Immunity Boost

With the current events that are unfolding in the world at the moment, it is critical to take this time to focus on keeping ourselves and our immune system healthy as possible. In addition to the below tips, it is important to make sure you are getting adequate sleep, taking steps to avoid infections (i.e., washing hands), avoid smoking and/or vaping, and maintain a healthy lifestyle. Even though our daily lives may have slowed down a bit, there are many things you can do to keep your immune system strong.

Focus on Foods you Choose: More and more research is starting to support the idea that food can act as medicine. Add foods high in protein (chicken, meats, beans, nuts, nut butter, eggs and dairy) that can help with healing and recovery.  Vitamins C (oranges, tomatoes, sweet potato, peppers...) and vitamin E (avocado, sunflower seeds, nuts, peanut butter...) work as antioxidants and supports the immune system by stimulating the formation of antibodies. Vitamin A (carrots, dark green leafy vegetables, pumpkin...) also helps protect against infections by keeping skin and tissues healthy, and zinc (meat, beans, nuts, dairy, eggs...) helps the immune system work properly. Other nutrients to think about include vitamins B6, B12, selenium, and iron.

Minimize Stress:  As too much stress can lead to anxiety and depression, which can cause high levels of inflammation. Too much inflammation in the body can lead to an overworked, overtired immune system. Ways to reduce stress would be through staying active and/or practicing meditation. Another way to reduce stress is through laughter- watch a funny movie when you have a chance!

Get active: Regular, moderate exercise/movement has shown to reduce the risk of infection. Exercise may help slow the release of stress-related hormones. Lower stress hormones may help protect against illnesses.  Although we know the many benefits of exercise to overall health, prolonged bouts of exercise and periods of intense training are associated with an increased risk of infection. Therefore, it's essential to find your balance with staying active, choose something you enjoy- go for a walk, run, bootcamp classes, yoga, Pilates...

Thoughts on Herbs and Supplements: Common herbs and supplements that people often use for immune health include Elderberry, Echinacea, Astragalus, Olive Leaf Extract. Although these may help, it is essential to remember that there is still not much research to support herbs and supplements function in improving immune health. Always make sure to check with your healthcare provider before taking any herbs and supplements as they may interact with certain foods and medications.

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Post written by Hanna Stringer, a graduate student of Christine Clark in the MS in Applied Nutrition program through the College of Professional Studies at Northeastern University.