Practical tips for supercharging your immunity

This post was written based on a presentation by Lydia Hall, RDN, LD, community outreach dietitian, Parkview Center for Healthy Living.

The colder months put our immune systems to the test, bringing with them a rise in winter viruses, such as colds and influenza. Our immune systems are complex and can be influenced by many factors, like your nutrition, sleep, stress, age and other health conditions. Lifestyle habits, including the foods we eat, can either help or hinder our defenses. In this post, I’ll arm you with the guidance to strengthen your body’s response to germs.
 

What is the immune system?

The immune system is a network of organs, white blood cells, proteins and chemicals in your body that protects you from germs (bacteria and pathogens). It also helps you heal from damage to the cells caused by illness or injury. The immune system is always adapting.
 

Lifestyle factors that impact immunity

There are many factors that affect your immune response, including:

• Poor nutritional quality
• Lack of sleep and poor sleep quality
• Sedentary living
• Stress, anxiety and depression
• Some medications and medical treatments
• Smoking and alcohol
• Health conditions, such as:

o   Allergies, autoimmune diseases, infections, cancer and sepsis
 

Nutrition that supports immunity

When it comes time for your body to mount a response, what you put on your plate could make a huge difference. Here are some of the ingredients to strong immunity.

• Beta carotene
  
  Function: An antioxidant that helps fight against oxidative stress, protecting against some cancers, heart disease and some cognitive disorders. It helps with the production of immune system cells (lymphocytes and phagocytes) and boosts their functions.
  
  Foods: sweet potatoes, spinach, carrots, mango, broccoli and tomatoes

 

• Vitamin C
  
  Function: An antioxidant that helps fight against oxidative stress and protect against disease. It also aids in wound healing by promoting collagen production.
  
  Foods: citrus fruits, berries, melons, tomatoes, bell peppers and broccoli

 

• Vitamin D
  
  Function: Regulates the immune system and helps to prevent and fight against infections.
  
  Foods: fatty fish, eggs, mushrooms, fortified milk and juice

 

• Zinc
  
  Function: Fights and removes pathogens from the body, and helps with immune cell production, activation and functions.
  
  Foods: beef, seafood, wheat germ, beans, nuts and tofu

 

• Probiotics and prebiotics
  
  Function: Probiotics are the good bacteria that support our gut health. About 70% of our immune system is in the gut, and the more diverse the good bacteria in our gut, the better. Probiotics need their own “fuel,” which is what prebiotics are for. Fibrous foods feed the good gut bacteria and promote diversity and therefore a stronger immune system.
  
  Foods probiotics: cultured dairy products and fermented foods
  
  Foods prebiotics: garlic, onions, asparagus, bananas, whole grains (barley, oats, wheat), avocado and various root vegetables

 

• Protein
  
  Function: Forms antibodies to fight infections and aids in wound healing.
  
  Foods: milk, yogurt, eggs, beef, chicken, seafood, nuts, seeds, beans and lentils

 

Nutrition habits that support immune system

While no one has perfect nutrition, aiming for these goals can help offer the boost your immune system needs:

• Eat at least 5 servings of fruits and vegetables each day.
• Include more nuts, seeds, legumes and whole grains.
• Vary your dietary intake, including foods from all five food groups.
• Get plenty of protein.
• Limit saturated fat and added sugar.
• Stay hydrated.
• Limit alcohol.
• Prioritize food safety.
   

Basic food safety

When we talk about food safety, there are five key principles:

1. Keep hands, surfaces, utensils and equipment clean.
2. Wash produce items before preparing them.
3. Cook food to the proper minimum internal temperatures.
4. Store foods properly.
5. Understand dates on food packages. If in doubt, throw it out!

Getting a good range of nourishing foods on your plate, minimizing stress, optimizing sleep and practicing general safety in the kitchen is a great way to keep illness at bay.

 

To see more nutrition learning opportunities, visit our list of Classes and Events on parkview.com.