Boost Your Immune System Tips
Boost Your Immune System Tips
Boosting your Although our knowledge of the There will always be risk factors we
virus and how it spread seemed to can’t change — genetics, sex, age or a
immune system change by the hour, one fact remained global pandemic. But we can control
the same: Illness can and did strike all other risk factors, such as what we put
4 ways to strengthen your body’s sorts of people, but the vast majority in our bodies and how much exercise
natural defenses who developed a severe case of and sleep we get. Prevention should
COVID-19 had preexisting health be the cornerstone of medicine
By Stephen Kopecky, M.D. problems. Those at higher risk had because it helps to prepare for the
In early 2020, life as most of the world conditions such as obesity, high blood unexpected. But more often than not,
knew it came to a screeching halt. pressure, diabetes, heart disease, or a health care providers end up seeing
That’s when a previously unknown history of stroke or smoking. people only after a problem has
virus began spreading like wildfire, Small changes in everyday habits, developed. COVID-19 highlighted why
forcing businesses, office buildings, such as eating less red meat or taking we need to be more proactive.
schools, stores, gyms, places of the stairs whenever you can, are ways
worship, restaurants, movie theaters to help prevent long-term chronic A glimpse inside the immune system
and other public gathering places to illnesses from developing. And these We tend to take our immune systems
shut their doors. same healthy habits — as well as other for granted. But they work hard to
For our part, those of us who could habits, such as washing hands and keep us healthy. This complex system
hunker down in our homes did so as wearing a mask in public — can help of cells is the body’s primary defense
best as we were able. The hope was prevent communicable diseases such system, constantly on the lookout for
that by avoiding mingling with others, as COVID-19 by protecting overall internal and external threats. To
we would help minimize transmission health and boosting the immune better understand how we can
of the coronavirus and the disease it system. And if an infection does improve or boost the immune system,
causes (COVID-19) and avoid all of the occur, it’s likely to be much less severe it helps to have a little background on
possible complications. than if you were in poor health. how it works.
INSIDE: Eating the Mediterranean way | Does counting steps help? | Benefits of HIIT workout | Managing stress
The immune system has two parts. unhealthy eating and excess fat create This constant state of low-grade
There’s the immune function that chronic low-level injuries that leave inflammation loses its initial purpose
you’re born with, called the innate the immune system constantly of inducing healing and leads instead
immune system. The innate immune switched on, similar to having a to increased cellular and tissue
system is a general defense chronic low-grade infection. Just think damage. It becomes a source of
mechanism that protects you from the about a car idling. Leaving it running chronic irritation to tissues in the
time your body is exposed to harmful all the time would be bad for the car. body, and eventually it becomes a
germs until the time the second part The immune system is no different. problem.
of the immune response — the Having it continuously on alert is bad So what can we do to keep our
adaptive immune system — kicks in. for the body. immune systems healthy and strong?
The adaptive immune system Inflammation is part of the body’s
identifies and attacks specific germ natural defense process designed to Nutrition
invaders. It also remembers them, in protect against things such as The fuel you put into your body plays
case of a repeat exposure. This allows infections, toxins and trauma — and a critical role in how well your
your immune system to mount a more to repair any damage that might immune system works. But eating
effective response the second time occur. The inflammatory response healthy foods and taking vitamins and
around. The process of inoculation activates a cascade of immune other supplements after you’re already
develops when you get sick with a reactions that eliminates germs and sick doesn’t provide the best response.
virus, or it can be developed repairs injured cells. Putting fluid in your car after it’s
intentionally with a vaccine. For example, if you nick your finger, already overheated and broken down
Recognizing and destroying you’ll notice fairly quickly that the will prevent further damage to the
potentially dangerous invaders is only area around the wound becomes red engine, but it won’t repair the harm
half of the job. The other part is being and inflamed. This is a sign that the that’s already been done.
able to turn off that response quickly immune system has been activated The key is prevention, so you have to
once the threat has been destroyed. and is sending immune cells to clean make sure your body has what it needs
Immune responses take a lot of up the area and knit the skin back to maintain a strong immune system.
energy and result in inflammation together. A nutrition pattern that’s rich in fruits
— just think of the redness, swelling But scientists have also noticed that and vegetables, such as the
or pain you feel when you have a a low-grade form of inflammation can Mediterranean diet, serves up
wound. It’s a sign that your immune occur on a whole-body (systemic) level. antioxidants and anti-inflammatory
system is hard at work, and it’s usually This type of inflammation can occur in nutrients, such as beta carotene,
a good thing. response to things such as a steady vitamin C, vitamin E and polyphenols,
I say usually because, unfortunately, diet of saturated fats and little fiber, or to promote healthy immune
a lifestyle with little physical activity, continuously high stress levels. responses. (See “Eating the
Mediterranean way” page 3.)
