By Katie McCallum | Houston Methodist
There are numerous supplements and products at the grocery store that claim to enhance your immune system. However, while it may seem straightforward, boosting your immune system is actually much more complicated than it appears—and for valid reasons.
Your immune system is highly intricate. It must be robust and sophisticated enough to combat various illnesses and infections, yet not so vigorous that it overreacts unnecessarily, leading to allergies and other autoimmune conditions. To function harmoniously, your immune system is finely regulated by various factors.
Nonetheless, despite its complexity, there are everyday habits you can adopt to provide your immune system with what it needs to fend off infections or illnesses. Here are five scientifically supported strategies to ensure your immune system operates at its best, along with reasons why you shouldn’t depend on supplements for boosting it.
Maintain a healthy diet
A nutritious diet is essential for a resilient immune system. This entails consuming a variety of vegetables, fruits, legumes, whole grains, lean protein, and healthy fats.
In addition to supplying your immune system with the energy required, a balanced diet ensures you’re getting adequate micronutrients that contribute to immune health, including:
- Vitamin B6, found in chicken, salmon, tuna, bananas, green vegetables, and skin-on potatoes.
- Vitamin C, present in citrus fruits such as oranges and strawberries, as well as tomatoes, broccoli, and spinach.
- Vitamin E, found in almonds, sunflower and safflower oil, sunflower seeds, peanut butter, and spinach.
Experts believe that your body absorbs vitamins more efficiently from food sources compared to supplements, so the best way to bolster your immune system is to focus on a well-rounded diet.
Exercise regularly
Physical activity is not only essential for muscle growth and stress relief, but it also plays a crucial role in maintaining a healthy immune system.
Exercise may enhance immune function by improving overall circulation, allowing immune cells and infection-fighting molecules to move more freely throughout your body.
Research indicates that as little as 30 minutes of moderate to vigorous exercise daily can stimulate your immune system. Hence, it’s vital to incorporate regular physical activity into your routine.
Hydrate, hydrate, hydrate
Water is vital for numerous bodily functions, including supporting your immune system. Lymph, a fluid in your circulatory system that transports essential infection-fighting immune cells, is primarily composed of water. Dehydration can slow lymph movement, potentially impairing your immune response.
Even when you’re not exercising or sweating, you continuously lose water through breathing, urine, and bowel movements. To support your immune system, ensure you’re replenishing the water you lose—starting with understanding how much water you need.
Get plenty of sleep
Although sleep may not seem active, many crucial processes occur in your body during rest—even if you’re unaware of them. For instance, important infection-fighting molecules are generated while you sleep.
Research shows that individuals who lack sufficient quality sleep are more susceptible to illness after exposure to viruses, such as those that cause the common cold. To give your immune system the best chance to repel infections, understand how much sleep you need each night and identify steps to improve your sleep quality if necessary.
Minimize stress
Regardless of whether it arises suddenly or builds gradually, it’s crucial to recognize the impact of stress on your health—including its effects on your immune system. During stressful times, particularly chronic stress that lingers, your body activates a stress response that can suppress immune function, heightening your risk for infections.
Stress manifests differently for everyone, and so do the methods of alleviating it. Given its potential health implications, it’s essential to identify stress in your life and familiarize yourself with effective stress-reduction techniques, whether they involve deep breathing, meditation, prayer, or exercise.
One last word on supplements
Numerous supplements assert they can boost your immune system, but be cautious of such claims.
To start, there’s no concrete evidence suggesting that supplements enhance your immune system or improve your ability to combat infections. Moreover, unlike medications, supplements aren’t regulated or approved by the FDA.
If you’re seeking ways to enhance your immune system, it’s wise to prioritize the aforementioned lifestyle habits rather than relying on marketing claims.
Concerned you may have COVID-19?
If you’re experiencing symptoms of COVID-19, you can consult a Virtual Urgent Care provider 24/7. They will help determine if you need testing and advise on the next steps.
For additional information, visit https://www.houstonmethodist.org/blog/articles/2020/mar/5-ways-to-boost-your-immune-system
