Does the new coronavirus or seasonal flu have you worried about your body’s ability to fight infection? Don’t wait until you already feel sick to attempt to “boost” your immune system! While nutrients like vitamin C, zinc, vitamin D, Omega-3, etc. have been shown in studies to support the immune system, there is no “supplement cocktail” that’s proven to increase immune health or cure an illness on its own. Besides, preventing illness before it starts is so much more efficient and has a greater impact on your health!
There’s no need to spend a fortune on unnecessary mega-doses of supplements claiming to “improve immune health”. In fact, this can cause more harm than good. Instead, check out my top 7 tips for daily immune support without having to run to the supplement aisle:
#1 Wash your hands! (AND YOUR PHONE) - This is the most important thing we can do to reduce germs! Wash AT LEAST 20 seconds with soap - the “rinse and shake” does NOT work. And since our phones are practically glued to our hands these days, they need to be sanitized too! Avoid touching your face or phone before eating - especially after you just contaminated your hands while snapping a picture of your lunch!
#2 Relax - Chronic stress can absolutely decrease the immune system! Find ways to clear your mind like meditation, reading, yoga, or taking a walk. Even 5 minutes can make a big difference in your day. Limit your schedule - it’s OK to say no, especially when you’re already feeling overwhelmed and it’s OK to ask for help. To start, figure out what triggers your anxiety, and create ways to limit your exposure to these situations if possible. For me, watching the local news is a trigger for anxiety (i.e. coronavirus/apocalypse on repeat). I update myself using credible sources like the CDC.gov & WHO.int websites or social media accounts.
#3 Healthy diet - More variety/colors in your diet = more immune supporting nutrients and antioxidants! Focus on fruits, veggies, nuts, seeds, lentils, beans, & fatty fish to get all the nutrients you need in your diet. Unless you have a special diet or an issue with absorption, most people can meet their daily needs by eating real foods (versus supplements). At each meal, aim to make ½ your plate veggies, ¼ protein, ¼ whole grains and include a few servings of fruit each day with meals or snacks (recommendations may be different for special diets).
There are lots of nutrients that help support your immune system. Vitamin C, zinc, vitamin D, and omega-3s are notable nutrients that have been shown in studies to support immune health by reducing inflammation and preventing oxidative stress.
Healthy sources of these include:
Vitamin C: red bell pepper, oranges, strawberries, broccoli, and Brussels sprouts
Zinc: nuts, seeds, beans, oatmeal, and yogurt
Omega-3: fatty fish like salmon, trout & sardines; walnuts, chia seeds, ground flaxseed (algae supplement is an option if you don’t eat fish or follow a vegan diet)
Vitamin D: 15-20 minutes of sun each day; or consume fortified nut milk (or cow’s milk), fortified cereal, mushrooms, egg yolks, sockeye salmon, & sardines in oil
If your doctor tells you your vitamin D levels are too low, this is the time you might need a supplement to replenish your stores. I don’t recommend taking ANY over the counter supplements without consulting with a dietitian or your doctor first. Supplements are not regulated by the Food and Drug Administration (FDA) and can be harmful if not taken with caution.
#4 Sleep - your body is hard at work healing & repairing while you sleep! To get the recommended 8 hrs of shut-eye each night, avoid any blue light from your phone, computer, iPad, etc. 1 hour before sleep; no caffeine after 12pm if you’re sensitive like me; & limit alcohol, especially right before bed. A “night cap” might help you fall asleep easier but consuming alcohol before bedtime prevents your body from entering the rapid eye movement (REM) sleep cycle, the deep sleep your body needs to rest and repair.
#5 Gut health - Did you know that a huge percentage of your gut (intestines) is responsible for your immune system!? Fermented foods like yogurt, sauerkraut, kefir, tempeh, kombucha have healthy live bacteria, and high fiber foods like whole grains, beans, lentils, fruits & veggies feed that healthy bacteria in your gut. Together they support the growth of beneficial bacteria, which limits the harmful bacteria in the gut to prevent illness.
#6 Exercise - Exercise provides SO many benefits, including immune support! Aim for at least 150 mins/week (30 minutes per day) of aerobic + strength training exercise. You can also break your exercise into 3, 10-minute sessions throughout the day. A little exercise is better than no exercise! If you haven’t been active in a while, try parking your car further away, taking the stairs, or scheduling in time to stretch or walk on your work breaks. Start slow and work up to your goal gradually. You’ll hit the 30 minute goal in no time!
#7 Quit smoking - Smoking lowers your immune system, decreases circulation, increases inflammation & makes you more vulnerable to illness, especially respiratory infections. With the COVID-19, seasonal flu, and other viruses floating around, there’s no better time to quit than now! Your body will begin to see positive changes within just 20 minutes of quitting! And...if you’ve been smoking awhile, chances are your sense of taste and smell have become dull. Studies show that these senses will begin to improve within just 48 hours after quitting! You can reduce your risk of cancer AND taste your food better…win, win!
Bottom line: The same foods I recommend eating daily, are the same foods that will keep your immune system in check, along with a healthy lifestyle. If you’re a healthy adult, you generally don’t need to take supplements to have a healthy immune system. Skipping a day of exercise or forgetting to add vegetables at dinner once or twice a week, isn’t going to increase your chances of getting a virus. Just like eating a ton of fruits, veggies, and supplements isn’t going to make your illness magically disappear. It’s the small, consistent habits that you follow each day that affect your body’s ability to prevent and fight infection!