With the flu making news headlines, and everyone around you taking sick days, you may be grasping at anything that says it will "boost" your immune system. It sounds too good to be true, but is it actually possible to armour your immune system to prevent getting sick? Well, yes and no.
Your immune system is really made up of two parts, the innate and adaptive immune systems, says Rita Kachru, MD, assistant Professor of clinical immunology and allergy at the David Geffen School of Medicine at UCLA. The innate immune system is your body's first line of defence, and is made up of your skin, white blood cells, and other substances in your blood. If your innate immune system isn't able to kick a pathogen, then your adaptive immune system (which is composed of defence cells and antibodies) jumps in to fight it.
There are tons of complex factors that contribute to the strength of a person's immune system, and genetics play a big part, says Andrew Murphy, MD, an allergist and immunologist in Delaware County, PA. Broadly speaking, there isn't sufficient data that supports the idea that you can "boost" the immune system you were born with through lifestyle changes alone, according to Dr. Murphy.
That said, adopting certain healthy habits can help your adaptive immune system do its job if and when you get sick, Dr. Kachru says. While these habits definitely can't cure an infection or replace medication, they may give your immune system a leg up.
Consider vitamin C and D supplements.
Dr. Kachru says that if you do anything at all to help your immune system, take vitamin C. Important cells in your immune system, such as T-cells (a type of white blood cell that helps protect from infections), need vitamin C to function. Popping vitamin C supplements or chugging orange juice is not going to cure your cold or keep you from getting the flu altogether, but it may shorten the length of a cold if you get one. Additionally, studies suggest that vitamin D actually activates and mobilises T-cells, so it's crucial for fighting off illnesses.
Get enough sleep.
Studies suggest that when you're sleep deprived, parts of your immune system shut down, making you more susceptible to illnesses. That's because, while you're asleep, your body makes protective proteins that are required to fight an illness, according to the Mayo Clinic. If you don't give yourself enough time to make these proteins, you may not be able to fight illnesses. On the flip side, your immune system functions best when you are getting enough sleep (ideally seven or more hours a night).
Eat soluble fiber.
When your body is confronted with an infection, your immune cells become inflamed, which means that they're fighting that infection. Eating foods that contain soluble fibre will help those cells shift to become anti-inflammatory cells, meaning you'll heal faster, according to a 2010 study. Dr. Kachru also recommends eating fibrous foods to help your immune system. Some foods that contain this particular type of fibre include oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables.
Exercise regularly.
Regular exercise may help your immune system, but it's not clear exactly how, Dr. Kachru says. Some researchers believe physical activity can flush bacteria out of your lungs and throat (although, FYI, you can't "sweat out" a cold). There's also some evidence that suggests that exercise causes white blood cells and antibodies to circulate through your body faster, and therefore could pick up on an illness faster.
Either way, moderate exercise seems to do your immune system some good, but excessive exercise may negatively impact your immune system, Dr. Murphy says. In other words, find ways to be active in your everyday life and through fitness routines that you enjoy, and don't force yourself to get to the gym if you're not feeling it.
Take omega-3.
In studies on mice, omega-3 fatty acids have been shown to prevent inflammation and enhance white blood cell activity. There's reason to believe that taking an omega-3 fish oil supplement may be beneficial for your immune system overall, Dr. Kachru says. Eating fatty fish, like salmon, mackerel, and tuna, is another (delicious) way to incorporate omega-3's in your diet.
Maintain a balanced diet.
Broadly speaking, diet can impact your immune system, Dr. Murphy says. For example, people with severe malnutrition tend to be more vulnerable to infections. There's some evidence that specific nutritional deficiencies (like zinc, selenium, iron, copper, folate, vitamins A, B6, C, and E) may impact immune responses, but "it's not clear how that would translate to to human health in the real world," he says.
There's no reason to go on a crazy diet, though. Your best bet is to just review what you're eating, and make sure it's balanced, which just means you're eating a variety of foods, rather than restricting yourself to (or missing out on) one type of food or food group. "If, for some reason, your diet is deficient in essential vitamins and/or minerals then consider a supplement," Dr. Murphy says.
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