Many supplements and herbal preparations claim to increase immunity, yet research into how diet can influence it remains ongoing.
To strengthen your body’s defences and increase immunity, consume plenty of vegetables, fruits and whole grains like kiwi, citrus fruits, berries, spinach, sweet potatoes, kale and carrots – as well as garlic, shiitake and turkey tail mushrooms, which have immunomodulating properties.
Stay Hydrated
As well as eating whole-food-rich diets rich in nutrients, staying hydrated is also key for immune support. Drinking plenty of water and other fluids helps ensure adequate hydration levels – this in turn improves gut health while increasing effectiveness of vaccines such as influenza.
Exercise regularly for optimal immune health. Studies have indicated that moderate-intensity exercises of 30-60 minutes several days each week is most beneficial in this regard.
Foods rich in vitamin A (such as carrots, spinach and apricots) and E (nuts, seeds and olive oil) may help strengthen immune function. Carrots and spinach contain beta-carotene which acts as an antioxidant that produces antibodies to fight off harmful substances in our environment. Vitamin A is fat-soluble so pairing it with healthy fat sources such as avocados nuts or seeds may help your body absorb it better.
Though numerous products claim to “boost immunity,” research has not proven this claim. Instead, diets rich in lean proteins such as poultry and fish, fruits and vegetables as well as leafy greens and whole grains have proven to strengthen immune systems significantly.
Get Vaccinated
Vaccines help your immune system fight off germs that cause serious illnesses, helping protect you and those around you from infectious disease outbreaks. Receiving vaccinations not only benefits your own health but can help protect the people around you as well. When enough people in a community are immunized against the same illness it’s less likely to spread and make many sick; this phenomenon is known as community immunity or herd immunity – vaccines provide safest and most effective protection from preventable illnesses for both individuals and entire communities.
At vaccination time, your body comes into contact with antigens that resemble the pathogen you’re being protected against. Your immune system’s special cells known as antigen-presenting cells then recognize the antigen and present it to other immune system cells who recognize that pathogen as an unwanted invader – they then create antibodies against it that protect you from future exposure – perhaps forever!
Some vaccines utilize killed versions of the germ while others contain only small quantities of live, but weakened, germ. Live vaccines tend to provide immediate and ongoing immunity; however, they may not be appropriate for individuals with compromised immune systems or chronic health conditions. Talk with your healthcare provider regarding which vaccinations would best fit you.
Manage Stress
Immunity is comprised of many interdependent cells. While it’s tempting to look for quick fixes like vitamins or cold-water plunges to boost immunity, no magic formula exists that will work. Instead, adopting a healthy lifestyle that includes proper nutrition, moderate exercise, adequate rest and effective stress management will strengthen immunity and keep it at optimal levels.
Short-term stressors like chases, escapes or combat can actually stimulate the immune system to respond faster during times of extreme activity; however, prolonged or chronic stress – something often found in modern society – can suppress immunity function, leaving one more susceptible to infection and disease.
Stress responses release hormones which have an immediate and significant effect on immune cells, altering production of protective antibody-boosting cells as well as immunity responses to vaccinations – possibly explaining why people under extreme levels of stress tend to exhibit poorer responses to pneumococcal vaccines than those without such pressures.
To minimize this effect, be sure to employ stress management techniques like meditation, journaling and PMR. Doing so will also ensure adequate restful sleep as your immune system thrives best during night time.
