5 Tips to Boost Your Immunity

Maintaining a strong immune system is crucial for overall health, especially as we age. A recent study revealed that centenarians—those who live to be 100 or older—often possess a unique immune profile that helps them delay the onset of age-related diseases.

While genetics may play a role, we can all take proactive steps to enhance our immune function through lifestyle choices. The importance of proper vitamin D levels has garnered increased attention since the COVID-19 pandemic. That’s because vitamin D also can bolster your body’s immune system to fight infectious diseases

Vitamin D, a fat-soluble vitamin, is typically acquired naturally through certain foods and exposure to sunlight. It helps balance the amount calcium and phosphate in our bodies, which is crucial for healthy bones, teeth and muscles. In older adults, bone health is vital for preventing falls and fragility fractures. But recent research has found they are not beneficial for healthy adults. In line with other studies, vitamin D supplements should be taken primarily by those diagnosed by their doctor with a vitamin D deficiency.

“A healthy diet combined with regular weight bearing exercises including gait training is of utmost importance in the geriatric population,” explains Alexander Gaukhman, M.D., orthopedic surgeon with Baptist Health Orthopedic Care at Boca Raton Regional Hospital. “Starting with 30 minutes a day and increasing resistance to a comfortable level can help decrease the risk of falls and subsequent fractures. Coupled with a healthy diet, daily exercise and occasional supplementation, patients can expect an improvement in their quality of life.”

Here are five tips to boost your immunity and potentially improve your longevity.

1. Nourish Your Body with Immune-Boosting Foods

Nutrition is a cornerstone of a healthy immune system. Incorporating specific foods into your diet can provide the nutrients your body needs to fend off illness. Consider adding https://baptisthealth.net/baptist-health-news/nutrition-is-key-to-a-healthy-immune-system:

• Fruits: Oranges, lemons, and grapefruits are high in vitamin C, which is known to enhance the production of white blood cells. Certain fruits are also high in fiber, such as apples and a variety of berries, can be beneficial for your immune system
• Garlic: This flavorful bulb has been shown to enhance immune function and has antimicrobial properties.
• Ginger: Known for its anti-inflammatory effects, ginger can help support immune health and may reduce the risk of infection.
• Leafy greens: Vegetables such as spinach, kale, chard, collard greens, arugula and lettuce, provide substantial health benefits, including boosting your immune system. Many are packed with vitamins C and E, as well as antioxidants.
• Yogurt: Probiotics found in yogurt can promote a healthy gut, which is crucial for a strong immune response. 

2. Stay Active with Regular Exercise

Regular physical activity not only keeps your body fit but also plays a vital role in maintaining a strong immune system. Exercise promotes good circulation, which helps immune cells move more freely throughout your body. Aim for at least 150 minutes of moderate aerobic activity each week, such as brisk walking or cycling, combined with muscle-strengthening exercises on two or more days.

3. Prioritize Sleep

Quality sleep is essential for immune health. During sleep, your body produces cytokines, proteins that help fight infection and inflammation. Aim for 7-9 hours of uninterrupted sleep each night. Establish a calming bedtime routine, limit screen time before bed, and create a comfortable sleep environment to improve your sleep quality.

4. Manage Stress Effectively

Chronic stress can negatively impact your immune system. To combat stress, consider incorporating mindfulness practices such as meditation, yoga, or deep-breathing exercises into your daily routine. Even short breaks throughout the day can help lower stress levels and promote better overall health.

5. Consider Supplements Wisely

While a balanced diet is the best source of nutrients, certain supplements may help fill in the gaps. Vitamin D, zinc, and elderberry are popular options for supporting immune function. However, consult with a healthcare professional before starting any new supplement regimen to ensure it’s appropriate for your needs.

“It’s always helpful to discuss oral supplementation with a primary care physician or your orthopedic surgeon,” said Dr. Gaukhman. “If you are vitamin D deficient, then you should continue taking supplements as prescribed since a deficiency could lead to decreased bone mineral density and increase the risk of an osteoporotic fracture.”

As the recent research from Boston University and Tufts Medical Center indicates, some aspects of immunity may be influenced by genetics. But adopting a healthy lifestyle can significantly impact your immune system's functionality. By nourishing your body, staying active, prioritizing rest, managing stress, and considering smart supplementation, you can bolster your immune defenses and potentially enhance your longevity.

Alexander Gaukhman, M.D., orthopedic surgeon with Baptist Health Orthopedic Care at Boca Raton Regional Hospital.