Immunity is the body’s ability to resist and combat infections.
Fortunately, there are many ways to support and strengthen immune function. However, it’s equally important to recognize the habits and choices that can suppress it. In the context of the COVID-19 pandemic, a robust immune system can be a key factor in protecting yourself and your family.
The Role of Immunity in COVID-19 Outcomes
Research from The Lancet on pneumonia caused by the 2019-nCoV virus in Wuhan, China, highlights that individuals with comorbidities—the simultaneous presence of two or more chronic conditions—are more vulnerable to severe outcomes.
Since weakened immunity increases susceptibility to chronic diseases, it makes sense to focus on strengthening our immune defenses. Your body is a remarkable, self-healing system designed to maintain balance. Healing begins when you nourish it with wholesome foods and foster a healthy environment.
How the Immune System Works
The immune system is a complex network of proteins, cells, organs, and tissues working together to protect the body from disease. Here’s how it functions:
1. First Line of Defense: Physical Barriers
These are the body’s external and internal shields against harmful invaders:
Skin: Protects internal organs and tissues.
Mucus: Traps microorganisms and destroys bacteria with the enzyme lysozyme.
Stomach acid: Neutralizes many ingested microorganisms.
Intestinal salts: Combat pathogens that pass through the stomach.
Urination and diarrhea: Flush out unwanted bacteria and toxins.
2. Second Line of Defense: Innate Immunity
When microorganisms bypass physical barriers, the body responds with immediate, general defenses:
Phagocytosis: Specialized cells like phagocytes, neutrophils, and macrophages engulf and destroy invaders.
Inflammation: Acute inflammation boosts blood flow to affected areas, enabling healing. However, chronic inflammation can harm the body.
Fever: A rise in temperature can enhance white blood cell activity while stressing infected or abnormal cells.
3. Third Line of Defense: Adaptive Immunity
This system tailors responses to specific pathogens:
Antibody-mediated response: B cells produce antibodies that target specific invaders.
Cell-mediated response: T cells and Natural Killer (NK) cells destroy threats like viruses or intracellular bacteria.
10 Dietary Strategies to Boost Immunity
Heal Your Gut.
Seventy percent of your immune system resides in your gut. A diverse, healthy microbiome helps regulate immune balance. This study demonstrates how an unhealthy gut contributes to auto-immune disease. Incorporate fermented foods, probiotics, aloe vera, and slippery elm into your diet. Research from The American Gut Project emphasizes the importance of consuming a wide variety of plant-based foods for microbiome diversity.
Eat a Rainbow of Vegetables and Fruits.
These are rich in vitamins, minerals, antioxidants, and polyphenols. The more variety and quantity, the stronger your immune system, and the healthier your gut.
Consume Garlic.
Raw garlic is a powerhouse with antibacterial, antiviral, and anti-inflammatory properties. It enhances immune homeostasis and protects against infections.
Use Medicinal Herbs and Spices.
Incorporate immune-boosting spices like turmeric, ginger, oregano, thyme, and rosemary. They increase immunity and have anti-inflammatory, anti-cancer, anti-bacterial and antioxidant effects.
Focus on Carotene-Rich Foods.
Orange, yellow, and dark green vegetables—like sweet potatoes, carrots, and kale— have carotenes which protect the thymus gland, a vital part of the immune system. The thymus gland is the major gland of the immune system and is very susceptible to free-radical and oxidative stress caused by poor food choices, drugs, infection and chronic illness. Carotenes enhance white blood cell function, and increase antiviral and anticancer properties of the immune system.
Include Brassica Vegetables.
Broccoli, Brussels sprouts, and cauliflower are detoxifying, immune-boosting, and cancer-preventive. The list of their health benefits is long, they: "prevent oxidative stress, induce detoxification, stimulate the immune system, decrease the risk of cancers, inhibit malignant transformation and carcinogenic mutations, as well as, reduce proliferation of cancer cells...affect the elimination or neutralization of carcinogenic and mutagenic factors, and consequently inhibit DNA methylation and cancer development".
Try Medicinal Mushrooms.
Shiitake, Maitake, and Reishi mushrooms strengthen immunity and exhibit anticancer properties. Maitake mushrooms have beta-D-glucans, which activate white blood cells, increase immune activity, and can also attack tumor cells directly and prevent the spread (metastasis) of cancer.
Use Adaptogenic Herbs.
Astragalus, ginseng, maca, and holy basil help the body adapt to stress while supporting immunity.
Boost Vitamin C Intake.
Oranges, kiwis, and acerola cherries are rich in vitamin C, a critical nutrient for immune function. Acerola cherry is often bought and used in powdered form, and according to research, has 50-100 times more ascorbic acid than an orange or a lemon. It is also high in phytonutrients, antioxidants and has anti-aging and anticancer properties. Camu Camu powder, derived from a small cherry-like fruit from the amazon rainforest, is another great whole fruit sold in powdered form.
Explore Bee Products.
Manuka honey, bee pollen, propolis, and royal jelly have antimicrobial and immunomodulatory properties. This study demonstrated how bee pollen is "antifungal, antimicrobial, antiviral, anti-inflammatory, hepatoprotective, anticancer, immunostimulating, and local analgesic." Propolis is described as bee glue, a resin collected and made by bees used to seal open spaces in the hive. "Propolis and its extracts have numerous applications in treating various diseases due to its antiseptic, anti-inflammatory, antioxidant, antibacterial, antimycotic, antifungal, antiulcer, anticancer, and immunomodulatory properties."
Foods That Weaken Immunity
Avoiding certain foods is just as crucial as eating immunity-enhancing ones:
Refined sugar: Suppresses white blood cell activity.
Excessive animal protein: Can increase inflammation.
Processed foods: Contain harmful fats and additives. Processed food, excessive salt, saturated fat, gluten, fried food and GMO's can all reduce immunity
Alcohol and tobacco: Alcohol can weaken immune defenses.
Supplements to Support Immunity
While a nutrient-dense diet is the foundation, supplements can provide additional support:
Vitamin C: Enhances immune cell activity (1000–4000 g/day).
Probiotics: Foster gut health and immunity.
Zinc: Vital for thymus gland function, a hormone-producing gland central to immunity. (8-11mg)
Vitamin D: Vitamin D: Modulates immunity. Deficiency is associated with autoimmune reactions. (1000–4000 IU/day).
Echinacea: Studies show echinacea to be an immune modulator.
Glutamine: Supports immune and gut health.
Grapefruit Seed Extract (GSE): studies show that GSE has significant antiviral and antitumor effects.
Lifestyle Practices for Strong Immunity
Manage Stress.
Stress depresses immune function. Practices like yoga, mindfulness, and nature walks can help.
Prioritize Restful Sleep.
Sleep exerts a strong regulatory influence on immune functions. Create a calm sleep environment and try to have 6-8 hours of sleep per night.
Engage in Moderate Exercise.
Moderate exercise can benefit immune function, while excessive exercise can temporarily lower immunity.
Cultivate Joy and Compassion.
Kindness, laughter, and mindfulness reduce stress and promote immune health.
Building a resilient immune system is within your reach. By incorporating these dietary and lifestyle strategies, you can enhance your body’s natural defenses and enjoy better overall health.
@stephaniehollidaywellness
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