On the whole the immune system does a pretty remarkable job of defending against disease-causing microorganisms don't you think? It amazes me on a daily basis.
The immune system is a complex network of cells & proteins that defends the body against infection. It keeps a record of every germ it has ever defeated so it can recognise and destroy the microbe quickly if it enters the body again. Abnormalities of the immune system can lead to allergic diseases, immunodeficiencies and autoimmune disorders.
Some infections, like flu and the common cold have to be fought many times over, due to there being so many different viruses or strains of the same type of virus. Catching a cold or flu from one virus does not give you immunity against the others.
The very first line of defense is to choose a healthy or healthier lifestyle. Without a shadow of a doubt following general good health guidelines is the single best step you can take toward naturally keeping your immune system fully charged, strong & healthy.
Every part of your body including your immune system functions better when protected from pesky invaders & environmental assaults & is consequently reinforced by healthy living strategies such as:
Staying Well Hydrated
Eating More Plant Foods (lots of colour)
More Movement & Exercise
Eating Healthy Fats
Eating More Fermented Foods
Limiting & Reducing Added Sugars
Dropping a Few Pounds
Managing Those Stress Levels
Supplementing Wisely
Good Quality Sleep
What is known is that the body is continually generating immune cells, just like it does with pretty much every other cell in the body. It’s an evolving process, it doesn't stand still, your body is continually renewing itself on a daily / hourly basis. So looking after your immune system & maintaining optimisation has to be tackled & dealt with everyday. Small changes can bring about big results over time.
WHAT HAPPENS AS WE GET OLDER
As we age our immune response capability becomes reduced, which in turn could lead to more infections & more cancers. Compared with younger people the elderely are more likely to contract infectious diseases & even more importantly, more likely to die from them.
No one is 100% sure why this happens but some scientists see this increased risk correlates with a decrease in T cells (white blood cells / lymphocytes), possibly from the thymus decreasing in size with age & therefore producing fewer T cells to fight infection. Another possibility is whether the bone marrow becomes less efficient at producing stem cells that give rise to the cells of the immune system.
On a positive note there does seem to be a connection between nutrition & immunity in the elderley. Older people tend to eat less & often have less variety in their diet which can lead to “micronutrient malnutrition’. A simple solution is some essential vitamins & trace minerals obtained via supplementation.
DOES BEING COLD GIVE YOU A WEAK IMMUNE SYSTEM?
We have heard it so many times before from your mum, “it’s cold outside, make sure you take a coat or you’ll catch a cold”. Probably not, exposure to moderate cold temperatures does not increase your susceptibility to infection.
The probable reason is that people spend more time indoors when it’s cold, in closer contact with others who can pass on germs. Also the flu virus stays airborne longer when the air is cold & less humid.
1. DRINK UP - STAY HYDRATED
Hydration doesn't necessarily protect you from germs and viruses but preventing dehydration is fundamental for overall health. Up to 60% of the human adult body is water & blood plasma is 90% water, so being slightly dehydrated places the body under additional strain it doesn't really need.
Dehydration is linked to so many processes (if not every process) which happen throughout the body. Being dehydrated can increase your susceptibility to illness.
Drink enough so that your urine is a pale yellow colour. If it is dark that’s a very strong indicator that you are in a dehydrated state.
Depending on the environment and what you’re doing will play a role in how much water you should drink. The more active you are and the warmer it is you will need more fluid.
Try a pint (550ml) of water before midday, a pint of water before 6pm and then a pint of water before bedtime. It is one resource your body can’t do without.
2. EAT YOUR GREENS (+ LOTS OF OTHER COLOURS AS WELL)
80% of your immune system is located in the gut, so when the gut is healthy you tend to be able to fight off infections faster & better. When the gut is not in such a good state our immune system is weaker & more susceptible to fighting off infection.
A Mediterranean style of eating, which means a diet rich in fruits, vegetables, whole grains & healthy fats which are found in foods such as fatty fish, nuts and olive oil. Basically a colourful diet, if your diet does not consist of color then it’s time to make a few changes.
Foods, especially processed and fried foods are more inflammatory thus the need to reduce & eliminate them as much as possible.
3. EXERCISE & MOVEMENT
Regular exercise is one of the great pillars of healthy living. It improves cardiovascular health (the circulatory system), lowers blood pressure, helps control body weight & protects against a variety of diseases. Just like a healthy diet, exercise can contribute to general good health & therefore to a healthy immune system. Improving & promoting circulation will allow the cells & substances of the immune system to move through the body freely & do their job more efficiently.
