Ever since the onset of the pandemic, “immunity” and “immune system” have become some of the biggest buzzwords on the internet. Seriously, how does one keep their immune system healthy? There is no definite method out there, but practicing healthy habits are instrumental to good immune function and other long-lasting, medically proven benefits. Here are some natural ways to sharpen and maintain not only your immune system but your overall health.
Food For Thought?
When it comes to the pursuit of health and wellness, diet and nutrition is a no-brainer.
Your intake of processed foods that are high in saturated fat, salt, and sugar should be limited. Instead, a well-balanced diet that emphasizes whole foods such as vegetables, fruits, nuts, legumes, and seafood can reduce the risk of diseases and promote healthy immune function.
High-fiber diets that are rich in fruits, vegetables, nuts, legumes, whole grains, seeds, olive oil, and fatty fish, like the Mediterranean diet, promote the production of short-chain fatty acids (SCFAs), which help to modulate immune response and improve the immune system’s defenses. Such diets also contain key immune-boosting nutrients like vitamin A, vitamin C, vitamin D, zinc, B6, B12, iron, folate, copper, and selenium.
How many times must we say this—eat your vegetables! Brassica, or cruciferous vegetables like broccoli, brussels sprouts, cauliflower, cabbage, and kale, for example, contain naturally occurring diindolylmethane, or DIM. Although research is still underway, DIM is believed to be a naturally occurring compound for the prevention and treatment of cancer and several diseases, including immune deficiency conditions as a result of its powerful anti-cancer, immune-modulating and anti-inflammatory properties.
Protein-rich foods like meat, milk, eggs, lentils and many others are also important for strengthening the immune system. Studies have reported that protein metabolism plays a significant function in the formation of both natural and acquired immunities against infectious diseases and agents. Diets lacking protein can lead to decreased immune functions due to the deficiency of essential amino acids connected with the regulation of the immune system.
If your diet is lacking in micronutrient needs, multivitamins or mineral supplements may help to fill in those nutritional gaps. Your best bet would be to consult with a medical professional beforehand. Remember that herbs and supplements are not a cure for immune deficiencies. There are no quick fixes to immunity.
Health Is Wealth
One highly effective way to boost your immune system is by reducing stress. Although everyone experiences stress in different forms, we all have one thing in common. It affects immune health. A study concluded that chronic stress, including short-term stressors like academic exams or interviews, can greatly suppress the immune system and impair the body’s immune response.
Stress reduces the immune system’s ability to fight off antigens, making us more susceptible to infections. The stress hormone corticosteroid suppresses the ability of the immune system by lowering the number of lymphocytes, the white blood cells that help fight off infection. Low lymphocyte levels put individuals at greater risk of contracting viruses, including the common cold. Stress also indirectly affects the immune system as some may use unhealthy coping strategies to reduce their stress, such as drinking and smoking.
Meditation is often cited as a good approach to stress management, but it may also help you sleep better. Want to keep your immune system strong and robust? Sleep. Sleep has been proven to help with the enhancement of immune defense. Loss of sleep, even in modest amounts, can increase the production of inflammatory cytokines that promote inflammation and make the individual more susceptible to illness.
Keep your immune system healthy by zeroing in on your habits, routines, and sleeping environment. Taking small and intentional steps, such as maintaining a regular sleep schedule, avoiding the use of electronics, and limiting consumption of alcohol before bed makes all the difference in getting quality sleep. Alcohol, in particular, disrupts the deep sleep crucial for the immune system in maintaining an antiviral response.
Exercise also improves your sleep, but wait, there’s more. Studies have shown that there is a clear relationship between exercise and the risk of illness. In short, exercise strengthens the body’s immune system. Regular physical activity decreases inflammation and improves the immune system’s surveillance against pathogens, reducing your chances of illness, and even succumbing to viral infection and respiratory illnesses. Furthermore, it doesn’t take much for that immune response to kick in. Even a 45-minute brisk walk does the trick. Time to get those gears in motion.
At the end of the day, the best way to fortify and maintain your immune system is to lead an overall healthy lifestyle. Exercising more leads to better sleep. Better sleep results in a stronger and more functional immune system. Coupled with a nutrient-dense and vitamin-enriched diet, you and your immune system will be on their way to greatness. Here’s to good health!