by limiting the body’s response to inflammation. Long-term, however, as the body gets used to excess cortisol and corticosteroids, this leads to increased inflammation, and reduction in white blood cells. The lower our white blood cell count, the higher our risk of infection. In the long run, high levels of inflammation, particularly as we age, decreases our immune system’s ability to mount a response against infection and invading pathogens. Managing your stress is a critical factor in supporting your gut, immune system and overall health. So, while stress is normal and the unknowns surrounding this pandemic are certainly daunting, focus on what you can control. Find ways to help you stay calm and centered. Mindfulness practices, such as yoga, deep breathing, meditation and tai chi, can help you relax, relieve tension and combat negative thoughts. If you’re not sure how to get started with meditation, click here for a short 5 min exercise. What’s your favorite way to relax and reduce stress?

Rest well

Sleep is the critical time when the body repairs itself. During sleep, the immune system also produces certain proteins, called cytokines, which target infection and inflammation. Lack of sleep reduces cytokine production and ultimately diminishes our body’s immune response. Studies have demonstrated that prolonged sleep deprivation (short sleep duration and sleep disturbance) leads to low grade inflammation, chronic infections and inflammatory diseases. So, to stay healthy, particularly during this pandemic, get the recommend 7-9 hours of sleep per night for adults and 10-11 hours per night for children. If your sleep pattern is interrupted, then napping or making up for lack of sleep on weekends, has been shown to alleviate the negative effects of sleep deprivation on immune health.

Social distance, wash hands and mask

Lastly, while all of the things above will help support your immune system, one of the most important factors in keeping us healthy during this pandemic is to follow the CDC guidelines to stay healthy. It’s important to avoid close contact with others outside of your family and keep group gatherings small, as many individuals may be carrying the virus without symptoms. Keep your social distance and wear a mask while out and around others outside of your family. Thoroughly washing your hands for at least 20 seconds, with warm soap and water, especially after you’ve been out, after using the bathroom, or touching garbage, is critical. Science has shown that washing your hands for 20 seconds or longer is effective in killing germs, including viruses. Using hand sanitizer containing at least 60% alcohol is effective, when soap and water are not available, however hand washing is still best to prevent the spread of the virus. 

Use these tips to stay well and don’t fall for the allure of supplements boasting immune health benefits. Instead, follow these six simple steps to support immune health, and better health overall. I don’t know about you, but I’d much rather focus on the positive things I can do to support my overall health. What about you? How will you use this information to stay well? Please let me know in the comments, share this post with family and friends and tag @bloomwithbenutrition.

Let’s continue to BLOOM! And don’t forget to download your list of immune supporting foods here.

Basheerah