The immune system is our best defense against viral and infectious diseases, which is why it´s extremely important to acquire healthy habits that will boost the immune system to protect you effectively.
While there is no magic pill to improve immune function, adopting a healthy lifestyle is the best approach we can take to boost our immune system function. Today, we will share with you 6 research-based tips to help you maintain a healthy immune system.
1. Stay Active
We all know that engaging in physical activity regularly is good for our health, but do you know what makes exercising so beneficial for the immune system? Engaging in moderate to vigorous intensity physical activities for at least 30 min a day can benefit our defensive system in many ways. Research suggests that exercising stimulates the circulation of antibodies and white blood cells (WBC) in our body tissues, and by doing so, our body is more effective at attacking and destroying viruses and bacterias. [1] Additionally, regular aerobic exercise can help reduce stress hormone levels and inflammation, which improve immune system´s defensive mechanism. [1]
2. Balanced diet
When we think about strengthening our immunity, the first thing that comes to mind is taking vitamin C or consuming citrus fruits such as orange and lemon. However, the immune system is very complex and needs a variety of micronutrients for an optimal performance.
We get our micronutrients by eating a variety of fruits and vegetables and consuming low fat dairy products and whole grains. That’s why it is extremely important to have a balanced diet. Following the LEAP! Plate recommendations is a great way to make sure you are getting all the necessary nutrients.
Which vitamins and minerals are essential for an optimal immune system?
Science suggests that every stage of the immune system relies on certain micronutrients for an optimal performance, therefore, a variety of vitamins such as zinc, selenium, iron, copper, folic acid and vitamins A, C, E, and B6 should be present in our diet. [2]
These micronutrients are found in a variety of plant-based food such as seeds, nuts, bell peppers, leafy greens, and other colored fruits and vegetables. Adding spices and herbs to your recipes such as turmeric, oregano, garlic, ginger, cinnamon, cayenne, etc. are also great ways to get more vitamins.
3. Relieve Stress
Feeling stress from time to time such as anxiety, muscle tension, sweating or nervousness is normal and, in fact, good since it allows us to react quickly and adapt to stressful situations in the future. But a problem arises when we experience chronic stress. Chronic stress is long-term stress that we often have a difficult time managing. Examples might be problems in relationships, financial problems, unemployment, etc. These stress factors keep our bodies in a state of constant tension affecting our immune system. [3] Moreover, science have found that stress impairs the production of white blood cells and number of antibodies circulating in the blood. [3]
We know that we can´t always eliminate stress from our lives, therefore we must adopt certain strategies that help us to cope and control it better. Here are some suggestions that might help you:
Learn to prioritize: define which tasks are most important and take care of them first; postpone the tasks that can wait. Say no to new tasks at times when you feel overwhelmed.
Exercise regularly: Getting at least 30 min of exercise daily can help you reduce stress and help maintain healthy cortisol levels.
Schedule a time to do things that you enjoy: It is important to have free time (30 min to 1 hour) in the day where you can do activities that you like such as reading, watching series, walking your dog, yoga, etc.
4. Sleep
Getting enough sleep is another natural way to boost your immune system. Our immune system needs adequate sleep in order to fight off diseases.
When we are sleep deprived, our stress hormone levels increase, which keeps us alert and awake, consequently suppressing the immune system. Several scientific findings show a lack of sleep can affect different immune parameters such as activity and proliferation of white blood cells and antibodies production levels. [4]
How much sleep should I get?
Sleep needs changes by age. [5] Refer to the chart below to identify the amount of sleep that you should aim for.
According to the Centers for Disease Control and Prevention (CDC). March 2, 2017
5. Avoid Smoking
It is well known that smoking causes a variety of chronic diseases such as chronic obstructive pulmonary disease (COPD), cardiovascular diseases, and several forms of cancer. Although the carcinogenous agents within the tobacco and cigarettes are the main cause for chronic diseases, there are other compounds in tobacco smoke, like tar and nicotine, that have immunosuppressive effects. [6]
If you are a current smoker and you would like to quit but don´t know where to start, seek for support! Search for smoking cessation programs in your community and online and pick the one that suits you best! These programs will provide the tools you need to stay tobacco-free!
6. Limit consumption of alcoholic beverages
Having a drink every now and then is okay; in fact, alcoholic beverages like wine may have health benefits when consumed in moderation. The problem arises when alcoholic beverages are consumed in excess. Science suggests that heavy use of alcohol reduces the number of B-cells and appears to weakness functional activity of NK cells - both related to the body´s defense mechanism and which play an important role in the recognition and destruction of infectious organisms. [7]
We hope these six research-based tips help you make small changes towards a healthier immune system. We highly encourage you to set SMART goals for yourself to help you stay motivated and increase your likelihood of sticking to these healthy habits.
Don´t forget to encourage your friends and family members to adopt these healthy strategies with you! Having an accountability partner makes your behavior change journey much easier and much more fun. As always, let us know about your progress. We love to hear from you and we are happy to help in anything that you need!
References
Nieman, D., & Wentz, L. The compelling link between physical activity and the body's defense system. (2019). Journal of Sport and Health Science, 8(3), pp. 201–217. Doi: 10.1016/j.jshs.2018.09.009
Gombart, A., Pierre, A., & Maggini, S. (2020). A review of micronutrients and the immune system–working in harmony to reduce the risk of infection. Nutrients, 12(1), p. 236. Doi: 10.3390/nu12010236
Herbert, T.B. (1994). Stress and the immune system. World Health. https://apps.who.int/iris/bitstream/handle/10665/326983/WH-1994-Mar-Apr-p4-5-eng.pdf
Besedovsky, L., Lange, T., & Haack, M. (2019). The sleep-immune crosstalk in health and disease. Physiological Reviews, 99(3), pp. 1325–1380. Doi: 10.1152/physrev.00010.2018
How Much Sleep Do I Need? (2017). Centers for Disease Control and Prevention. https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html
Yamaguchi, N.H. (2019). Smoking, immunity, and DNA damage. Translational Lung Cancer Research, (8)1. Doi: 10.21037/tlcr.2019.03.02
Alcohol and the inmune system. https://pubs.niaaa.nih.gov/publications/10report/chap04b.pdf
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