Support your Immune System

During the peak of cold and flu season, and with the Omicron variant of COVID-19 still nipping at our heels, it is more important than ever to support our internal defense system known as our immune system. The immune system is an intricate network of cells and proteins that work to defend our bodies from invaders like viruses, bacteria and parasites. This complex system, when it works well, seeks out and destroys these unwanted invaders. Our immune system then keeps record of these intruders and makes special proteins called antibodies to protect you from future attacks from this same pathogen.

Here are four simple ways to support your immune system so it can support you.

1. Eat whole foods diet which includes daily consumption of fruits, vegetables, nuts, seeds, and whole grains.

I know you have heard this a million times before but there is a good reason for it. These foods are rich in organic compounds called phenols. These phenolic compounds, present in the highest concentrations in the seeds, leaves and skins of plant-based foods are easily absorbed, by the intestinal walls. Phenols act as a potent ant-oxidant. The anti-oxidant’s job is to squelch free radicals which are partial, destructive molecules — otherwise known as the “bad guys”. Free radicals create stress in the body which weakens the immune system. In this time where we are focusing on immune system support, it is more important than ever to give your body as many of the “good guys’ as you can. This means eating a plant-centric diet. One that contains 55% fruits and vegetables (the more colorful the better), 25% well-sourced proteins and 25% nuts, seeds and high-quality fats.

The foods that work against your immune system and create more free radicals are the usual suspects — soda, processed foods, food high in refined sugars, refined carbohydrates and alcohol. Think cookies, breads, chips and sugary sports drinks. Keep these to a bare minimum (none is best).

2. Get Adequate Sleep

Sleep, especially deep, restorative sleep is protective of the immune system. During sleep the body releases protective proteins called cytokines. These cytokines seek out and destroy infections as well as control inflammation in the body. Without these cytokines our body is left vulnerable to infections. A 2017 study of otherwise healthy college students showed a significant reduction in antibody protection from the flu vaccine in those who suffered from chronic sleep loss. This means that insufficient sleep reduces your body’s ability to launch a healthy response to an unwanted invader. Don’t skimp on shut-eye!

So how much do we need?
Newborns (0-3 months): 14-17 hours
Infants (4-11 months): 12-15 hours
Toddlers (1-2 years): 11-14 hours
Preschoolers (3-5): 10-13 hours
School Age Children (6-13): 9-11 hours
Teenagers (14-17): 8-10 hours
Adults (18-64): 7-9 hours
Older Adults (65+): 7-8 hours

3. Get 30 Minutes of Exercise Every Day

Exercise has been shown to be a potent immune system modulator. Exercise, especially consistent, habitual exercise has been shown to decrease inflammatory response, increase metabolic activity, decrease stress hormones and increase healthy cytokine levels. Most of us have heard that when you exercise you release hormones called endorphins. Why is that important? Most immune cells require endorphins for proper functioning. These protective chemicals activate the white blood cells that make up our immune system. Inadequate endorphins have been shown to make us more vulnerable to disease. 30 minutes of daily exercise does not need to look like high intensity training. Exercise can be taking a walk, having a home dance party, gardening or taking a bike ride. What is important is that every day you get out and move your body.

4. Get Your Daily Dose of D

Vitamin D is a fat-soluble vitamin that supports both the innate and adaptive immune response. Known as the sunshine vitamin, D is present in very few foods. Rather it is derived from exposure to the sun. When UVB rays hit the skin, you are able to synthesize this essential nutrient from cholesterol present in our skin. While it is true that too much sun exposure can cause skin cancers and other sun damage such as wrinkles and brown spots, a small amount is vital for our well-being. The issue that we have is that we have come to fear the sun and, as a result, cover up with UVB protection. As sunscreen blocks the body’s ability to create D it is important to spend some time outside without it on. For most people 20 minutes outside every day without it is all that is needed. Once you hit the 20 minute mark put your sunscreen on!

A healthy foundation for a well-functioning immune system is simple — food, sleep, exercise and sunshine.

Tapp Francke Ingolia holds a Master’s Degree in Nutrition and Integrative Health. She founded STANDwellness in Water Mill 9 years ago as a way to help people optimize their health.