Written by Professor Stephen Mashingaidze and Rumbidzai Mukori-William for BonVie Medical Aid scheme
Complexity of self-immune defense
Boosting immunity is not an easy task, as it goes beyond the normal trends of eating more citrus fruits, vitamin C supplementation or having the jab. Hence, making this norm belief of boosting individual immunity to be very tempting, but the capacity is misleading for many reasons. As there are specific strategies and nutrients that one needs to adhere to for optimal support of the immune system during winter.
Harvard Health defines “the immune system” as precisely that — a system, not a single entity. To function well, it requires balance and harmony. Without a healthy immune system, one is either prone to having congenital problems, having to be on medications that suppress their immune system, or having a disease that suppresses it. Hence, there is still much that researchers don’t know about the intricacies and interconnectedness of the immune response. For now, there are no scientifically proven direct links between lifestyle and enhanced immune function.” This argument is further supported in relation to how self-immune defence is complex, and it depends on individual genetics and the environmental circumstances. (1) The African nutritional practices before fast food outlets were introduced and the growing of synthetic foods. This introduced chemicals into the food value chain and carcinogenic effects. This problem of compromised immunity is confirmed from our recent research at the Fully Enrich Clinic. According to Harvard Health, “But that doesn’t mean the effects of lifestyle on the immune system aren’t intriguing and shouldn’t be studied. Researchers are exploring the effects of diet, exercise, age, psychological stress, and other factors on the immune response, both in animals and in humans. In the meantime, general healthy-living strategies make sense since they likely help immune function, and they come with other proven health benefits”.
Strategies for Boosting Immunity naturally
Lymphocyte cells in your bone marrow and lymph nodes read the flu or cold virus and make antibodies. For these cells to function well, ensuring that they are healthy and vigorous is vital, without disturbing or poisoning them. Hence diet plays a key role, as foods high in sugar, heavy fats and alcohol are best avoided. In conjunction with other lifestyle tips, such as:
- Exercise, in the form of regular physical activity, helps to support immune function and reduces the risk of infections. (2) Instead of focusing on doing vigorous sessions at the gym, any form of movement that helps to get your lymphatic system working well, through walking, jogging, stretching, deep breathing and gardening. All these activities go a long way in helping to strengthen your immunity.
- Adequate hydration is essential for maintaining mucous membrane health and supporting immune function. Hot or warm beverages such as decaffeinated or herbal teas are excellent for keeping you warm and supporting your immune system naturally. (3) Green tea with ginger is a delicious way to start the day; hibiscus tea is also good due to the high vitamin C levels.
- Prioritising adequate sleep is crucial for immune function and overall health. Having a good night’s rest is interconnected with a strong immunity in relation to disease development and inflammatory homeostasis. (4) Different aspects of immunity are regulated by different sleep characteristics of the different cycles. These have an impact on specific aspects of immune function, including cytokine production and T-cell activity.
Key Nutrients for Immunity
- Adequate vitamin D intake, whether from direct sunlight or supplementation, has proven to be effective in the prevention of flu. (5)
- Vitamin C is essential for immune function and has been shown to reduce the severity of infections. (6)
- Zinc plays a critical role in immune cell function and reduces the severity of infections. (7) Probiotics support gut health and immune function, reducing the risk of infections. (8)
Conclusion
Boosting immunity during winter is crucial to prevent infections and maintain overall health. By incorporating strategies like vitamin D supplementation, exercise, and a balanced diet, individuals can support their immune function and reduce the risk of infections. By incorporating these strategies and nutrients, individuals can support their immune function and reduce the risk of infections during winter.
References:
Childs et al. (2019). Diet and immune function. Nutrients, 11(10), 2273
Nieman et al. (2018). Exercise and immune function. Nutrition Reviews, 76(1), 1-11.
Popkin et al. (2010). Water, hydration, and health. Nutrition Reviews, 68(8), 439-458.
Irwin et al. (2016). Sleep and inflammation: Partners in sickness and in health. Nature Reviews Immunology, 16(10), 625-637.
Martens et al. (2020). Vitamin D and respiratory infections: A systematic review and meta-analysis. Nutrients, 12(12), 3441.
Hemilä et al. (2013). Vitamin C for preventing and treating the common cold. Cochrane Database of Systematic Reviews, 2013(1), CD000980.
Prasad et al. (2019). Zinc and immune function: A review. Nutrients, 11(11), 2564.
Villena et al. (2019). Probiotics and immune function. Nutrients, 11(10), 2311.
Authors
Thank you so much with these insights to our healthy system nuggets