Polyphenols are plant-based
CAUSES micronutrients that control how the
Alzheimer’s disease immune system responds.
Cancer What we eat also helps the
Poor nutrition
beneficial bacteria in our guts
Decreased exercise Diabetes communicate with the immune
Any smoking Chronic fatigue system and the lungs. This allows for a
more effective response to foreign
Unmanaged stress Decreased immunity
invaders and infection, such as with
Excess spirits (alcohol) Sexual dysfunction respiratory viruses.
CHRONIC
Inadequate sleep INFLAMMATION Depression Any disruption to this delicate
balance of bacteria, whether it’s from
Too much weight Osteoporosis
an unhealthy diet or from a
Fatty liver disease medication such as an antibiotic, can
Macular degeneration make you more susceptible to
Our daily habits can contribute to infections and complications.
Heart disease Also, and equally if not more
low-grade chronic inflammation
throughout the body. This ongoing important, the Mediterranean diet has
inflammatory state can eventually lead proved to be one of the most anti-
CONSEQUENCES
to a number of chronic illnesses. inflammatory diets ever studied.
There aren’t really single magic foods, • Depression Researchers studying the
supplements or food groups that will • Fibromyalgia Mediterranean diet and its effects on
deliver health to us on a platter. What • Arthritis pain brain health found an association
research has found, more often than • Atrial fibrillation between eating more fish and a
not, is that certain patterns of eating reduced risk of impaired memory and
tend to be associated with greater Following the Mediterranean diet’s thinking skills (cognitive impairment)
health. focus on fruits, vegetables and whole and a slower rate of cognitive decline.
For example, plant-based diets along grains increases the consumption of Another key component of the diet is
with lean proteins seem to have the viscous soluble fiber, which scores high to focus on eating as a primary event,
greatest benefit in terms of preventing marks for anti-inflammatory properties. rather than an afterthought (think
common chronic diseases such as heart Consuming healthy sources of fat, such grabbing a burger on the way to the
disease, cancer and dementia. And the as olive oil, increases our intake of kids’ soccer game). Making an event of
Mediterranean way of eating in monounsaturated fats, which also have the meal allows you to eat at a slower
particular seems to lead to a low rate of anti-inflammatory properties. Fiber and pace, which promotes better portion
diet-related disease. In addition, the healthy fats have been found to lower control. There’s usually about a
Mediterranean diet improves the total cholesterol and low-density 10-minute lag between when your
number of healthy bacteria in the lipoprotein (LDL cholesterol levels). stomach gets full and when your brain
digestive tract (gut microbiome) and Fish, another staple of the realizes it. Therefore, the slower you
reduces inflammation in the body. Mediterranean diet, are rich in omega-3 eat, the less you overeat.
Studies have also shown a reduction in: fatty acids, a type of polyunsaturated Switching to a Mediterranean-style
• Frailty fat thought to curb inflammation in the eating pattern can also benefit our
• Macular degeneration in people 60 body and reduce triglycerides, blood environment. One study showed that
years of age and older clotting, and the risk of strokes and moving toward a plant-based diet
• Childhood asthma heart failure. would decrease agricultural land use by
• Erectile dysfunction and female (For more tips on making the switch, 58%, water consumption by 33%,
sexual dysfunction see “Eat more this, less that — the energy consumption by 52% and
• Metabolic syndrome Mediterranean way,” on page 6.) greenhouse gas emissions by 72%.
When we regularly eat foods that are minerals can ward off any particular immunity, and exercise can be divided
pro-inflammatory, such as an excess virus. But eating nutritious foods as up during the day. (See “The benefits
of processed foods, they promote part of an overall healthy diet can help of a HIIT workout,” on page 5.)
chronic inflammation in our bodies to optimize your immune system, The best part about exercise is that
that requires our immune systems’ setting you up for the best possible it can be done at home, which we’ve
attention. This constant inflammation response. learned is crucial in the middle of a
requires our bodies to address the pandemic shutdown. Leg lunges,
inflammation and heal it, which in Exercise situps, squats and stair climbing are all
turn diverts and lessens our immune Exercise has been shown to give the easy exercises you can do at home. If
systems’ ability to recognize and fight immune system a boost by you’ve been sedentary, start with
other inflammatory processes such as maximizing the body’s ability to take some stretches and a walk down your
an invading infection. in and efficiently use oxygen, among street. Then increase your activity as
As a result, proper nutrition has dual other things. Moderate exercise you’re able.
benefits for our immune systems, (where you can talk but not sing while
both for what it does and for what it exercising) is enough to increase the Stress relief
doesn’t do. First, it allows the body to activity of virus-killing cells both in During the COVID-19 pandemic,
function better to fight infection. the short term and the long term. This everyone has been feeling more stress
Second, it doesn’t cause inflammation, includes white blood cells and than usual. Concern about the health
which would further divert our antibodies. Guidelines recommend at of our loved ones, our jobs and our
immune systems’ defenses. least 30 minutes daily, five times a children’s schooling combined with
There isn’t definitive proof that week. But even 20 minutes daily can the inability to physically stay in touch
supplementing with vitamins and help quell inflammation and boost with each other has been difficult.
