Diet & Lifestyle Tips to Support Immunity

In the spirit of it being the time of year when many of us are looking for some extra immune boosting support, we compiled doable diet and lifestyle tips that can support your immune system! As a team of dietitians, we of course go straight to nutrition but there's much more that can be done too!

We also recognize that individual nutritional needs are very dependent on age, genetics, gut health, and more, but there are components of a nutritious diet and lifestyle practices that we can all benefit from.

Nutrition

Start by incorporating more color throughout the day! Phytonutrients and micronutrients found in plants have immune-regulatory properties and the ability to decrease inflammation-mediated conditions for everyone. Research has barely scratched the surface on the power of the more than one thousand phytochemicals found in fruits, vegetables, herbs, nuts, and seeds, as well as whole grains. What we do know is that these plant-based bioactive compounds are produced by the plant as their own protection from the elements and disease. Research supports their potential to strengthen immune function, reduce inflammation, prevent DNA damage, and repair damaged DNA, as well as slow cancer cell growth. Every color has different immune modulating properties which is why variety is so important.

Key nutrients that are particularly supportive of a healthy immune system include Vitamin D3, Vitamin C, Zinc, Omega-3 Fatty Acids, and Magnesium. Sometimes supplementation can help keep these nutrients at optimal levels to support immune function.

Sleep

Prioritizing sleep can be the missing link for many when it comes to supporting immune function. Studies show that people who don't get sufficient, quality sleep are more likely to become sick after being exposed to a virus. Inadequate sleep can also impact how quickly a person recovers after being sick. Poor sleep can increase inflammation, elevate blood pressure, create insulin resistance, elevate cortisol levels, lead to weight gain, and cardiovascular disease, as well as decrease blood sugar regulation.

• Aim for 7-9 hours per night.
• Keep bedtime & wake up time consistent. Don't deviate more than 30 minutes from normal bed and wake time, even on the weekends to support optimal circadian rhythm.
• Turn off screens 30 minutes before going to bed to minimize blue light exposure at night that can interfere with sleep cycles.
• Create a wind down routine before bed to relax and signal your body it’s time for rest.

Stress Management

Stress is a part of life for all of us and we can’t eliminate all sources of stress. However, there are ways to manage stress throughout the day that allows our bodies to spend a little more time in our parasympathetic nervous system, our rest and repair, verses always feeling like we are about to fight a tiger. Poorly managed stress and long-term, chronic stress, suppresses our immune response and elevates inflammation throughout the body which alters blood sugar, hormone function, and immune response to name a few. When the body senses stress, cortisol is released by the adrenal glands which causes a cascade of things to happen. Cortisol increases blood sugar levels and sends glucose to the muscles to “fight”, thereby suppressing other systems deemed less important in the present situation which includes our immune system. One of the simplest ways to activate your parasympathetic nervous system is by incorporating some deep breathing throughout the day. This practice can be done anytime, anywhere, to help calm your central nervous system, reduce inflammation, and boost immune function. One of our favorites is completing 5 rounds of 4-7-8 breathing. 

Movement

Movement is an incredible way to support immune function. Beyond workouts, it is imperative to incorporate movement throughout the day, aiming for 10,000 steps to reduce risk of heart related diseases and dementia, support weight loss, boost mood and brain function, as well as immune support. One study found that people who walked at least 20 minutes per day, for a minimum of 5 days a week, had 43% fewer sick days.

For a deeper dive into optimizing your immune function, check out our Immune Health Guide and look into our nutrition programs where our functional medicine dietitians can help support your health journey!