How to boost your immune system

12 September 2024 by Michael Davis in Education | Nutrition

Your immune system is your body’s first line of defence against infections and diseases. It does an amazing job at keeping disease causing microorganisms at bay.

There are two parts to it:

• The innate immune system: What you are born with. It is made up of the skin, the cornea and the mucous membrane.
• The adaptive immune system: This is what you develop when your body is exposed to germs. Our bodies produce antibodies in response to germs entering our system which help fight off further infections.

A cool way to think about our immune system is to imagine it as a highly skilled and dedicated “security team” for your body. Antibodies are like the surveillance system, they identify and tag intruders. The white blood cells are the front line defenders. They neutralize any pathogens, swiftly identifying and attacking invaders like bacteria and viruses to prevent infection and maintain the body’s health. Your skin is the first line of defence, preventing and unwanted intruders from entering the body.

And the list goes on. These are few amongst the many components that comprise the immune system.

Unfortunately, our immune systems doesn’t always succeed at defending us. Sometimes unwanted germs enter our bodies and make us sick.

How can you improve it’s defences against unwanted germs? By focusing on a healthy lifestyle, you can contribute towards helping your immune system work properly. Here are some things you can focus on now:

Eat a healthy, nutritious diet

Despite what you might read or hear, there and no single foods that boost your immunity. The nutrients that help our bodies function correctly are vitamins, minerals, proteins and healthy fats. Here are some of the most important ones:

• Vitamin A: Found in liver, carrots, sweet potatoes, spinach, and kale. It’s also present in dairy products and eggs.
• Vitamin C: Found in citrus fruits (like oranges and grapefruits), strawberries, bell peppers, broccoli, and tomatoes.
• Zinc: Found in meat (especially beef and lamb), shellfish (like oysters and crab), legumes (such as lentils and chickpeas), nuts, and seeds.
• Selenium: Found in Brazil nuts, seafood (like tuna and shrimp), meats (such as beef and turkey), and whole grains.
• Vitamin D: Found in fatty fish (such as salmon and mackerel), fortified dairy products, egg yolks, and exposure to sunlight also helps the body produce it. Vitamin deficiency can be quite common, so it’s worth taking a supplement throughout Autumn and Winter, especially if you stay indoors a lot.
• Omega-3 Fatty Acids: Help reduce inflammation and support immune cell function.
• Protein: Provides the building blocks for immune cells and antibodies; adequate protein intake is crucial.
• Fibre: Supports gut health and the microbiome, which is linked to immune function. Foods high in fibre include fruits, vegetables, and whole grains.

Taking a multivitamin can also be beneficial if you struggle to meet your micronutrient needs through your diet.

Get enough sleep

Not getting enough sleep can negatively impact our immune system. Some research does show that people who don’t get enough sleep, or who’s sleep is poor quality, are more likely to get sick after coming in contact with a virus. Most adults need seven to eight hours of quality sleep each night for optimal health. Teenagers typically require nine to ten hours, while school-aged children might need ten or more hours of sleep.

Click here if you want to learn more about sleep. And here, to learn about foods that can improve your sleep.

Regular exercise

Exercise contributes to your overall health, which could help improve your immune system. Research suggests that moderate to vigorous intensity exercise for 60 minutes or less is best when it comes to optimising your immunity. Exercising too much on the other hand, can actually supress your immune system, and make you more likely to catch a cold, for example.

Exercising regularly can improve your immune system by helping you control stress, managing your weight and improving your sleep.

Stay hydrated

Manage your stress

Stress can impact your immune system on many levels. But not all stress is bad.

Acute stress is responsible for triggering the fight or flight response. This rapid increase in hormones such as adrenaline, is associated with an increase in heart rate and blood pressure. This acute response is what makes us feel alert during immediate threats or challenges such as emergencies or work deadlines.

Chronic stress on the other hand is associated with the continual activation of the stress response system, leading to persistent levels of stress hormones such as Cortisol. Elevated cortisol levels can suppress the immune system, allowing the body to focus resources on critical systems necessary for survival in a fight-or-flight scenario. These systems include the muscular system. Problems arise when the stress is persistent in our lives, and cortisol levels are continuously elevated.

Additionally, stress can negatively impact your sleep and your food choices, making it harder for people to manage their weight. Find out more about cortisol, and is effects on weight management here.

There are many ways you can manage your stress. Here are some strategies you can start implement now:

• Deep breathing techniques, such as box breathing and the 4-7-8 method (in for 4, hold for 7 and out for 8)
• Regular exercise
• Mindfulness meditation (apps such as Balance and Headspace are good options)
• Taking regular breaks from your daily tasks.

 

Have a look at this useful link to the NHS website. Which includes 10 stress busters.