Supplements often come to mind when we think about immune support. Dietary supplements are big business. However, some of the most important steps you can take to support your immune system don’t cost a dime. We can’t overstate the basics of sleep, exercise and nutrition in staying healthy and fighting illness. Here are some tips for supporting your immune system naturally.
- Make sure you’re getting enough sleep. Studies show a clear link between sleep and immune function. While your body rests, your immune system is hard at work preparing to fight infections. Sleep is essential for maintaining the vital functions of disease-fighting white blood cells. Adults should get at least seven hours of sleep each night.
- Eat a healthy diet with plenty of fruits and vegetables. A diet high in plant-based foods provides many nutrients our immune cells need to fight illness, including Vitamin A, B vitamins, Vitamin C and Zinc. Many vitamins and minerals also act as antioxidants, nutrients that combat molecules known as “free radicals” that damage DNA and cell membranes. Eating your veggies also provides fiber to support a healthy gut biome. In recent years, we’ve all learned more about how beneficial microbes in our intestinal system affect our overall health and immune function. According to the Cleveland Clinic, your intestinal tract is an essential part of your immune system, home to 80 percent of your immune cells, and vital to staying healthy. Healthy fats and Omega-3s from healthy fats like olive oil, avocados and salmon can decrease inflammation and promote immune health.
- Drink water. Hydration plays an essential role in immune health. Water helps your body eliminate waste from your organs and helps nutrients get where they need to go.
- Studies show that moderate exercise enhances the body’s ability to fight infections. Exercise boosts the circulation of immune cells, contributes to better sleep and reduces the risk of chronic conditions like diabetes that take a toll on immune health. Exercise can also help reduce stress and help patients maintain a healthy weight.
- Develop strategies to manage stress. According to Harvard Health, the stress response suppresses the immune system and increases susceptibility to illness. Stress can contribute to anxiety and depression, which take a toll on physical health.
- Avoid smoking and tobacco products. Smoking is a leading cause of death from lung cancer, COPD and heart disease. It also takes a long-term toll on your immune health. Multiple studies show the dramatic impact of smoking on immune health and an increased risk of respiratory infections and other infectious diseases.
- See your primary care doctor for wellness visits, and stay current on immunizations. Vaccines help your immune system fight disease.
Can Supplements Help Me Boost My Immunity?
Supplements can be beneficial, but are they the best use of our healthcare budgets? The dietary supplement industry was estimated at more than $130 billion in 2023 and continues to grow. If you’re low on vital nutrients, your doctor may recommend supplements. For example, supplementing Vitamin C, Vitamin D (your primary care physician can check your levels) and zinc have a demonstrated impact on health if you don’t get enough nutrients from your diet. We also recommend probiotics to boost gut health (via yogurt or supplements) for some patients. However, a healthy diet remains the best way to get vital nutrition. We recommend talking with your primary care doctor before starting new supplements.
How Can My Primary Care Doctor Help Me Support My Immune System?
Preventive care focusing on wellness has many positive impacts, including immune health. Supporting patients as they work to stay healthy is a priority for primary care doctors.
Seeing your primary care doctor for regular checkups is an excellent way to prioritize lifestyle practices that can help us stay healthy. Your physician can help you stay current on immunizations, achieve weight loss and fitness goals, discuss supplements and nutrition, and support your efforts to quit smoking with medication and other tools. At Norvinia Health, we love to see our patients healthy and thriving. It’s an essential component of Dr. Ojha’s approach to wellness and a vital element of immune health. Let’s talk about how we can help you achieve your wellness goals.
