Simple Strategies to Strengthen Your Immune System

Microbes love sugar; your immune system does not. Studies show that sugar in all forms (glucose, fructose and sucrose) suppresses immune function for five hours after eating it. (4) Our Paleolithic ancestors are reported to have enjoyed honey and fruit on the rare occasion they found it; not on a daily basis. Give it a try: To make yourself inhospitable to infectious microbes and improve your immune function, stop feeding infectious microbes their favorite foods: sugar and processed carbohydrates. Add healthy fats like avocado, olives, olive oil, ghee, coconut, and nuts and seeds; and eat more clean protein sources like wild fish, 100% grass-fed meats, and pastured poultry.

A wide body of scientific evidence shows that garlic and ginger offer powerful anti-inflammatory and antimicrobial properties — even against drug-resistant pathogens. Coconut oil has been shown to control the fungal pathogen Candida albicans. Curcumin, the yellow-orange pigment from the turmeric root, has been shown to modulate the immune system and improve autoimmune conditions. Finally, fermented foods, like sauerkraut and kimchi, are antimicrobial and immune-enhancing. (5, 6, 7, 8) Give it a try: Add as many of these immune-enhancing foods and spices as you like to your meals every day.

Phytochemicals are literally plants’ immune systems, protecting them from invaders, predators, and microbes like fungus. Our modern lives filled with processed foods devoid of vital phytochemical compounds mean we have lost a key part of our own immune function and resilience. Dr. Bland says those phytochemicals literally communicate beneficial messages with our own immune cells. Give it a try: Eat a variety of colorful vegetables to extract phytochemicals like carotenoids in red, orange, yellow, and green plants; flavonoids in berries, apples, and onions; sulforaphane in cruciferous vegetables and broccoli sprouts; and lutein and zeaxanthin in dark, leafy greens. 

Studies show that following a Paleolithic (Paleo) diet is one of the best strategies to reduce obesity, diabetes, and beat an autoimmune condition. Unfortunately our soils have become depleted of key nutrients and we simply can’t expect to get all the necessary nutrients we need through food. Supplementing with targeted nutrients long-term is one of the best strategies to replenish your depleted stores and defend against infections like COVID-19. These supplements are known to improve resilience to infection: 1 ml liposomal methyl B-complex; 2 – 3 gr corn-free  vitamin C; 5-10K IU liposomal D3 + K2; 500 mg quercetin; 1 ml liposomal glutathione; 200 mg R-lipoic acid; 500 mg curcumin; 500 mg resveratrol; and 3-6 mg timed release melatonin. Give it a try: You can find these and other professional-grade supplements that help support your immune system and lower inflammation in my online supplement store, Fullscript.

Your immune system functions best when you get enough sleep. Fewer than six hours of sleep per night suppresses immune function, turns on inflammatory genes, and increases risk of obesity, type 2 diabetes, and cardiovascular disease (CVD). Eight or more hours may be ideal for anyone with autoimmune issues. Give it a try: Can you mimic our ancestors who went to bed when it was dark, and woke with the sun? Consider getting in bed earlier so you’re asleep by 10 pm to get the most restorative deep sleep. Make sure your room is cool and dark and use eye shades and earplugs as needed. I recommend 3-6 grams timed release melatonin an hour before bed to help with both sleep and optimal immune system function.

A review of 18 studies found that those who sat for the longest periods of time were twice as likely to have diabetes or heart disease and had a greater risk of death compared to those who sat the least.(9) in the longest-lived places like the Blue Zones, for example, people moved throughout the day, walking to villages, climbing hills, doing chores, manual labor, and gardening. This daily activity is called “NEAT” for Non–Exercise Activity Thermogenesis, meaning the metabolic benefits from daily activities like gardening, housework, or even fidgeting. Give it a try: Moderate daily exercise, as in 40 minutes of walking most days, reduces systemic inflammation and incidence of upper-respiratory illness (URI). (10) Because sitting for two hours can undo 20 minutes of exercise benefits, make sure you stand and move throughout the day to get “NEAT” benefits.

Stress can be beneficial, as long as it’s short-lived. Chronic stress is toxic, and has negative effects on almost all functional measures of the immune system. Give it a try: Do what you can to let go of unnecessary stressors like worry and anxiety over things you cannot control. Find healthy ways to relax, like a daily ten to twenty-minute meditation practice, a gentle qigong session, soaking in a hot Epsom salts bath, laughing, and slow, conscious breathing, which have all been proven to reduce stress and lower inflammation.

Gardening is a common activity among 80, 90 and 100+ year olds in the Blue Zones. Nearly all centenarians grew (or grow) a garden. It’s a beneficial form of exercise, it helps to reduce stress, it allows you to grow nutrient-dense food, and the beneficial microbes from the soil may have a beneficial effect on the human microbiome. Give it a try: Do you have a little space, even in pots outside? Perhaps there’s a community garden nearby. Or if you don’t have outdoor space, do you have a ledge on your kitchen window where you can plant herbs or sprouts? Zach Bush, MD reminds us that by tending to microbial diversity of the soil, earth’s macrobiome, we help to restore essential diversity of our own microbiome.

Social isolation has been identified as one of the worse types of stress and studies show it may be worse for your health than smoking, obesity, and physical inactivity. Conversely, social connectedness promotes wellbeing and improved immune function. Do what you can to connect safely, whether that’s online over Facetime or Zoom or going for an appropriately-distanced walk. Give it a try: If you’re feeling isolated, consider joining uplifting communities like local MeetUp groups or supportive Facebook groups. The plain old telephone is great too. Who can you reach out to today to brighten their day? You’ll be brightening yours too and strengthening your immune system in the process.