No one likes to be sick with a virus. So how do we stay healthy and prevent disease? We can boost our immune system to prevent infectious diseases.
What is a virus?
Viruses are pathogens, meaning disease-causing organisms. Unable to survive on their own, they must infect the cells of a host to replicate and survive.
Viruses access the host through several methods, including the nasal passages of the respiratory tract. They attach to the host cell’s surface through receptors and gain entrance into the cell. Once inside, they hijack the cell’s machinery and replicate themselves.
Review of the immune system
Our immune system keeps us healthy. Composed of a complex network of cells and proteins, the immune system defends and protects the body from foreign substances and pathogens that cause disease.
Innate immune system
The innate immune system includes the first line of defense shielding the inner body from outside invaders—our skin, hair and the mucous membranes of the respiratory, digestive and reproductive tracts. The second line of defense is the non-specific response of the body to attack invading pathogens. These are chemicals in the blood and cells such as natural killer cells, macrophages, and neutrophils.
Adaptive immune system
The adaptive immune system responds later. It is a specific response to bacteria, viruses, or other foreign substances. The body creates T and B cells to produce specific antibodies against the invading pathogen.
Our immunity decreases with age and chronic diseases such as diabetes, heart disease, cancer, and chronic lung disease. Stress, nutrient deficiency, leaky gut, smoking, and obesity also decrease the immune response.
Foods to boost your immune system
First, eliminate sugar and simple carbohydrates (white bread, pasta, white potatoes, and sweets). Second, concentrate on eating real whole foods, and cut out processed foods. I know, sometimes the grocery store shelves may look empty. But fresh or frozen fruits and vegetables are loaded with vitamins, minerals, and plant compounds to boost your immune system.
Eat to beat disease
Dr. William Li, author of Eat to Beat Disease recommends these foods to boost immunity.
- Mushrooms: These increase protective antibodies from your saliva and ward off infection. The good stuff is in the stems and the caps, so make sure you enjoy both.
- Broccoli Sprouts: Sprouts are baby broccoli plants that are great for salads and smoothies. Research shows that eating these actually pumps up your immune system against viruses. If you cannot get the sprouts, eat broccoli.
- Extra Virgin Olive Oil: EVOO ramps up the number of your immune cells and activates them.
- Pomegranate Juice: Increases healthy bacteria in the gut called Akkermansia. Higher levels of this bacterium are associated with an improved immune response.
- Blueberries: Research has shown that blueberries increase certain types of immune cells in healthy people.
- Blackberries: Significant source of vitamin C and dietary fiber. They’re great for your gut bacteria, which means they’re great for immunity.
- Oyster Sauce: It’s used for sauces in Chinese food and actually made from oysters. Scientists have shown that extracts made from oysters can boost a healthy immune response and calm inflammation at the same time.
- Tomatoes: A significant source of vitamin C. You can eat the tomatoes whole, cook them, or enjoy it as a sauce.
- Green Tea: A natural substance in green tea called EGCG calms inflammation and helps to reset immune systems to healthy levels.
- Pecans: Packed with fiber and omega-3 fats that support immunity.
Foods with anti-viral properties from Dr. Mark Hyman
- Kaempferol (spinach, cabbage, dill)
- Quercetin (dill, onion, oregano, chili pepper, apples, leafy green vegetables, broccoli)
- Hesperidin (oranges, grapefruit, lemon, tangerines)
- Oleuropein (olives and extra virgin olive oil)
- Catechins and epicatechin gallate (green tea)
- Lauric acid (unrefined virgin coconut oil)
Herbs and spices with anti-viral properties
- Ginger
- Garlic
- Turmeric
- Rosemary
- Chili pepper
- Oregano
Supplements to boost your immune system
This is not medical advice. Please consult with your physician before taking supplements.
Here are some specific vitamins and minerals recommended for boosting immunity. The recommendations below are guidelines. If you are already taking a multivitamin supplement, verify it contains most of these vitamins and minerals.
Vitamin D—get some sun! The body makes Vitamin D naturally when exposed to the sun with no sunscreen. Supplement with 500- 2000 IU daily. (Some say 4000/IU/day but be careful—too much vitamin D is toxic.)
Vitamin C—typical doses range from 500 mg to 1000 mg daily
Melatonin—1 mg to 3 mg each night and also aids in sleep
Zinc—typical dosing is 15 mg to 30 mg daily
Selenium—supplement with 200 mcg daily
Magnesium—supplement with 400 mg daily
Omega-3 fatty acids (EPA+DHA+DPA)–fish oil supplement
Quercetin—500 to 1000 mg daily
Vitamin A—best to get from foods (sweet potatoes, carrots, spinach, and broccoli) but a supplement of up to 25,000 IU daily can be taken
Boost your immune system with lifestyle changes
Spend time outside
Research proves spending time outside in a forest (called forest bathing) increases your innate immunity. Scientists showed the essential oils released from trees increase natural killer cell activity. So go outside and spend some time with the trees!
Reduce stress
Cultivate a healthy mindset by doing whatever helps to calm your fears and relax. For example, yoga, prayer, meditation, deep breathing exercises, helping others, listening to music, dancing, watching funny movies, singing, and gardening.
Try not to become obsessed with the news. Get the facts, then turn it off.
Exercise
Strive for 30 minutes of activity per day. For example, try walking outside in the forest and get that forest bathing effect! Plus, make some vitamin D in the sunshine.
Sleep
Sleep is not wasted time! Our brains detox during sleep. When we don’t get enough sleep, the brain cannot “take out the garbage.” Quality of sleep is just as important as quantity. Also, when we don’t get enough sleep, we have an increased appetite and poor decision making, which leads to overeating.
Other suggestions
- Do not smoke
- Limit alcohol (an immune suppressant).
Conclusion
Our health is more important now than ever before. Be sure to take steps to boost your immune system and stay healthy.
