Before taking your daily multivitamin dose, consider this: The water you consume to wash down your vitamin may do more to boost your immune system than the supplement itself. If you’re looking for a more substantial way to get your vitamins, a feast of fruits or veggies is your best bet.
“When it comes to your immunity, vitamin supplements can close a gap but cannot substitute for healthy eating,” says Dr. Tapas Nuwal, MD, a primary care and family medicine physician at Memorial Hermann Medical Group (MHMG) Fairfield in Cypress.
The immune system has a vital role in our health, Dr. Nuwal says. “If your immune system works smoothly, you don’t notice. It’s only when you get sick that you notice.”
Your body’s immune system will benefit more from receiving natural sources of vitamins and minerals over supplemants in pill form. A healthy lifestyle and other natural measures can boost your body’s internal defenses against harmful invaders, such as bacteria, fungi and parasites that infiltrate your gut and skin.
However, sometimes body’s defenses can be weakened when fending off harmful organisms. As a result, inflammation can occur to heal your immune system via protective cells and chemicals. In some cases, this healing process can lead to chronic inflammation that fuels your risk of cancer, obesity, diabetes and cardiovascular disease.
Fortunately, the measures you can take to strengthen your immunity can fight those common issues, Dr. Nuwal says.
Here’s how to find balance and bolster your immunity system against sickness—naturally:
Hydrate:
WHY: The human body is more than 60% water, with our heart and brain being an average of 73% water, according to the U.S. Department of the Interior. All those fluids are vital to cells reproducing and thriving.
“If you don’t drink enough water, you weaken your immune response by being less able to flush waste, mostly through urine,” Dr. Nuwal says. “Also, if you don’t stay hydrated, you have less energy and are less likely to exercise.”
SOLUTION: Take your weight in pounds and divide by two, he says. “That’s how many ounces of water you should drink daily.” So if you weigh 140 pounds, you should drink 70 ounces of water each day.
REFRAIN: “Drink alcohol in moderation only,” Dr. Nuwal says. Not only does alcohol make your sleep shallow but, like smoking, it also impedes your body’s ability to rebound from inflammation.
Vary your diet:
WHY: “A balanced diet rich in fruits, vegetables, lean proteins and whole grains serves as a nutritional safety net,” Dr. Nuwal says.
Rather than relying on supplements to boost your health, you’ll be healthier if you fill in dietary holes via foods with a wide range of immunity-hiking nutrients and antioxidants, including vitamins C and D, iron, selenium and zinc.
These heatlhy alternatives suppress the oxidants which can damage your cells, including immune cells, which might increase your chance of falling ill.
SOLUTION: Follow the rainbow, eating all hues of fruits and vegetables and you’ll benefit from a wide buffet of antioxidants. Eat lean and sparingly when it comes to meat, but don’t hesitate to heap fruits and veggies on your plate.
And don’t forget legumes, such as lentils, edamame and navy, black, lima and garbanzo beans—all great sources of protein and fiber. Include some onion, turmeric, ginger and cardamom in your diet for good measure.
“Garlic is very strong in antimicrobial effects,” Dr. Nuwal says. “And green tea can fight some cold viruses.” The U.S. Department of Agriculture’s MyPlate has more helpful tips.
REFRAIN: If it has a stem, it’s likely a better choice than if it comes in a box or package—like processed fruit , crackers, potato chips and cookies. Avoid red meat, refined sugar and highly processed foods, which are weak in infection-fighting nutrients.
Also try to avoid pro-inflammatory coconut and palm oils and steer toward avocado, nuts, olive oils and monounsaturated oils. When it comes to grains, seek roughage over refinement, dining on brown rice and multi-grain bread over white.
Sleep on it:
WHY: While you sleep, your body is busy repairing your cells, including those of your immune system. “You must replenish your army. If you don’t, how is it going to be able to fight when it’s really needed?” Dr. Nuwal asks.
Maintain the same sleep schedule—even on weekends. “It keeps your circadian rhythm balanced,” he says. “You’ll be rewarded with deeper and more restful sleep.”
SOLUTION: Get seven to nine hours of good quality sleep nightly, Dr. Nuwal says.
REFRAIN: Retire cell phones, tablets and laptops at least an hour before bedtime.
Get moving:
WHY: Feel-good endorphins aren’t the only benefits that flow during and after your workouts. “Some research shows that your immune cells become stronger too,” Dr. Nuwal says.
Cytokines—an inflammation- and pathogen-dropping response at the cellular level—are key in normalizing your hormone levels. You also lower your fight-or-flight stress hormones that weaken your immunity or cause an excessive and harmful response.
SOLUTION: Engage in moderate and regular exercise, ideally for 30 minutes five times per week.
REFRAIN: Don’t quit if you can’t make it to the gym. Walk around the block or the house or climb stairs if they are accessible.
Emphasize your mental health:
WHY: Deep breathing, yoga, meditation or stretching can help you manage tension and anxiety. Otherwise, your body’s immunity response is heightened, leading it to overreact not only against intruders but also innocent cells.
SOLUTION: A session or two of yoga weekly, or relaxation sounds at bedtime, will help you get out of the crisis zone.
REFRAIN: Heading to Headspace, Calm or Insight Timer apps may tempt you to explore the web and engage in endless scrolling while on your cell phone.
Limit but don’t exclude supplements:
WHY: Vitamin and mineral supplements are essential for infants, toddlers, lactating moms and pregnant women, who need a greater buffer against germs due to lower protection. The critically ill, those over 65 and those with limited access to healthier foods also need to mind the gap.
“As we age, our organs become less efficient and our bone marrow produces fewer immune cells,” Dr. Nuwal says. “That’s why it’s even more important for older persons to keep an eye on their nutrition.”
SOLUTION: Beyond taking supplements, great immune boosters also are leafy greens, bell peppers, carrots, berries, citrus and other fruits and veggies, plus a sprinkling of seeds and nuts.
REFRAIN: Increasing the number of vitamin and mineral supplements does not mean better health. Don’t use them to exceed 100% of your daily needs, keeping in mind that you’re getting some vitamins and minerals in your meals.
“People think if they take a lot of vitamins and minerals that they’re protecting themselves more, but they end up taking too many, and water-soluble vitamins (such as vitamin C and B) often pass through your body via your urine,” Dr. Nuwal says.
Wash your hands regularly:
WHY: Germs often enter via your skin, so protect yourself by washing your hands throughout the day.
RX: Use soap and warm water.
REFRAIN: You don’t need antibacterial gels when you have access to soap and water.
