Which habits improve immunity
There is no single way to improve immunity quickly, instead, a combination of simple habits including washing your hands, eating well, sleeping properly, moving consistently and topping up your levels of vitamin D can all help to put your immune system in good stead for fighting off future infections, and improving your overall immunity.
6 simple habits that support your immune system
The immune system is a complex and very clever system. It has 2 main branches: the innate immune system and the adaptive immune system which work differently, yet perfectly cohesively, in order to help support us in the battle against external threats such as pathogens.
As a result of the complex nature of our complete immune system, there is no quick fix for 'boosting' immunity. Instead, a number of simple approaches, when combined, may help to confer better immunity.
So, let's take a look at each of these habits and how they can help improve our immunity:
1. Keep on top of the practical tips
If this past year has taught us anything, it's that the importance of simple hygiene practices such as hand washing shouldn't be undermined. Our innate immune system, for one, can only do so much; protective barriers in the form of our skin and stomach acid are in place to help keep the bugs out, but if a steady stream of these bugs occur, then they may not be able to withstand much more.
By washing your hands thoroughly and regularly with anti-bacterial soaps, plus adhering to wearing face masks in high-risk situations, you could help prevent bugs from breaching those initial lines of defence and help achieve some instant protection.
2. Eat well
Whilst it isn't going to be a quick fix, sticking to eating a healthy, wholefood diet could help to support the functions of your immune system. Vitamin C, for one, is particularly protective of our immune cells as it is a powerful anti-oxidant. (1) This nutrient is particularly prevalent in brightly coloured fruit and vegetables such as citrus fruits, berries, or leafy greens. Vitamin C levels may diminish in fruit or veg which are past their best before date so the fresher, the better, to acquire a healthier dose.
Zinc is another nutrient which we need in a steady supply in order to help support the continual development and optimal functioning of our immune cells. (2) Zinc is often found in good amounts in protein-containing foods, including meat, fish, seafood, nuts, seeds and beans, which we should aim to include as part of every meal or snack.
For those who worry if they get enough, you can help top up your levels of key nutrients such as Vitamin D, vitamin C and zinc, with an immune-assisting multi-nutrient such as A.Vogel Immune Support.
Finally, eating a diverse range of dietary fibre found in fruit, vegetables and wholegrains is another important dietary step which can help to have a positive influence on the balance of bacteria in your gut. These are important, internal regulators of the immune system, helping to maintain a degree of homeostasis and regulate its overall function. (3)
3. Sleep soundly
Sufficient sleep is extremely important for supporting healthy immune responses. However, interestingly, research shows that as well as certain immune cells being more active whilst we rest, other types of cells are more prevalent during our periods of wakefulness, presumably as we may be more likely to come into contact with certain bugs during this time. (4)
This idea helps to reinstate the important of well-established circadian rhythms and distinct sleep and wake times. Healthy habits such as exposing ourselves to plenty of natural light in the daytime, particularly in the earlier half of the day, and limiting screen use in the lead up to bedtime, can help to encourage better circadian rhythm patterns.
4. Move consistently
Consistent movement is thought to be another protective habit you can employ to support your immune system. That is, moving regularly every day and doing some form of exercise you enjoy for up to an hour per day. The stress-relieving effects of approaching exercise in this way can help to support the optimal functioning on your immune system. (5)
However, once exercise starts to move into the more extreme categories, that is for more than an hour a day, or crossing over into more extreme training workloads, the risks then seem to start to outweigh the benefits in terms of immune function. This is because oxidative stress, inflammation and the risk of falling ill all start to rise as immune functions take a back step. (5)
5. Prioritise and prepare with vitamin D
Vitamin D has been given lots of attention recently but it seems the key is to prepare in advance. Aim to avoid deficiencies, which will help protect us, rather than panicking and take too much when it might be too late, as taking large doses if we are already ill may not be such an effective tactic. (6)
People who have managed to avoid vitamin D deficiencies by eating well, getting adequate sunlight or taking a sensible dosed supplement seem to fair better when actually falling ill (7) and, interestingly, also seem to respond better to vaccinations if they have an optimal vitamin D status behind them. (8)
6. Herbal support
Whilst taking vitamin D too late in the game may not be the best approach, herbal remedies could offer some help in this situation.
Echinaforce echinacea is licensed for the symptomatic relief of colds and flu and may help to reduce the duration and severity of symptoms by up to 1.5 days. (9)