• Fruits
• Vegetables
• Nuts
EAT • Legumes
MORE • Extra-virgin olive oil
• Minimally processed foods
• Fish and seafood
• Lean poultry
• Butter
EAT • Full-fat dairy
LESS • Red meat
• Ultraprocessed foods
• Sugary beverages
INSTEAD OF TRY
Butter or margarine Olive oil for cooking or for dipping whole-wheat bread in
Low-fat or fat-free dairy, such as low-fat or fat-free milk, low-fat cheeses, and
Full-fat dairy low-fat or fat-free Greek or regular yogurt; milk alternatives, such as almond or
oat milks
Salt Herbs and spices first, which can eliminate or lessen your need to add salt
Soda, diet soda, juice Water, carbonated or sparkling mineral water, seltzer, unsweetened tea
Prepackaged, store-bought desserts, Homemade sweet treats (remember, don’t deprive yourself; everything in
cookies, cakes or other baked goods. moderation)
If you have trouble with falling asleep or staying asleep, you can start to develop
negative associations with sleep. If these associations persist, they can create a
SLEEP
harmful cycle that leaves you chronically sleep deprived. Negative associations can
develop around your nightly habits before bed, the sleep environment in your
CHECKLIST
bedroom or the process of falling asleep.
Negative conditioning created by the way you prepare for bed or approach
bedtime may in fact increase your brain’s alertness and make it very difficult to fall
asleep. Say, for example, that you always are late to bed, which increases your worry
that you won’t get enough sleep before the next day.
In your rush to get to sleep, you ignore bedtime rituals and jump straight in Cut back on caffeine if needed.
between the sheets. Once there, though, your brain is so wound up that you’re
nowhere near feeling drowsy. You toss and turn, but sleep remains elusive. Once Get enough daytime exercise.
again, you’ve failed at getting a good night’s rest. The next night, your brain
remembers the difficulty falling asleep, and the whole process reignites. Avoid heavy meals before bed.
To undo this cycle, you need to expose your brain to the glow of success. And to
do that, you need to break the conditioned responses that happen when you Reduce screen time an hour
repeatedly try to sleep without success. How do you do this? before bed.
• Refresh your bedtime rituals. They don’t have to take up a lot of time, but you do
need a few rituals signaling bedtime, such as brushing your teeth or getting into Relax with a bedtime routine
proper pajamas. Relax your mind by reading a book, contemplating a few things (for example, gratitude
you’re grateful for or focusing on slowing your breathing. Do your best to go to bed meditation, practicing
at the same time every night and wake up around the same time every morning. optimism, journaling or
• Reclaim your bedroom. Only use your bedroom for sleep or sex. Remove prompts reading).
for activities that don’t belong in the bedroom, such as watching TV, working on a
computer or browsing apps on your phone. It may also help to remove pets from Cool bedroom temperature.
the bedroom. If you can’t sleep, get up and go read a boring book or magazine in
an upright chair. Do this until you start to feel very sleepy, and then go back to bed. Keep room dark, comfortable.
The important thing is that you don’t want to associate your bed with not sleeping.
• Rinse and repeat. You’ll likely need to do this routine repeatedly until your brain Take slow, deep breaths.
starts to feel good about bedtime and sleeping. The trick is to make it easy to fall
asleep but hard to do other things like worry, watch TV or anything else that will
hype your brain.
Although getting more sleep may seem like the least urgent change you need to
make in your life, the truth is that quality sleep creates a halo that touches all other
areas of your life. When you’re rested, you make better choices about what to eat
and how much to eat, you have more energy for physical activity and exercise, you’re
more patient and attentive to those around you, you’re less prone to getting sick,
and you’re mentally better equipped to handle stressors large and small.
Some people have more specific sleep problems, such as insomnia, obstructive
sleep apnea or a snoring partner. It’s important to get these sorts of sleep problems
evaluated by a doctor so that they can be treated appropriately and you can get the
rest you need for your health (and, in many cases, the health of your partner).