Exercise causes your body’s antibodies & white blood cells to circulate more rapidly, which means they may be able to detect and zero in on bugs more quickly. Research suggests that exercise’s effects may be directly relevant to virus fighting. A recent study in the British Journal of Sports medicine of 1,002 people surveyed, those who exercised at least five days a week had almost half the risk of coming down with a cold as those who were more sedentary. And if they did get one they reported less severe symptoms. Simply raising your body temperature may help kill germs in their tracks.
Can you do too much? Yes, like most things exercise should also be done in moderation. Doing too much or at too high intensity on a regular basis can also put so much stress on the body & consequently suppress your immune system.
So brisk walking, cycling, swimming, light jogging or doing something you enjoy that elevates your heart rate. Really what we mean is just move, get outside (or indoors) & get your lungs working, heart rate elevated & get a sweat on.
Do it daily, build it into your lifestyle and you will feel the benefits a damn sight a lot quicker than if you do it only once or twice a week.
Also remember it doesn't have to be exhausting and it doesn't have to be for an hour. As long as you can hold a conversation with a slight gasp for air then you know you’re hitting the right pace for at least a minimum of 20/30mins or 12,000+ steps per day.
It’s not just your immune system that benefits from regular exercise, there are a whole host of other benefits that go along with it.
4. REALLY? - EAT MORE HEALTHY FATS
Oh yes, the likes of Olive oil, wild salmon (fatty fish) & other healthy fats may boost your body’s own immune system to pathogens by decreasing inflammation. Low level inflammation is fine and your body needs it, however chronic inflammation can really suppress your immune system.
So make sure you have a good dose of nuts, seeds, olive oil, wild salmon. You don’t need to over consume these foods, but just include them into your diet on a regular basis. It’s all about reducing inflammation.
There are some fats / oils we do need to stay away from as we are consuming quantities above & beyond what we need. Refined Polyunsaturated Fatty Acids (PUFA’s), rich seed oils a.k.a Vegetable Oil such as Canola (Rapeseed), Corn, Soy, Sunflower, refined Palm Oil and anything that says Hydrogenated or Trans Fat we need to stay well away from. They are toxic because the fats they contain are oxidised.
They also contain Omega-6 which is known to be pro-inflammatory. The fact that we get too much Omega-6 is a result of two major consequences of industrial food making.
These fats / oils are commonly used in processed foods & restaurants and also animals that are fed soy and corn. This isn’t burned but stored in the adipose tissue, thus it ends up on our plates.
“You are what you have eaten’s eaten” - love this quote!!!
5. MORE FERMENTED FOODS
Fermented foods are rich in beneficial bacteria which populate your digestive tract. Fermented foods are hugely popular across Europe & have never really been a big hit here in the UK but there is definitely a growing interest & demand for these types of products which is good news. The variety & diversity of fermented products is so much greater which goes hand in hand with the rise of information being published about the importance of gut health
It’s smart to include fermented foods such as live yogurt, sauerkraut, kimchi, miso & kefir in your daily diet. These help build up the good beneficial bacteria in your gut which in turn supports a healthy gut & immune system.
There is a ton of research out there that suggests that a flourishing network of gut bacteria can help your immune cells differentiate between normal healthy cells & harmful invader organisms.
If you do not regularly eat fermented foods or can’t stomach it (haha)then a good probiotic supplement is another good option.
Gut health and immunity are very deeply connected. A strong gut will in turn help you maintain a strong immune system.
6. LIMIT & REDUCE ADDED SUGARS
Much research suggests that added sugars may contribute to obesity and being overweight. Obesity may increase your risk of getting sick.
According to an observational study in around 1000 people, people with obesity who were administered the flu vaccine were twice as likely to still get flu than individuals without obesity who received the vaccine.
Limiting your sugar intake can decrease inflammation and aid weight loss thus reducing the risk of chronic health conditions like type 2 diabetes,
Given that obesity, type 2 diabetes can all weaken the immune system, limiting added sugars is an important part of an immune boosting diet.
7. DROPPING A FEW POUNDS
If you are significantly overweight & more so if you are carrying too much fat around the gut area, this can lead to chronic inflammation which in turn can make the immune system less effective. People who are obese are on average more likely to get infections. Carrying too much weight around your waist can lead to type 2 diabetes which again can make you prone to infections. Dropping excess weight & reducing your waistline can reverse this & allow the immune system to do its job of protecting the body from potentially dangerous invaders.
