Doctors recommend combining fresh air with physical activity, to be exposed to beneficial microbes in nature to support gut health and immunity (Getty Images)
“Immunity boosting is crucial to survival and well-being, as it is an indicator of how well the body is able to defend itself against germs, viruses and other health damage,” nutritionist and cancer recovery coach Pam Hartnett tells Eating Well.
She explained that just as certain habits can threaten the immune system and lead to its disruption after it was working well, several factors and lifestyle - such as nourishing the body naturally - can also support it and keep disease away from it, in a way that is like forming a well-trained army ready to protect our health.
Read also
list of 4 itemslist 1 of 4
Why is the alkaline diet a myth?
list 2 of 4
To overcome bouts of distress and frustration... learn about the causes and solutions
list 3 of 4
Why does Generation Z look older than its age?
list 4 of 4
How to get rid of belly fat in Ramadan? Here are some tips
end of list
Here are 5 things that most of us might think could be harmful to our health, but experts say are more immune-supportive than we expect.
Eat lots of fruit
Many people ignore the fiber content of fruits, antioxidants, and essential vitamins and minerals, and handle them with caution, for fear of their sugar content, even though fruit is “nature’s candy” and is a source of natural sugars. Its fiber, for example, is a friend of immune health that supports a healthy gut microbiome, “as 80% of our immune system is located in our gut,” says registered dietitian, Courtney Kuo.
Watermelon is a healthy fruit rich in fiber (Getty Images)
According to research, when we eat fruits rich in fiber, such as watermelon, mango, or apples, “their fibers are broken down or fermented in the colon by intestinal bacteria, to produce short-chain fatty acids that reduce inflammation and increase intestinal bacteria and their diversity,” noting that intestinal bacteria are “the least diverse.” ", associated with an increased risk of disease.
Research also indicates that fruits (as well as vegetables) have protective benefits against chronic diseases that threaten the immune system, thanks to their wealth of nutrients, and because they are among the most important natural sources of antioxidants, “which help reduce oxidative stress and inflammation that may negatively affect immunity.”
But Courtney Coe advises people with diabetes to consult a doctor or nutritionist to learn how to eat fruit safely, ensuring that blood sugar is balanced and the immune system is monitored.
Limit nutritional supplements
Supplements are viewed as a magic wand for immune support, and as soon as the slightest sign of a sore throat appears, you should rush in to take vitamin C supplements.
But Dr. Raj Dasgupta, an assistant professor of clinical medicine at the University of Southern California, says, “Some rely on instant immune boosts, place too much faith in nutritional supplements, and neglect to maintain an overall healthy and sustainable lifestyle.” The truth is that some nutritional supplements, or so-called With immune boosters, “they are not beneficial for the immune system.”
“In fact, large doses of nutritional supplements such as vitamin C or zinc are a waste of money, and there is no conclusive evidence that they prevent colds and flu,” says certified nutritionist Sarah Hormacchia.
Large doses of nutritional supplements such as vitamin C or zinc are a waste of money (Shutterstock)
She added that for most adults, “a healthy and balanced eating pattern does not require additional supplements, as it supports long-term immune health,” without ruling out the need for some nutritional supplements sometimes, to be supportive of a healthy diet if necessary.
A study published in 2015 found that the harmful effects of these products were responsible for about 23,000 emergency department visits annually, in the United States alone.
Go out and be exposed to the sun and cold
Although excess ultraviolet rays from sunlight may be linked to various forms of cancer, “staying in the shade can steal our chances of having greater immunity,” according to research published by the Journal of Biochemistry in 2021, on the benefits of vitamin D when exposed to... Safe for sunlight.
Because increased reliance on devices often keeps us indoors, “spending time outside, even in the cold, helps boost the production of vitamin D,” whose deficiency is a public health risk around the world, says Courtney Kuo. “It helps… “Preparing our immune system to fight viruses and bacteria.”
Spending time outside, even in the cold, helps boost vitamin D production (Shutterstock)
She recommends combining fresh air with physical activity, to be exposed to beneficial microbes in nature to support gut health and immunity, noting that one study determined the safe time for exposure to the sun, “between 5 and 30 minutes on sunny days.”
In the same vein, low temperatures may cause illness, but outdoor activities in cold weather, such as immersing or bathing in cold water, “can boost immune function by lowering inflammation and increasing the production of certain immune cells,” says Alina Hutchinson. , certified nutritionist at a biotechnology company.
Also, after reviewing hundreds of studies, a group of Canadian researchers concluded that “there is no need to worry about exposure to mild cold, as it has no harmful effect on the human immune system,” according to the Harvard Health website.
Eat animal proteins
Despite the widespread popularity of vegetarian diets, it may raise skepticism about animal proteins such as eggs, meat, and fish, to the point that many have come to believe that red meat and eggs are harmful to their health, Courtney Coe says, “When it comes to the immune system, animal proteins are not only good; "It's very valuable."
Foods rich in animal protein help maintain blood sugar balance (Deutsche Welle)
It contains essential amino acids that the body uses to make certain proteins needed by the immune system, in addition to being rich in important nutrients, such as zinc, iron, vitamins A and B, and omega-3 fatty acids, and “their deficiency may increase the risk of infection.” , according to research.
Foods rich in animal protein also help “maintain blood sugar balance, which supports hormones and bowel function, and improves the response to stress, and thus the immune system,” according to Koo.
Maintain a social atmosphere
We may sometimes avoid meeting people we love, for fear of infection with a virus, but loneliness may cause more stress and contribute to bad health behaviors such as smoking or lack of good nutrition, which is linked to immunosuppression and weak immune response, or what is called “immune metabolic syndrome.” ", which expresses the group of diseases that can be caused by loneliness, according to research published by the International Journal of Environmental Research and Public Health in 2021.
On the other hand, one study found that “more social participation is associated with a lower number of white blood cells, which the body produces in abundance as a sign of disease,” while social isolation “may lead to enhanced inflammation.”
Source: Al Jazeera + websites