BioCare Health Network "Understanding The Immune System"

UNDERSTANDING YOUR IMMUNE SYSTEM

5 Ways to Boost Your Immune System

The immune system can recognize millions of different threats and it produces what it needs to eradicate nearly all of them. When it’s working properly, this elaborate defense system keeps health problems ranging from cancer to the common cold at bay.

Stay active

Working out is a powerful way to boost your immune system, says Dr Victor Loustaunau, director of nutrition at BioCare Hospital. It causes your antibodies and white blood cells to circulate faster, and detect and zero in on threats quicker. Being active also lowers stress hormones, which improves your chances of not getting sick. The key to exercise is to do it in moderation.

“Like many other things, there's a sweet spot — doing too much can also put too much stress on your body; it should be a pleasurable experience” explains Dr. Loustaunau. He recommends 20 to 30 minutes of exercise (light or moderate) most days of the week.

Watch your diet

"Eighty percent of your immune system is in the gut. A healthy gut will fight off infections faster and better,” says Dr. Victor Loustaunau at BioCare Hospital. “When it's not, our immune system is weaker and makes us susceptible to infection.”

BioCare Hospital recommends that people focus on healthy eating, which means a diet rich in fruits, vegetables, whole grains, legumes, and healthy fats, found in foods such as fatty fish, nuts, and olive oil. “This eating pattern is high in nutrients such as vitamin C, zinc, and other antioxidants that help reduce inflammation and fight infection”.

Stay on top of stress

Dr. Javier Vazquez, senior physician at BioCare Hospital says: “There's a strong link between your immune health and your mental health.  When you're under chronic stress or anxiety, your body produces stress hormones that suppress your immune system.”

Although you can't avoid stress in your life, you can adopt strategies to manage it better. We encourage you to do a daily exercise routine and perform mindfulness meditation or other enjoyable pastimes.

Get enough sleep

Z's are another natural immune system booster. “Your immune system is like your computer — it needs moments of rest so it doesn't become overheated,” Dr. Rodrigo Rodriguez, BioCare Hospital’s medical director explains. “Sleep reboots our systems.”

Dr. Rodriguez adds that sleep-depravation wreaks havoc on vital functions like protein and hormone synthesis, memory patterns, and detoxification functions making it a major threat to our ability to withstand challenges of any kind.

Be strategic about supplements

There's no magic herb or vitamin you can pop to automatically prevent a cold, flu or other virus, but there are numerous nutrients, vitamins and minerals that are required to support the normal functioning of your immune system. 

Most of these nutrients, except for vitamin D, can be sourced easily from a well-rounded, healthy diet. Vitamin D is often associated with the healthy development of bones, joints and muscles. However, we are learning more about this vitamin, and now understand that it is associated with far more than just our skeleton. 

It has been found to adapt our immune responses, and that a deficiency can trigger autoimmunity and susceptibility to infections.

Zinc is known to be an important "micronutrient" for the immune system, and its deficiency results in an impaired immune response.

B vitamins have a role in the immune system, and their deficiency can alter the response of the immune system. This is by inhibiting the body's ability to make antibodies, white blood cells, and other immune factors it needs to fight off infection.

Vitamin C has an essential role in normal immune function. It is found most richly in fruit and vegetables and aids the formation of collagen, and wound healing, and is an antioxidant. 

Planning a well-rounded supplementation program can help support vital functions; supplements in many cases are parts of food that have been left out. Ask for advice and professional guidance to complement the nutritional support that will make your body resistant,  resilient and efficient in warding off health challenges.