Get a tape measure or piece of string & measure the circumference around your stomach inline with your belly button. The belly button doesn’t move so you will always get as accurate as you can result.
I really do like the 16:8 protocol (intermittent fasting) & also the very simple BLD approach, breakfast, lunch & dinner. No eating in between those times, eat sitting down at a table, no eating on the sofa, eat off a plate & always leave a portion on the side of your plate (shows control, you don’t need to eat everything).
8. I’M NOT STRESSED!!
Stress is very difficult to define, what may appear to be a stressful situation for one person is not for another. When people are exposed to situations they regard as stressful, it is difficult for scientists to measure how much stress they feel & its effect on the body.
There is a strong link between your immune health & your own mental health. When you are under chronic stress or anxiety your body produces stress hormones that in turn suppress your immune system. People who experience consistent & regular stress are more susceptible to developing the common cold.
Although you can’t avoid stress & actually some stress is necessary, you can adopt strategies to help manage it better. A study in 2012 looked at 50 adults and found that those who did either a daily exercise routine or performed mindfulness meditation were less likely to get sick than subjects in a control group.
Relieving stress and anxiety can be the key to your long standing immune health. Long term stress does untold damage, it promotes inflammation as well as imbalances in immune cell function.
There are a whole host of activities to manage your stress: meditation, exercise, yoga, breathing techniques, mindfulness as well as removing the stresses that are causing your own stress levels to be elevated (everyone is affected in different ways).
Recognising when you are stressed & what situations put you in a stressed mindset is the best place to start, you can then at least do something about it. Stop, count to 10 slowly, take a couple of big deep breaths and move on.
9. PILL POPPING - BUT ONLY IF YOU NEED TO
If you have a well balanced, colourful, nutritious and consistent diet (when I say “diet” I mean the food you consume both solid & liquid not about “going on one”) you should not really need to add supplements.
However not all food and people for that matter are created equally and so sometimes adding supplements into your diet is needed.
So Vitamin C, Vitamin D, zinc and garlic may strengthen your body’s own immune response.
There is no magic vitamin or herb you could take which will automatically prevent a cold, flu or other viruses. A study published in the BMJ found a moderate daily dose of Vitamin D may offer protection. The chances are your Vitamin D levels are going to be lower during the winter months when there is less daylight thus making you more susceptible.
Cooking with herbs such as ginger, garlic, rosemary, oregano & turmeric, all of which have shown to have anti-inflammatory properties. Food is medicine.
Make sure that you are buying good quality supplements as well otherwise you might just be pouring your hard earned cash down the toilet. The cheaper ones tend to be padded out with fillers & not as effective. Also the really expensive ones might be as beneficial as the mid priced ones. So do your research & go with a trusted brand & recommendation.
10. LAST BUT NOT LEAST - GET SOME GOOD ZZZZZZZ’ss
It’s a fact that inadequate or poor sleep is linked to higher susceptibility to sickness. One study of 164 adults found those who slept fewer than 6 hours were more likely to catch a cold than those who slept 6 hours or more.
Getting plenty of shut eye is another natural immune system booster. Like a computer your body needs a rest so it doesn't get overheated, sleep simply reboots the system.
On the other hand when you are sleep deprived your body churns out stress hormones like cortisol to keep you awake and alert, which in turn can suppress your immune system. People who got a full eight hours of sleep had higher levels of T cells than those who slept less.
Aim for 7 hours+, reduce screen time before bed, attempt to get to bed at the same time each night. Using blackout blinds or eye masks are also great ways of getting uninterrupted sleep. Night night sleep well.
ASSESSING YOUR IMMUNE SYSTEM IN 4 EASY STEPS
On a scale of 1 - 10 How is your energy today? A score of 2-3 you are sick. A score of 4-6 on consistent basis is more of a red flag
On a scale of 1 - 10 How clear & upbeat is my thinking? If it dips below 7 for more than 7 days in a row
On a scale of 1 - 10 How comfortable is my digestion? Do you suffer from gas / bloating which are signs of an inflamed digestive tract, a score of 5 or below consistently is a red flag
On a scale of 1 - 10 How comfortable are my joints? Less than 6 for too many days again is a red flag
Total up your points scored over the course of a 7-day period. If you score on average less than 20 it could mean your immune system is compromised, therefore you should seek medical advice & also go through the above 10 steps and see where you can make some improvements.