Tips for Keeping Your Immunity in Balance

With cold and flu season upon us, and COVID-19 still affecting thousands of Americans, many are looking for ways to “boost” their immune systems to ward off infection and disease.

The immune system is made up of many different organs, cells, and proteins that work together to keep us healthy. As with other aspects of life, the goal is to keep the immune system in balance. Memorial Sloan Kettering Cancer Center (MSKCC), a leading cancer institute, offers several tips on creating and keeping that balance.

Eat a Balanced Diet

Unfortunately, there is no one magic food that will keep your immunity in balance. Eating a variety of proteins, fruits, and vegetables is what your immune system needs to function properly. As you consider how you build your plate each day, consider what those foods provide.

• Vitamin C is an antioxidant that neutralizes harmful, cell-damaging free radicals and stimulates the growth of white blood cells and antibodies that fight off infections and viruses. Vitamin C is not only found in citrus fruit, but in tomatoes, bell peppers, and strawberries too.
• Many foods have anti-inflammatory properties. These foods include cruciferous vegetables (broccoli, cauliflower, kale, Brussels sprouts) and allium vegetables (garlic, scallions, onions).
• Animal and plant-based proteins are important for building and repairing tissue.

Eating a balanced diet should reduce your need to take vitamin, mineral, and other supplements.

Drink Water

The mucus membranes in your nose, mouth, and eyes are the defensive frontline against infections and viruses. So, keeping them moist by drinking plenty of water every day is a must.

Don’t Use Supplements to Replace Healthy Eating

Supplements should be used to make up for nutritional deficiencies, not to replace a healthy, balanced diet. Cara Anselmo, a clinical dietitian nutritionist at MSKCC, also warns that supplements “promoted for ‘boosting immunity,’ can do more harm than good.”

Know Your Vitamin D Level

As more of us live in cities and spend more time indoors, especially during the winter months, we do not get enough vitamin D from the sun. One study estimated that 40% of Americans are vitamin-D deficient. Another study of hospitalized COVID-19 patients published in the Journal of Clinical Endocrinology and Metabolism found vitamin D deficiencies in 82% of the patients. In addition to its strength-building benefits, vitamin D keeps two type of disease attacking cells—T cells and macrophages—strong. Vitamin D levels can be checked with a simple blood test. If you are deficient, your practitioner will likely recommend taking supplemental vitamin D. To learn more, click here.

Keep Active

Keeping physically active has so many benefits for your health and is an important part of keeping your immune system working. It reduces stress that can impair your immunity. Physical activity also clears bacteria out of your lungs and airways.

Get Your Rest

Sleep is essential to the immune system. While you sleep, the immune system is releasing proteins that strengthen your body’s defenses.