How to Boost the Immune System

Our body's immune system, comprising organs, cells, and proteins, works collectively to combat germs and safeguard against illness. This defence mechanism evolves over a lifetime as individuals encounter bacteria, viruses, and other microbes, including those introduced through vaccinations. These exposures play a pivotal role in educating the immune system, enabling it to recognise and eradicate pathogens later in life.

Understanding Weak Immune Systems

It's rare for the immune system to be entirely weak. More commonly, specific components may exhibit weaknesses, rendering individuals more susceptible to certain infections rather than all pathogens. Variations exist among individuals, with some boasting stronger immune systems that provide resistance to a broader array of infections. However, only a select few demonstrate resistance to all types of infections.

Assessing Immune Strength

Determining the strength or weakness of one's immune system proves challenging, often only becoming apparent when individuals succumb to infection. Unfortunately, there is no single test available to evaluate the entirety of the immune system. Age plays a significant role with young children encountering infections for the first time often experiencing more pronounced symptoms while older adults may face diminished immune function compared to their younger years.

Ways to Enhance Immunity

Researchers are exploring the direct correlation between lifestyle choices and immune system strength. It is widely understood that adopting healthy habits benefits overall health, with vaccinations serving as a highly effective preventative measure. Studies indicate that dietary supplements are most beneficial for individuals with specific nutrient deficiencies, providing little additional immune support when added to an already healthy diet.

Some steps to boost immunity are-

1. Prioritize Sufficient Sleep

Sleep and immunity are intricately linked. Inadequate or poor-quality sleep is associated with heightened susceptibility to illness. A study involving 164 healthy adults revealed that those sleeping fewer than 6 hours per night were more prone to catching a cold compared to those with 6 or more hours of sleep nightly.

Ensuring sufficient rest can bolster your body's natural defence mechanisms, potentially enhancing your immunity. Additionally, increasing sleep duration when unwell may aid your immune system in combatting illnesses, according to reliable sources.

For optimal health, it's recommended that adults aim for a minimum of 7 hours of sleep per night, while adolescents should target 8 to 10 hours, and younger children and infants may require up to 14 hours of sleep.

Struggling with sleep? Consider reducing screen time an hour before bedtime, as the blue light emitted by electronic devices like phones, TVs, and computers can disrupt your body's circadian rhythm, responsible for regulating the sleep-wake cycle, as per credible sources.

Further recommendations for promoting quality sleep include sleeping in a completely dark environment or using a sleep mask, maintaining a consistent bedtime routine, and engaging in regular physical activity.

2. Eat More Whole Plant Foods

Moving on to dietary habits, incorporating more whole plant foods such as fruits, vegetables, nuts, seeds, and legumes into your diet can provide an array of nutrients and antioxidants that may confer advantages in combating harmful pathogens. These antioxidants work to mitigate inflammation by neutralising unstable molecules known as free radicals, which can contribute to inflammation when present in excess. Chronic inflammation has been associated with various health ailments, including heart disease, Alzheimer's, and certain cancers.

Moreover, the fibre content in plant-based foods nourishes your gut microbiome, fostering a robust gut environment that supports immunity and prevents the entry of harmful pathogens through the digestive tract. Fruits and vegetables are particularly rich in vitamin C, which has been linked to reducing the duration of common colds.

3. Eat More Healthy Fats

Healthy fats, like those found in olive oil and salmon, may boost your body's immune response to pathogens by decreasing inflammation. Although low-level inflammation is a normal response to stress or injury, chronic inflammation can suppress your immune system.

Olive oil, which is highly anti-inflammatory, is linked to a decreased risk of chronic diseases like heart disease and type 2 diabetes. Plus, its anti-inflammatory properties may help your body fight off harmful disease-causing bacteria and viruses. Omega-3 fatty acids, such as those in salmon and chia seeds, fight inflammation as well.

4. Fermented Foods and Probiotic Supplements

Consider adding fermented foods rich in probiotics, such as yoghurt, sauerkraut, kimchi, kefir, and natto, to your diet or opting for probiotic supplements. These beneficial bacteria populate your digestive tract and may contribute to a thriving network of gut bacteria, aiding your immune cells in distinguishing between healthy cells and harmful invaders.

Research indicates that regular consumption of fermented foods or probiotic supplements may reduce the incidence of infectious diseases. For example, a study involving children who consumed fermented milk daily showed a 20% reduction in childhood infectious diseases compared to a control group. Similarly, in a study involving individuals infected with rhinovirus, those who were supplemented with probiotic Bifidobacterium animalis exhibited a stronger immune response and lower levels of the virus in nasal mucus than the control group.

