During illness or flu season, people often turn to supplements and natural transformation health products or eat more of certain types of food to boost their immune system. Whether it's taking vitamin C in high doses or adding honey to tea, there's an array of commercial products and trends that promise increased immunity. However, our immune system is very complex, and its effectiveness depends on a host of factors. No single food or nutrient can be the answer, but certain changes in lifestyle and eating habits can help our immune system.

Portrait of the immune system

The immune system protects our body against foreign bodies, such as bacteria, viruses, and toxins. Our first line of defense, the innate immune system, is made up of defenses such as skin, mucous membranes, stomach acid, enzymes, and cells that fight germs, parasites, and other cells (cancer, e.g..). Our innate immune system is activated from the moment we are born. As for our adaptive immune system, which learns to recognize foreign substances, its role is to produce antibodies and immune cells that attack invaders. It is through immunizations that the system learns to create the antibodies that protect us against these threatening invaders.

What factors weaken the immune system?

·         Lifestyle habits like lack of sleep, poor diet, and stress

·         Chronic diseases (eg, uncontrolled diabetes, cancer, gastrointestinal disorders, and HIV)

·         Environmental toxins (eg, air pollutants, tobacco, alcohol)

·         Aging

Achievable dietary and lifestyle goals to support the immune system

Healthy and balanced nutrition not only promotes immune cells but also all of our cells. While there are no quick fixes or specific foods that can offer particular protection, certain habits can help the body guard against invaders and inflammation.

·         Restrict intake of ultra-processed foods (eg, sodas, candies, deli meats, junk foods, packaged cookies, cakes, and savory snacks).

·         Limit refined sugar intake (sweetened beverages; flavored yogurts; cereals, high-sugar granola bars; candies and pastries). Aim for 10g or less of sugar per serving of yogurt, cereal, and granola bars.

·         Maintain good sleep hygiene including 7 to 9 hours of sleep per night.

·         Regularly engage in physical activity.

·         Consume foods fortified with the following nutrients: vitamins A, C, E, D, zinc, selenium, iron, and protein.

Supplements

As the cold season approaches, many are turning to natural health products such as Echinacea, ginseng, etc., and vitamin or mineral supplements. Remember that a label indicating that the product is "natural" does not mean that it is safe. There are still risks of overdose, adverse side effects, or drug interactions. It is best to check with a medical professional first before starting a new supplement. For example, zinc and selenium can be toxic in high doses, and taking more than 2000 mg of vitamin C a day can cause side effects, such as diarrhea.

Microbiota and immunity

The digestive system is very complex. The bacteria that inhabit it (the microbiota) can have considerable and multiple effects on health, particularly in terms of immunity, a subject of great interest to researchers. 70-80% of our immune cells are found in the gut. Intestinal microbiotas and the immune system are therefore intrinsically linked. Our whole organism can be affected by an intestinal imbalance. Consuming fewer ultra-processed foods and incorporating more foods rich in prebiotics and probiotics can increase the efficiency of the gut microbiota.

Prebiotics: fibrous foods that serve as food for probiotics and promote the growth and activity of beneficial bacteria in the gut.

·         Beans and legumes

·         Garlic and raw onions

·         asparagus

·         Jerusalem artichokes

·         Not quite ripe bananas

·         Tomatoes

·         Whole grains

·         Chicory

Probiotics: live microorganisms that support the microbiome. They are found naturally in fermented foods, including the following:

·         Kefir

·         Yogurt

·         Kombucha

·         Tempeh

·         Sauerkraut

·         Kimchi

·         Or in the form of probiotic supplements (consult your dietitian or doctor first)

Conclusion

Although the effects, both beneficial and harmful, of food on the immune system have not all been elucidated, there is a clear link between our food choices and our health in general through psych evaluation near me. A diet based on whole foods, such as vegetables, fruits, nuts/seeds, legumes, and lean proteins, and low in ultra-processed foods can help prevent chronic disease and strengthen the immune system.