Science based ways to keep your immune system healthy
February 29, 2024
Your immune system is complex and regulates itself with daily habits that are science-based. In the era of social media, though, there are hundreds of ‘immune boosting’ hacks, tips and tricks making their rounds – many of them based on pseudoscience, and not on factual evidence.
Dr. Andrea Love, an immunologist and microbiologist and host of the The Unbiased Science Podcast explains (via a post on Instagram) that often, people can get misled by promises of ‘magic bullets’ and miracle cures by individuals who use pseudoscience and fear to sell unregulated products.
She goes on to state that the reality is that your immune system does a good job at doing what it’s supposed to do with the fundamentals. According to Dr. Love, you cannot actually “boost” your immune system, but you can equip it with the tools it needs to do its thing. However, much of it is beyond your control.
She encourages asking questions when someone makes claims about boosting immunity. What are you boosting, and to what degree? What cell types, and what’s the impact to your health? Much of these claims, according to Dr. Love, do end up being unfounded.
Science-based ways to keep your immune system healthy
So, instead of looking for a quick fix, it may be wiser to commit to daily habits that will help your immune system regulate itself. Today, drawing from Dr. Love’s insights, we’ll be sharing science-based ways to keep your immune system healthy vs immune boosting hacks that currently don’t have sufficient evidence to back up the claims.
Vaccines
Vaccines are one of the most effective ways to prevent infectious diseases and bolster immunity. They work by stimulating the immune system to produce an immune response without causing the disease itself. Numerous studies have demonstrated their effectiveness in reducing the incidence and severity of various illnesses, such as measles, polio, and influenza.
Routine moderate exercise
Moderate exercise has been shown to have a positive impact on the immune system. It can help improve circulation, reduce inflammation, and promote the production of immune cells.
Healthy, diverse diet
A balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats provides essential nutrients that support immune function. Key nutrients like vitamin C, vitamin D, zinc, and antioxidants play crucial roles in maintaining a robust immune system.
Good sleep
Sufficient sleep is essential for immune function and overall health. During sleep, the body repairs and regenerates tissues, and the immune system releases cytokines, proteins that help fight infection and inflammation. Chronic sleep deprivation can impair immune function and increase susceptibility to infections.
Reduce stress
Chronic stress can weaken the immune system and make individuals more susceptible to infections. Stress-reduction techniques such as meditation, deep breathing exercises, and mindfulness have been shown to modulate the immune response and improve overall immune function.
Limit alcohol and tobacco smoking
Excessive alcohol consumption and tobacco smoking have been linked to impaired immune function and increased susceptibility to infections. Alcohol abuse can disrupt immune pathways, while tobacco smoke contains toxins that damage the respiratory system and compromise immune defenses.
Good hygiene (personal, sex, food, oral)
Practicing good hygiene, including regular hand-washing, proper food handling, and dental care, helps prevent the spread of infectious pathogens. Maintaining cleanliness reduces the risk of microbial contamination and transmission, thus supporting immune health.
Healthy weight for you
Maintaining a healthy weight through proper nutrition and regular exercise is important for immune function. Obesity is associated with chronic inflammation and dysregulated immune responses, increasing the risk of infections and other health problems.
Immune busting myths that lack evidence
According to Dr. Love, these hacks have limited scientific research and therefore aren’t scientifically proven ways to boost the immune system:
Dietary supplements of all kinds
While certain vitamins and minerals are essential for immune function, indiscriminate use of dietary supplements beyond what is necessary for optimal health does not necessarily enhance immunity and may even pose risks in some cases.
Saunas, cold plunges
While saunas and cold plunges may have benefits for relaxation and recovery after exercise, there is limited evidence to suggest that they directly impact immune function.
Nasal breathing
While proper breathing techniques are important for overall health and relaxation, there’s insufficient evidence to support the claim that nasal breathing alone significantly boosts immune function.
Specific foods
While certain foods contain nutrients that support immune function, there is no scientific evidence to suggest that specific foods alone have significant effects on boosting immunity beyond maintaining a balanced diet.
‘Detoxes’
The concept of detoxification diets or cleanses lacks scientific evidence. The body has its own mechanisms for detoxification, primarily involving the liver and kidneys, and extreme dietary interventions may be unnecessary or even harmful.
Onions/potatoes on feet and wet socks
These practices are based on anecdotal claims rather than scientific evidence and have not been shown to have any significant impact on immune function or health.
IV infusions
While intravenous (IV) infusions may be necessary for certain medical conditions or nutrient deficiencies, there is no evidence to suggest that IV therapy has benefits for immune function in otherwise healthy individuals.
