10 Ways to Support Your Immune System
10 Ways to Support Your Immune System
The CDC estimates that 5-20% of the population catch the flu each year. This statistic concerns many, but with the new COVID-19 virus spreading, worries about getting sick have heightened. Hundreds of thousands have recovered from these viruses but, it still has many people looking for ways to support their immune system.
Around the clock a number of systems in your body are working together to protect from disease and illness-causing microorganisms. While you will likely never be completely immune from all diseases, a nutrient-packed diet combined with healthy lifestyle behaviors may strengthen your chance at fighting off pesky germs.
10 Tips For Supporting Your Immune System
1. Eat Whole Foods
Eating unprocessed foods may help to increase your intake of important nutrients for immunity and overall wellness.
Macronutrients
Protein can be especially important for helping to build, maintain, and repair body tissues.
Eat: Lean meats, poultry, seafood, fish, eggs, dairy, beans, lentils, and other plant-based sources of protein.
Essential fats help to support cell membranes, control inflammation, and help with vitamin absorption.
Eat: Oily fish, eggs, nuts, seeds, olives, avocado, and olive oil.
Complex carbohydrates contain important vitamins and minerals that are beneficial for strengthening your immune function.
Eat: Whole grains, vegetables, high-fiber fruit, and legumes.
Micronutrients
Eat your A, B, C, D, E’s… vitamins and minerals are especially important for the production and function of immune cells. While these micronutrients can be taken in supplement form, it’s best to get them from whole food sources.
Example:
Vitamin C has been shown to decrease the length of time and severity of symptoms of the common cold.
Eat: Broccoli, red bell pepper, and oranges.
Vitamin D promotes healing and helps your immune cells fight off bacteria and toxins.
Eat: Mushrooms, eggs, sardines, dairy, or take vitamin D supplements.
Zinc reduces the risk of the common cold and stimulates the production of immune cells.
Eat: Beef, shellfish, legumes, seeds, nuts, dairy, whole grains, eggs.
Additionally, eating a variety of plants has the added benefit of providing an abundance of antioxidants. These compounds protect your cells from the damaging effects of free radicals, helping to reduce excessive inflammation in the body and keep cells healthy.
2. Eat Immune Boosters
Incorporating certain root vegetables into your diet has been shown to help to ease cold symptoms and reduce the duration and severity of illness.
Ginger- Anti-nausea, anti-inflammatory
Garlic- Anti-bacterial, anti-fungal properties
Turmeric- Anti-inflammatory
3. Support You Gastrointestinal Tract
Many are surprised to find out that over 70% of your immune system resides in your gut. Eating fermented foods can help to strengthen the gut barrier and stimulate the production of immune fighting cells.
Eat: Yogurt, kefir, miso, kimchi, sauerkraut, and other fermented foods.
Including fiber-rich foods in your diet helps to nourish all of the healthy bacteria in your gut and remove toxins from your digestive tract.
Eat: Berries, chia and flax seeds, whole grains, beans and legumes.
4. Hydrate
Keep your immunity up by drinking plenty of water to stave off infection. Staying hydrated helps your body naturally eliminate toxins and other bacteria that may cause illness. Water also helps to carry oxygen to your body cells, which results in properly functioning systems. Aim for at least 48-64 ounces per day with additional fluids when exercising.
5. Avoid Alcohol
Numerous research studies have shown that excess intake of alcohol can tamper with the immune system in a swift manner. Drinking 3 or more alcoholic drinks can decrease the ability of immune cells to multiply, function, and fight bacteria, viruses, fungi and parasites. If you chose to drink, be sure to do so in moderation.
6. Balance Blood Sugars
High blood sugar levels reduce immunity by decreasing the functioning of immune cells. One study showed that eating or drinking 100 grams of sugar (the equivalent of two 16-ounce bottles of soda) or more reduces white blood cell’s ability to kill germs by 40%.
Keep blood sugars stable by eating in regular intervals, maintaining a balanced diet, avoiding excessive intake of highly processed carbohydrates and sugar, managing stress, staying active, and getting quality rest.
7. Get Some Zzzz’s
Sleep deprivation can suppress the immune system’s ability to defend itself properly. Getting adequate sleep allows hormones to reset, supports the immune cells functionality and reduces inflammation. Aim for 6-9 hours of quality sleep per night.
8. Manage Stress
Chronic stress suppresses the immune response of the body by releasing the hormone cortisol. Cortisol interferes with the immune cells to reproduce and receive signals from the body. Cortisol also reduces an antibody that lines the gut and respiratory tract, our first line of defense against pathogens. Manage stress with exercise, meditation, breathing exercises, and connecting with others.
9. Stay Active
Working out on a regular basis has been scientifically proven to boost the immune system. Regular exercise mobilizes immune cells that guard the body against infection and helps to slow down the release of stress hormones. Additionally, physical activity may help to move bacteria out of lungs and airways, reducing your chance to get colds or illnesses. Aim for at least 150 minutes of moderate activity per week per American Heart Association guidelines.
10. Wash Your Hands
Regular hand washing is one of the best ways to remove germs, avoid getting sick, and prevent the spread of germs to others.
Curious about the best method for washing your hands? Check out this quick video.
Limited access to a sink? Learn how to make your own hand sanitizer here.
Immune Boosting Recipes
Miso Soup by The Simple-Veganista
2. Detox-Immune Boosting Chicken Soup by Mommy’s Kitchen
3.Carrot-Ginger-Citrus Immune Boosting Smoothie by Vanilla and Bean
4. Healthy Curried Cauliflower “Rice” Soup by Simple Healthy Kitchen
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