YES you can, and naturally too. Do you ever feel like you catch every cold going around? Do you feel generally unwell and know that it’s something to do with your immune system? This isn’t uncommon, you’re not alone and you should know that it’s fixable through – you guessed it – diet and lifestyle!
The Science Bit
Firstly just a bit of background on the immune system. Its function is to protect us from any environmental threats such as parasites, fungi, viruses and bad bacteria. The immune system can be split into 2 parts, innate and adaptive immunity. We’re all born with innate immunity that has a generalised protective function against environmental nasties. Your skin, eye lashes, tears, mucous and stomach acid all come under this category, not to mention protection against anything that’s not recognised as ‘self’ and is destroyed upon entry into your body! Remember those nights huddled over the toilet after food poisoning? Eek! With this in mind, it makes sense that the more aggressively your body reacts to an illness, the healthier your immune system. Adaptive immunity kicks in after a few days following an invasion of an unwelcome intruder. In response it’ll make antibodies which kill the attacker and to also prevent any future visits. The Covid 19 virus is a good example for when adaptive immunity would be required.
Naturally our immune system is weakest at birth and in the elderly but should be working optimally from adolescence in order to protect against infections and disease.
What Suppresses Immunity?
Could your diet or lifestyle be suppressing the healthy function of your immune system? If you’re the one who often takes sickies from work and always seem to be the one who catches every cold going around, there’s a chance it is. Ask yourself the following:
- What is my sugar intake like?
- How much of the food I eat is processed?
- Do I get enough sleep?
- Do I move enough?
- Am I particularly stressed at the moment?
- Have I just had a baby?
- Do I eat enough?
If you answered yes to any of these it could be playing a part in the suppression of your immune system. Not only can these factors allow environmental nasties into your body, but they can also trigger the immune system themselves. For example, too much sugar can compromise the linings of your blood vessels and gut wall, allowing unwanted chemicals to pass through into your blood stream, promoting inflammation and susceptibility to infection. This is of special concern to those with diabetes or insulin resistance.
How To Boost Immunity
Now the good part. Read this section to know how to give your immune system a kick up the bum!Did you know that around 70% of your immune system resides within your gut? It makes plenty of sense seen as the gut is the doorway between the outside world and your precious inner world. The trillions of friendly bacteria in your digestive system also play a role in immune system regulation and so the health of your gut can’t be underestimated.The following vitamins and minerals have been shown to be crucial in the functioning of your immune system:
- Vitamins A,B12, B6, C, D,
- Iron
- Zinc
- Selenium
- Folic acid
In fact Zinc supplementation has been used in clinical trials for Covid 19 treatment for its ability to inhibit viral replication. In the city of Enshi, China, they have the highest cure rate of Covid 19 and links have been made with their high levels of selenium intake.
Finally other key foods to include in your diet are probiotics and prebiotics to care for your friendly gut bacteria. Eat fermented foods and fibrous vegetables such as artichokes, dandelion greens, chicory, mushrooms and leeks. If you have time make warming and nourishing bone broth which is rich in the amino acid glutamine, a key component of immune and gut health.
Phytonutrients Fight For You!
Finally, phytonutrients are chemicals found in plant foods. There are thousands of them and there’re still loads to be learned about them. You may have heard of a few. Do the words lycopene, flavonoids and beta carotene ring any bells? Plants in their natural habitat need to protect themselves using their own immune system and phytonutrients are a part of this. The stronger the plant, the more phytonutrients they’ll have. This is why organic plant foods are recommended over non organic because they need to defend against their natural environment on their own rather than with the support of a chemical spray. When you eat a plant food, its own immune system supports yours. This is a great reason to consume a wide range of plant foods and to eat the rainbow.
