We all search for ways to boost our immune system. While there is no magic bullet for increasing immunity, there are ways to keep your immune system strong so that you are better prepared to fight off infections and heal quickly. In this blog, we review how good nutrition, adequate sleep, and managing stress all contribute to supporting your immune system and keeping you well.
Immunity Boosting Tip 1: Eat More Vegetables
You have heard it a thousand times, but vegetables are the foundation of a healthy, balanced diet. While all vegetables have health benefits, there are some that pack a more powerful immune-boosting punch than others. Broccoli, cauliflower, cabbage, Brussels sprouts, kale, and other cruciferous vegetables are rich in fiber, phytochemicals, vitamins, and minerals. Research has shown that these vegetables are a source of a chemical signal that is important to keep your immune system fully functioning. Other vegetables such as sweet potatoes, spinach, carrots, and tomatoes are rich in beta-carotene (vitamin A), which helps regulate the immune system and protect against infections by keeping skin and other tissues healthy.
Aim for 2½ to 3 cups of vegetables a day. Those who are very physically active may benefit from more. Seem like a lot? Here are some easy ways to increase your daily vegetable intake:
Sautéed mushrooms, onions, peppers, kale, and spinach are great additions to eggs. Sprinkle in some cheese and your favorite seasonings for a delicious omelet.
- Slice all your raw vegetables ahead of time so that they are ready to go when you want to eat them.
- Skip the pita, crackers, or chips and instead serve raw veggies (broccoli, cauliflower, carrots, red peppers) with hummus as a midafternoon or before dinner snack.
- Add extra veggies to mixed dishes such as chili, soups, and stews.
- Mix cauliflower rice into ground beef or turkey tacos or combine riced cauliflower with brown rice (both available frozen) for a quick, high-fiber side dish.
Immunity Boosting Tip 2: Don’t Forget Your Fruits!
Fruits such as citrus (oranges, tangerines, grapefruit), strawberries, melon, and kiwi are rich in vitamin C, an antioxidant that is known for its potential immune-boosting properties. Blueberries contain flavonoids called anthocyanins, which are powerful antioxidants responsible for this berry’s blue color. Flavonoids are thought to play a crucial role in keeping your immune system strong. Another potent flavonoid is quercetin, found in apples, onions, grapes, berries, and other fruits and vegetables. Perhaps the old saying, “An apple a day keeps the doctor away,” is still relevant.
Immunity Boosting Tip 3: Include Proteins In Your Diet
Protein is the building block of life and is especially important for healing and recovery. Excellent sources of protein include lean meat, poultry, fish, eggs, milk, beans, soy, nuts, and seeds. These foods are also good sources of zinc, a mineral that promotes healthy immune function and aids in wound healing. When eating eggs, be sure to eat the yolk, which is rich in many nutrients, including choline and an immune-boosting compound called PEA (palmitoylethanolamide).
Immunity Boosting Tip 4: Don’t Skip Your Fats
Fats are in! At one time, the fad was to stick to a low-fat diet, but we all know now that healthy fats are essential to support our immune health. Include monounsaturated and polyunsaturated fats into your daily diet. These are found in foods such as avocado, olive oil, fatty fish, nuts, and seeds. These foods not only provide good fats, but they are also rich in phytonutrients and fat-soluble vitamins. For example, a small handful of nuts such as almonds is an excellent source of vitamin E. Wild-caught salmon is one of the only foods that are naturally rich in vitamin D. Fatty fish are also rich in essential fats called omega-3s, which are known for their multiple health benefits. Avocados are loaded with heart-healthy monounsaturated fats. Avocados are also rich in vitamin K and phytosterols.
Immunity Boosting Tip 5: Get Some Sleep
The simple act of getting enough sleep has numerous health benefits. This may be partly because sleep helps our immune system function at its best. Research has revealed that sleep improves the way T cells, which are involved in the immune response, work to fight infection. For people who don’t sleep enough, higher levels of stress hormones may keep T cells from functioning correctly. Lack of sleep puts your body into ‘fight or flight’ mode, releasing adrenaline and increased stress hormones.
In general, adults need at least seven hours of sleep for optimal health and well-being. Data from the Centers for Disease Control and Prevention shows that more than one-third of adults in the U.S. get less than the recommended amount of sleep.
Tips for getting a good night’s sleep include turning off your screens (TV, laptop, smartphones, etc.) well before bedtime, avoiding caffeine in the afternoon and evening, limiting food and alcohol within a few hours of going to bed, and sleeping in a cool, dark room.
Immunity Boosting Tip 6: Manage Your Stress
You may not often think about how stress affects your ability to fight off infection, but your state of mind can have a significant impact on your health. When you are experiencing more stress, your immunity is compromised, which puts you at a higher risk of getting sick. Managing stress may help you fight germs and infection. Stress management techniques include meditation, yoga, focusing on breathing, moderate exercise such as getting outside for a walk or run, among others. In addition, research on social stress highlights the value of friendship. A few close friends can help us feel connected and stay strong through stressful times.
Although there is not a magical potion for immunity, there are several natural steps you can take to boost your immune system. Don’t underestimate the impact that your lifestyle can have on your ability to help keep your immune system strong. Good nutrition, quality sleep, and managing stress can all have a significant impact on your health.
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