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The immune system is precisely that – a system – and to function well, it requires balance. There is still much that researchers don’t know about the intricacies and interconnectedness of the immune response. But we are seeing more and more that the effects of lifestyle on the immune system are worth exploring further. The detrimental effects of a poor diet, lack of exercise, psychological stress, and other factors on the immune response do seem to respond to general healthy-living strategies which are good to start early in life.
Even so – while some people age healthily, many studies conclude that, compared with younger people, the elderly are more likely to contract infectious diseases and, even more importantly, more likely to die from them. Respiratory infections, the flu, the current COVID-19 virus, and particularly pneumonia are a leading cause of death in people over 65 worldwide. No one kows for sure why this happens, but some scientists have observed that this increased rick correlates with a decrease in T cells (a type of thymus produced lymphocyte actively involved in the immune response), possibly due to the thymus atrophying with age and producing fewer T cells to fight off infection.
And while there is a disproportionate effect of COVID-19 on older adults, continuing data suggests that other groups have also been disproportionately affected – specifically those with underlying immune issues and pre-existing conditions like Type 2 diabetes, and heart and lung diseases. (1)
So clearly some lifestyle choices can positively impact our metabolic and immune health, and potentially make us more resistant to diseases like COVID-19.
Studies validate that there are indeed some real ways to boost our immune system through three important factors – nutritious foods especially fruits and vegetables, proper exercise, and sound sleep.
All three of these have positive effects on your metabolic health, as well as your body weight. (2) (3) (4)
Let’s have a closer look:
Nutrition
Fruits and vegetables have thousands of active compounds that help support immune strength. Diets high fruits and vegetables, and low in simple carbohydrates, can also help retain insulin sensitivity and promote metabolic health. In particular: leafy greens contain iron, folate, and Vitamin C, carrots and sweet potatoes are high in Vitamin A, bell peppers and citrus are very high in Vitamin C, nuts, lentils, and seeds are a good source of zinc, which helps support immune function.
Exercise
Just like a healthy diet, moderate exercise can contribute to general good health and therefore to a healthy immune system. It can increase blood flow, help clear bacteria out of your airways, cause a brief rise in body temperature that may be protective, strengthen antibodies to help fight infection all while increasing the effectiveness of immune cells. One study even found that older adults who exercised more vigorously had immune systems similar to those of much younger adults. (5)
Sleep
Research shows that people who are sleep deprived or consistently miss out on quality sleep, are not only more likely to get sock after being exposed to viruses and bacterias, their bodies take longer to recover. Stress and disrupted routines can make it hard to relax at night, but it’s worth trying because irregular sleep patterns are associated with an increased risk of metabolic disorders and possibly obesity.
While all of the above cannot magically make you resistant to all infectious diseases, these important habits to build a steady routine around can help you get and stay healthier over time.
- https://www.cdc.gov/coronavirus/2019-ncov/need-extra-precautions/people-at-higher-risk.html
- https://www.pcrm.org/news/blog/foods-boost-immune-system
- https://www.abc.net.au/science/articles/2010/11/02/3054621.htm
- https://www.medicalnewstoday.com/articles/324432#The-mechanism-that-disrupts-T-cells
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2684080/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3256323/
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