By Gabriela Pichardo, MD
The immune system is your body’s natural defense network--your internal protection against the outside world. Comprising white blood cells, bone marrow, lymph nodes, tonsils, adenoids, and the thymus, appendix and spleen, it recognizes and targets harmful agents, such as bacteria, viruses, fungi, toxins and even cancer cells. When it is weakened, you can become more susceptible to infection and disease. Unhealthy habits, from getting insufficient sleep to foregoing physical activity and not taking enough time to relax, can all wreak havoc on even the strongest immune system.
Fortunately, just as there are many different ways in which your immunity can become compromised, there are also countless integrative options for giving it a boost. We don't just need to worry about our immune system during cold or flu season or winter time. This should be year-round, because at any point you can become in contact with any pathogens specially if you are a healthcare worker, schoolteacher or travel quite a lot for business or pleasure. In addition to these strategies, you should never forget to wash your hands often. Best to use soap and water and if not able to, then using hand sanitizers with some alcohol content like more than 60% alcohol. The following are few things you can do (if not already doing so) to help ramp up or maintain your immune system in check:
1- Making lifestyle changes: getting regular exercise and physical activity can strengthen your immune system by encouraging good circulation and according to new research, promoting a healthy thymus. A study done my UK researchers, found that thymuses of older cyclists who exercised regularly throughout their lives developed as many immune cells as those of young people. Thus, their immunity was as strong as that of men and women half their age. (Aging Cell, March 8, 2018). Aim for 30-45 minutes of moderate intensity activity such as brisk walking, most days of the week. However, avoid strenuous exercise at the onset of illness, let your body recover and resume once you are feeling better.
2- Make time to rest: Inadequate rest can have negative effects on your immune system as well as your energy levels and mental alertness. Make sure you’re getting between seven and nine hours of sleep a night and that you also carve out downtime during the day.
3- Manage your stress: Increased levels of stress hormones such as cortisol can weaken the immune system and dampen the body’s ability to heal itself. Try writing out your thoughts in a journal and practicing relaxation techniques such as meditation and visualization or guided-imagery.
4- Look on the bright side: Expressing positive emotions, such as optimism, is associated with lowered production of cortisol, better immune function and reduced risk of chronic disease. The simple act of laughing may also lower stress levels and boost immunity.
5- Improving your eating habits: Enjoy plenty of fresh, organic fruits and vegetables and aiming for all the colors of the rainbow. Try to follow an anti-inflammatory diet and lifestyle. Regular consumption of inflammation-moderating foods and herbs can help support a healthy immune system. Add spices to your meals, like cayenne pepper and turmeric. The both have anti-inflammatory effects. Minimize the use of sugar and alcohol, since both can impair the function of white blood cells and can negatively impact the immune system.
6- Increase your probiotics intake and fiber as well: There’s evidence that without robust and diverse beneficial gut flora, the immune system can’t work properly. You can encourage friendly bacteria by consuming probiotic-rich food such as yogurt with active cultures, kefir, natural pickles, sauerkraut, miso and kimchi. The recommendations for fiber, is 29-38 grams per day of dietary fiber. A major function of the gut microbiota is to metabolize carbohydrates, specifically a type called microbiota-accessible carbohydrates, or MACs, found in fruits, vegetables, whole grains, and legumes. When your microbiota consumes MACs, compounds are released into your gut that assist your body in regulating the immune system and keeping pathogenic bacteria at bay.
7- Use of supplements: Certain adaptogenic herbs can help mitigate the harmful effects of stress on the immune system. One of them is rhodiola and eleuthero. Eleuthero appears to be particularly effective in combating the common cold when taken in combination with the herb Andrographis and within 72 hrs of the first development of symptoms. Echinacea is another one that has the reputation for helping stimulate immune activity and boosting resistance against bacteria and viruses. Although evidence is mixed, several studies have found that people who begin taking echinacea as soon as they start to feel cold symptoms experience fewer or milder symptoms and recuperate faster than those who don’t. In terms for using these, best to consult and follow with your doctor, perhaps if he or she is familiar with the use of this herbs since they cannot be taken for long periods of time and also for monitoring any potential side effects and/or interactions with other drugs you are taking.
*Hope you find these recommendations helpful and hope you stay safe and have a good immunity to help you through these challenging times, since we are facing this current pandemic, with COVID-19.