My grandmother warned me that wet hair in winter is like catching a cold. Everyone and their parents have an opinion on what is good and bad for our immune systems. But everyone would agree that maintaining immunity is important for survival and well-being. “Immune health refers to how well your body defends itself against bacteria, viruses, and other harmful invaders,” says Pam Hartnett, MPH, RDN, registered dietitian and cancer recovery coach. says Mr.
Although there is no single strategy suitable for maintaining perfect health, there are many ways to naturally strengthen your immune system and prevent disease. “When your immune system is in good shape, it’s like a well-trained, balanced army protecting you,” says Pam Hartnett.
Certain habits can threaten and throw your normally functioning immune system into disarray. However, many lifestyle factors may support it.
While holding your post-shower hair into cold temperatures doesn’t necessarily cause boogers, there are five things people may believe are actually bad for your health. It turns out they support your immune system more than you think.
1. Eat lots of fruits
Fruits often go unnoticed for their sugar content.meanwhile natural sweets Although it is a naturally occurring source of sugar, many people overlook its fiber, antioxidants, and essential vitamins and minerals such as vitamins C, A, E, and zinc.
For example, consider fruit fiber, which supports immune health. “Fiber supports a healthy gut microbiome, and 80% of your immune system resides in your gut,” says Courtney Coe, MS, RDN, LDN, CSCS, CLT, of Well Theory. Masu. When you eat other fibrous fruits, such as raspberries or apples, the fiber is broken down or fermented by intestinal bacteria in your colon, producing short-chain fatty acids (SCFAs). SCFAs may reduce inflammation and promote intestinal bacterial growth and diversity. And that’s good news for your gut. Changes in the gut microbiota and reduced diversity of the bacterial environment are associated with increased risk of disease.
Furthermore, both inflammation and oxidative stress influence the immune response. Oxidative stress occurs when there is an imbalance between antioxidants and free radicals in the body, which can lead to inflammation. Free radicals are molecules that can cause cell damage. Whether it’s mango, papaya, or avocado, fruit is a natural source of antioxidants. “Antioxidants such as flavonoids, polyphenols, and carotenoids can help reduce oxidative stress and inflammation, which can negatively impact immunity,” says Dr. Koh.
Studies have shown that fruits (and vegetables) have protective effects against chronic diseases that can wreak havoc on your immune system and health, thanks to their rich nutrient content.
If you have diabetes, talk to your dietitian or health care provider about how to safely incorporate fruit into your meal plan to help balance your blood sugar levels and suppress your immune system.
2. Reduce your supplement intake
At the first sign of a sore throat, you might be scrambling for a packet of colloidal silver or vitamin C powder. Supplements may seem like the magic bullet for immune support, but in reality, some supplements don’t help your immune system. “Some people rely too much on instant ‘immunity boosts’, put too much faith in supplements, and neglect maintaining an overall healthy and sustainable lifestyle,” says Raj, chief medical advisor at Sleep Advisor. – said Dasgupta, MD, FACP, FCCP, FAASM. . And for overall immune health? Replenishing stocks of so-called immune enhancers may not be necessary. “The reality is that taking large doses of supplements like vitamin C, echinacea, and zinc is a waste of money, and there is no conclusive evidence that they prevent colds and flu. For most adults, they are healthy and A balanced eating pattern does not require additional supplements,” says Sarah Holmacare, MS, RD, BC-ADM CDCES, registered dietitian at Nourish. Practicing a balanced eating pattern with immune-supporting foods is the ticket to long-term immune health, but supplements can complement a healthy diet if needed. .
3. Exposure to sunlight and low temperatures
It’s well known that excess UV rays from the sun are linked to various types of cancer, but staying in the shade may boost your immunity. “Spending time outdoors, even when it’s cold, helps boost vitamin D production,” says Koh. Vitamin D deficiency is a public health concern around the world, and increased reliance on devices keeps us indoors. Vitamin D helps strengthen your immune system to fight viruses and bacteria.
“Combining fresh air and physical activity will also reduce stress. Plus, you’ll be exposed to natural beneficial microorganisms that support gut and immune health,” says Koh. Research shows that to safely get sunlight, you should limit it to 5 to 30 minutes each day during sunny seasons.
Cold temperatures can make you sick, but soaking or jumping in cold water can boost your immunity. “While cold weather does not directly ‘boost’ the immune system, exposure to cold temperatures, such as cold showers, cold water plunges, or outdoor activities in cold weather, increases the production of certain immune cells such as T cells. , immune function may be strengthened. cells and reduce inflammation,” says Alena Hutchinson, MS, LDN, RDN, registered dietitian at Pendulum, a microbiome biotechnology company.
4. Intake of animal protein
Plant-based diets are very popular. Still, confusion and skepticism exists about the health of animal proteins such as eggs, meat, and fish. “Many people believe that red meat and eggs are harmful to health. As with anything, too much of a good thing may be bad, but when it comes to the immune system, animals “Not only is it okay, it’s extremely valuable,” says Koh. Animal protein contains essential amino acids that the body uses to make certain proteins needed by the immune system. “Additionally, deficiencies in important nutrients such as zinc and vitamin A can increase your risk of infection. Fortunately, animal protein is rich in zinc, vitamin B, iron, vitamin D, and omega-3 fatty acids. It provides many important nutrients for immune health, including:
It’s okay to include both plant and animal protein in your diet. It doesn’t have to be one or the other. In fact, your overall protein intake should be sufficient for your body to create antibodies against infections. “In general, protein-rich foods help balance blood sugar levels and support your hormones, gut, stress response, and ultimately your immune system,” says Dr. Koh.
5. Go to a social gathering
Gathering with loved ones carries the risk of contracting the virus. But being alone comes at a cost. Loneliness can cause additional stress and lead to unhealthy behaviors such as smoking and lack of adequate nutrition. Furthermore, loneliness is associated with immunosuppression and decreased immune response.
One study found that more social involvement and living with someone was associated with lower white blood cell counts. The body produces more white blood cells to fight off its foreign invaders when it is sick. Additionally, social isolation can promote inflammation.
conclusion
Immune health is about more than just avoiding disease. It’s important to adopt habits that support this long-term. Some habits may appear to compromise immune care. However, fruit intake, careful supplement use, sun exposure, protein intake, and a social life may protect immunity. “Sleep, stress, nutrition, and even your gut microbiome all play a huge role in your immune health. Supporting all of these helps support your body’s ability to fight infections and other external exposures. , the path to a strong immune system,” says Koh.
