CARING FOR YOUR IMMUNE SYSTEM

Here are some other approaches to providing your immune system with support.

Cut out sugar

Filling up on sugar-loaded empty calories may decrease your intake of the nutrient-dense foods needed for adequate levels of immune-supporting nutrients, according to naturopathic doctor Ashley Stapleton. “Brightly coloured fruits and vegetables, healthy fats, and good-quality proteins are crucial in supporting your body’s immune system.”

“[Sugar] also changes the character of your gut bacteria, leading to a loss of microbial diversity,” says Stapleton. “Our microbiome is a key barrier in our immune system, and changes can lead to gut permeability and inflammation, which make you more susceptible to disease.”

Avoid alcohol

“Alcohol intake has a significant negative impact on your gut bacteria,” Stapleton says.

“It limits the communication between the microbiome and the intestinal immune system. It damages the lining of the digestive tract and other frontline immune cells, which can lead to leakage of damaging microbes into circulation

... It also impairs the immune cell function of the respiratory tract, making you more susceptible to respiratory infections.”

Get plenty of good sleep

“Sleep disturbance can suppress antiviral gene activities,” Stapleton says. “[While we sleep,] many virus-fighting immune cells are created, and pro-inflammatory cells are limited.”

Relax

“Stress can have a disastrous effect on your immune system,” Stapleton says. “When we have a stressful event, our bodies release cortisol into the bloodstream. Over short periods of time it’s incredibly helpful, but over the long term, it can have some negative side effects.” Consider meditation, yoga, walking, deep breathing, or light exercise.