5. Limit Added Sugars

Emerging findings propose that the consumption of added sugars and refined carbohydrates might be the leading cause of the development of overweight and obesity. Additionally, obesity appears to heighten the risk of falling ill. An observational study involving approximately 1,000 individuals revealed that obese individuals who received the flu vaccine were twice as likely to contract the flu compared to non-obese individuals who received the same vaccination.

Reducing your intake of sugars could lead to a reduction in inflammation and facilitate weight loss, thereby lowering the risk of chronic ailments like type 2 diabetes and heart disease. Given that conditions such as obesity, type 2 diabetes, and heart disease can compromise the immune system, limiting the consumption of added sugars is deemed crucial in fostering an immune-enhancing diet. Experts recommend aiming to restrict sugar intake to less than 5% of daily caloric intake, which translates to about 2 tablespoons (25 grams) of sugar for someone following a 2,000-calorie diet.

6. Engage in Moderate Exercise

Engaging in moderate exercise is another valuable strategy. While prolonged intense exercise can suppress the immune system, moderate physical activity can actually bolster it. Research suggests that even a single session of moderate exercise can enhance the efficacy of vaccines in individuals with weakened immune systems. Furthermore, regular moderate exercise may help reduce inflammation and promote regular regeneration of immune cells.

Examples of moderate exercise include brisk walking, steady bicycling, jogging, swimming, and light hiking. It's recommended that most individuals strive for at least 150 minutes of moderate exercise per week.

7. Stay Hydrated

Staying hydrated is also crucial. While hydration itself may not directly shield against germs and viruses, preventing dehydration is vital for overall well-being. Dehydration can lead to various complications such as headaches and impaired physical performance, focus, mood, digestion, and heart and kidney function, all of which can increase susceptibility to illness.

To prevent dehydration, it's important to consume an adequate amount of fluids daily, enough to maintain pale yellow urine. Water is the preferred choice due to its lack of calories, additives, and sugar. While tea and juice can also contribute to hydration, it's advisable to limit the intake of fruit juice and sweetened tea due to their high sugar content.

As a general rule, individuals should drink when thirsty and stop when no longer thirsty. Those engaging in intense exercise, outdoor work, or residing in hot climates may require additional fluids. It's noteworthy that older adults may experience a diminished thirst response, making it essential for them to drink regularly even if they don't feel thirsty.

8. Manage Stress Levels

Relieving stress and anxiety is crucial for maintaining a healthy immune system. Prolonged stress not only triggers inflammation but also disrupts the normal function of immune cells. This is especially concerning for children, as persistent psychological stress can dampen their immune responses. To manage stress effectively, consider incorporating activities like meditation, exercise, yoga, and mindfulness practices into your routine. Additionally, seeking support from a licensed counsellor or therapist, either through virtual sessions or in-person appointments, can be beneficial.

9. Supplement Wisely

When it comes to supplements, it's important to be cautious and informed. While there may be claims earlier suggesting their effectiveness against COVID-19 during the pandemic, these assertions lack scientific evidence. The National Institutes of Health (NIH) states that no supplements have been proven to prevent or treat COVID-19. However, some supplements have shown potential to bolster general immune function:

1. Vitamin C: Studies suggest that daily intake of 1,000-2,000 mg of vitamin C can reduce the duration of colds in adults and children.
2. Vitamin D: Supplementing with vitamin D may help counteract deficiency-related susceptibility to illness.
3. Zinc: Daily supplementation with over 75 mg of zinc has been linked to a reduction in the duration of the common cold.
4. Elderberry: Some research indicates that elderberry may alleviate symptoms of viral upper respiratory infections, though further studies are needed.
5. Echinacea: While it may marginally expedite recovery from colds, the evidence supporting echinacea's effectiveness is inconclusive.
6. Garlic: Studies suggest that garlic supplementation can decrease the incidence of the common cold, but more research is necessary.

It's crucial to note that while these supplements may have shown promise in certain contexts, there's no evidence supporting their efficacy against COVID-19. Moreover, the lack of regulation by the FDA makes the supplement market susceptible to mislabeling. To ensure quality and safety, opt for supplements that have undergone independent testing by organisations like USP, NSF International, or ConsumerLab.

Conclusion

In conclusion, making lifestyle and dietary adjustments can enhance your immune system's resilience. These include reducing sugar intake, staying hydrated, exercising regularly, prioritising sleep, and effectively managing stress levels. These measures can fortify your body's ability to fend off harmful pathogens.