When we’re healthy and feeling great, we don’t think much about the immune system, with its tissues and roving lymphocytes keeping us in top condition. However, like the rest of the body, the immune system is vulnerable to stress, particularly chronic stress. In fact, chronic low-level stress is more harmful to the immune system than high levels of acute short-lived stressors.
Given how important the immune system is, it’s no wonder people look for ways to help support it, but there’s no proof that dietary supplements work for people with average health. In fact, there’s no one perfect way to heighten the workings of your immune system. In general, what’s helpful for good health is beneficial for the immune system.
Consider the following aspects of good health that also boost your immune system’s functioning:
Hygiene. Your immune system keeps you safe, but you can help it out with frequent hand washing. Washing your hands is the single most effective action you can take to keep yourself from getting a bacterial or viral infection.
Diet. A healthy diet includes fruits and vegetables, whole grains, complex carbohydrates and as little added sugar as possible. Avoid lots of simple carbs, saturated fats, added sugars and highly processed foods.
Supplements. Dietary supplements, like vitamins, aren’t typically necessary for healthy adults. However, senior citizens may find it helpful to discuss adding supplements to their diet, as aging may reduce the efficiency of the digestive tract, leading to fewer nutrients making it to the tissues that need them.
Exercise. Daily moderate exercise is a big part of good health. You don’t have to train like an Olympian. You just need to get in motion. About 150 minutes of moderate exercise a week benefits the health of the immune system.
Smoking. If you smoke, quit. Smoking has been proven to reduce the effectiveness of the immune system.
Sleep. Seven hours of restful sleep is a good target. Avoid regular use of over-the-counter sleeping aids. Instead, speak with your physician if you’re having trouble getting enough rest.
Vaccinations. Make sure your vaccinations are up to date. Vaccinations aren’t just for children. Adults can be vaccinated for pneumonia, meningitis, Hepatitis A and B, Human Papilloma Virus (HPV), and herpes zoster, as well as influenza.
Damaris Aragon, ARNP, BC provides a full spectrum of mental health care to people in Spokane, Washington, and surrounding areas. She focuses on providing personalized, compassionate care that adheres to current evidence-based standards. Reach out to Damaris through her contact page or calling 509-342-6592.
