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Ways to Support Your Immunity

Exercise Regularly

The lymphatic system plays a major role in our immune function. Its network of lymphatic vessel and nodes transports and filters a fluid called lymph around the body; this fluid contains important antibodies and white blood cells. The lymphatic system is not influenced by the heart muscle (1) in the same way our circulatory system is, instead it requires movement to assist in the transportation of these cells.

Give Up Smoking

Although one study early in 2019/2020 suggested smoking had beneficial affects against the COVID-19 coronavirus, this was very quickly dismissed as the pandemic progressed and understanding improved. Smoking can lower our immune defence against many conditions. As smoking is proven to cause damage in the lungs, it can leave smokers vulnerable to respiratory conditions and should therefore be avoided to help protect against such. It is also advised that vaping be avoided for the same reasons (2).

Moderate Alcohol Consumption

Alcohol makes it harder for the immune system to mount a response to an invading pathogen (virus, bacteria etc). It can damage immune cells throughout the body and can kill the healthy gut bacteria which helps us reduce our risk of infection (3), potentially leading to complications and greater chance of disease. Of course, the term moderation is subjective, but the NHS provide some specific and simple guidance we can all follow. They recommend no more than 14 units of alcohol per week for men and women, ideally spread over at least 3 days if the full 14 units is to be consumed. This is equal to 6 pint of average strength beer, or 10 small glasses of low strength wine (4).

Limit Your Consumption of Processed Foods and Sugar

The consumption of sugars found in many processed foods and confectionary may affect the function of important killer t-cells, a type of white e blood cell intrinsic to our immune system. Drinking a one litre sugary drink, or eating 100g of sugar may reduce the effectiveness of white blood cells, including killer t-cells by up to 40%. This can reduce the potency and associated function of the immune system for up to 4 or 5 hours (5/6). High sugar intake is also linked to obesity and type 2 diabetes; conditions known to pose a greater risk for complication and co-morbidity.

Maintain Your Personal Hygiene

While it has been implied by some that continually washing our hands and face may, in some way, reduce our immune function. There does not seem to be any credible scientific evidence attached to this aptly named 'hygiene hypothesis'. From the very early stages of the COVID-19 pandemic, we have been taught the importance of regular washing to reduce our chances of infection, and this has been continually reinforced throughout. While hand washing can not eliminate microbes within the environment, we know it can still reduce our overall risk of infection (7). Regular upkeep of personal hygiene is vital as a first line of defence against potential infections, ridding our hands and faces of invisible invaders and microscopic nasties.

Reduce Stress

Increased stress and anxiety can weaken your immune system. Stressful situations can activate our fight or flight system resulting in the release of adrenaline, hormones, and other chemicals into our body (8). This has a physiologic response on the body increasing heart rate, dilating pupils, elevating blood pressure, raising blood sugar levels, and creating muscular tension. If the stress continues, the body increases its resistance to help us push through. However, continual exposure will lead to a depletion of resources and will ultimately exhaust and therefore suppress the immune system (9).

Eat Foods Which Support Your Immune System

A balanced diet is always a good place to start, we are what we eat after all! Garlic and onions, are some of the worlds oldest crops, grown from as early as 7000 years ago. Allicin, a sulphur containing compound, is released when garlic is crushed or minced, this intern breaks down into antioxidants which we need to help fight infection and disease (10). Other immune boosting foods include elderberries, poultry, mushrooms, citrus fruits, bell peppers, carrots, ginger, cabbage, almonds, live yoghurts, beans, sweet potatoes, and spinach (11). We must bear in mind that the foods we eat will not prevent infection, but they can help to support our bodies in fighting it.

Sleep

It is well documented that regular sleep patterns assist our immune system to function optimally. Our bodies require time to rest and recover from the stresses and activities of each day. During sleep cytokines are produced (12). These are small proteins which are essential in controlling the growth and activity of other immune cells. T-cells are also produced during sleep; there are many types of t-cells including, cytotoxic killer t-cells (CD8), helper t-cells (CD4) and memory cells, all crucial for our bodies defence mechanism. Up to 9 hours of quality sleep is often recommended as optimal. We suggest aiming to maintain regular sleeping hours even through periods of change (holidays etc). The many benefits of a regular sleeping routine include, reduced stress, improved concentration, and maintaining a healthy heart to name but a few (13).

Keep Hydrated

Maintaining good hydration levels is crucial for optimal health. Water is required by every system in the body, and aids in proper function of the heart, brain, and muscles. It helps the body carry nutrients to your cells (14/15/16) and is also very important for our body's detoxification pathways (skin, lungs, kidneys, colon, liver). Staying well hydrated is essential in maintaining good lymphatic draining, ensuring the elimination of pathogens (viruses, bacteria etc) as well as other waste materials from our system. Different sources provide a variety of suggestions as to how much water we should drink in a day. The Eat Well Guide suggests 6 to 8 glasses; this equates to approximately 1.2-1.5 litres of liquid and does include milk, sugar free drinks, as well as tea and coffee (17).

LIFESTYLE DEVELOPMENT SCIENCE