How to boost the immune system - what really works and why.
What is the immune system | How to boost your immune system | What to eat | Get the vitamins and minerals in your diet | Can supplements boost your immune system? | Your lifestyle
The immune system is your body’s natural defence against infection and injury. Like any defence – the brakes on a car, for example – it needs to be properly maintained to work effectively. Supporting your immune system can help you feel fitter, more healthy and make you better able to fight off disease.
What is the immune system? How does it work?
The immune system is the name for all the parts of the body that work together to fight off disease and invasions, from the common cold and other viruses through splinters, bacteria and parasites to cancers. How well they succeed depends on many factors. The immune system has many layers of protection, from the mucus in your nose and lungs which traps germs and dirt, to specially adapted cells that recognise and attack a particular disease. Vaccinations work by giving these cells a safe way to learn how to destroy a disease – they’re like a training ground where the enemy is firing blanks. The immune response can be divided into two main areas: innate and adaptive. The innate response is the standard first-line attack, which often includes fever (as heat can kill germs), a runny nose (to flush them out) and other common symptoms. The adaptive response is the one specifically targeted at the germ once it’s been identified. It can take 5-10 days to identify the threat and produce the antibodies, during which time the innate immune response will take the lead.
When the immune system doesn’t work
Of course, sometimes your immune system makes mistakes. This is where allergies come from – your immune system has misidentified something harmless, such as pollen or a foodstuff, as a threat and reacted accordingly. Certain medications can suppress or damage the immune system. Your doctor should tell you if your medication has compromised your immune system. Typically, these are intensive treatments for serious conditions, such as cancer, or used to prepare the body for another treatment, such as a heart transplant. They may also be used to treat autoimmune diseases, where the immune system mistakenly attacks the body’s own cells and tissues, perceiving them as a threat. These include rheumatoid arthritis, lupus, multiple sclerosis and type 1 diabetes. Immune system disorders are when there’s a problem with the functioning of the immune system, often because it is missing a key piece. They may be present from birth or acquired later in life, for example after severe burns, or due to chemotherapy or HIV.
How to boost your immune system
The immune system is complex and there’s no single magic way to make it fully effective overnight. It’s also impossible to make sure you never get sick. However, you can give yourself the best chance by taking a few research-backed steps. The best way to strengthen your immune system is probably to eat a varied and balanced diet, without cutting out any food groups or focusing on anyone's ‘miracle’ food.
What to eat to strengthen your immune system
It is well established that certain vitamins and minerals contribute to the normal function of the immune system, and that deficiency in these can lead to altered immune responses and other problems. Individuals and populations that are severely malnourished are known to be at higher risk from the disease. As an example, vitamin C deficiency, known as scurvy, impairs immunity and reduces wound healing. However, while scurvy was a huge problem among sailors in the 18th century, it is very rare today, partly because we have so many effective ways of treating micronutrient deficiencies, including changes in diet and food supplements. The EU recognises 10 vitamins and minerals which contribute to the normal function of the immune system: the minerals copper, iron, selenium, zinc, and vitamins A, B6, B9 (folate), B12, C and D.
How to get the 10 vitamins and minerals in your diet
Each of the 10 micronutrients recognised by the EU as contributing to the normal functioning of the immune system can be found in common foods and most people should be able to get the full recommended daily dose easily. These lists are not exhaustive, and you’ll notice that many foods appear on more than one list. You may also find that processed foods such as bread, spreads, plant milk, cereals and others are fortified with essential vitamins and minerals.
Copper
Found in oysters, lobster, liver and plant-based sources such as nuts, seeds, shitake mushrooms, leafy greens and dark chocolate, copper helps protect and fuel immune cells.
Iron
Heme-iron, from animal protein (e.g. red meat, offal, liver, pâté, some fish) is more easily absorbed than non-heme iron, which comes from plant-based sources (e.g. fortified breakfast cereals, baked beans, chickpeas, edamame, nuts and dried apricots). Iron helps maintain the health of immune cells and carries oxygen as part of red blood cells.
Selenium
Good sources of selenium include seafood (including tuna, sardines and prawns), ham, eggs, baked beans, cooked brown rice and brazil nuts. An antioxidant, selenium helps lower oxidative stress in your body, which reduces inflammation and enhances immunity.
Zinc
Found in meat, shellfish, dairy (such as cheese, milk and butter), legumes (including baked beans, chickpeas and lentils), fortified breakfast cereals, hemp seeds and cashew nuts, zinc helps develop ‘natural killer cells which fight viruses and support communication between immune cells.
Vitamin A
Liver, oily fish, eggs and dairy (cheese, milk, yoghurt) are good sources of vitamin A, as are plant-based sources, such as fortified spreads. Your body can convert beta-carotene into retinol (vitamin A), making carrots, sweet potatoes, red peppers, mango, papaya and apricots good choices too. Too much vitamin A during pregnancy can harm the fetus. The NHS recommends you avoid liver and liver products (such as liver sausage or pâté) as well as supplements containing vitamin A during pregnancy.
Vitamin B6
A wide variety of foods contain vitamin B6, including pork, chicken, turkey, some fish, milk, fortified breakfast cereals, bananas, oats, and peanuts. Vitamin B6 helps produce new immune cells, helps process antibodies, and helps immune cells communicate.
Vitamin B9 (folate / folic acid)
Primarily found in dark green vegetables, sources of vitamin B9 include liver, broccoli, brussels sprouts, leafy greens (such as spinach, cabbage and kale), legumes (such as peas, chickpeas and kidney beans) and fortified breakfast cereals. Folate plays an important role in producing new immune cells. The supplementary form of vitamin B9 is known as folic acid. Studies show that taking a folic acid supplement during pre-conception and early pregnancy can reduce birth defects.
Vitamin B12
Sources of vitamin B12 include meat, fish, eggs, dairy (cheese, milk, yoghurt…) and fortified plant milk and breakfast cereals. It is important for producing new immune cells.
Vitamin C
Found in a rainbow of fruits and vegetables, including tomatoes, oranges, lemons, broccoli, blueberries and blackcurrants, vitamin C supports the function of immune cells and enhances their ability to attack pathogens and clear away detritus from the site of infection.
Vitamin D
The main source of vitamin D is sunlight on bare skin, which is why the NHS recommends we supplement during dark British winters. It is also found in a small number of foods including liver, red meat, oily fish, egg yolks and fortified spreads, plant milk and breakfast cereals.
Can supplements help your immune system?
If you are suffering from a deficiency in one or more of the 10 micronutrients listed above, then it is likely that a supplement will correct this and that this, in turn, will help your immune system. Ensure you get the daily recommended dose of these nutrients, however, taking overdoses may be harmful. The immune system is truly amazing, and like many complex systems, we barely notice it when it’s running well and complain bitterly when it doesn’t!
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How your lifestyle can damage your immune system
There are a number of lifestyle and environmental factors which can stop your immune system from working at peak efficiency, increasing your chance of getting ill if you are exposed to a disease.
Quit smoking
The Centre for Disease Control (CDC) states unequivocally that “smoking harms the immune system and can make the body less successful at fighting disease”. It also states that smokers are sick more often, lose more days of work to illness, and die a decade earlier than non-smokers. Smoking is particularly damaging to the lungs and makes it harder to fight off diseases of the lung, including lung infections, flu, pneumonia and Covid-19.
Tackle stress
Science is working hard to uncover the ways that mind and body are linked. Although research is still ongoing, it’s clear that stress has a physical response as well as an emotional one. An upset stomach, hives, ulcers, and even heart disease have all been associated with stress. Prolonged, regular stress can be particularly hazardous, and is a known risk for children. However, dealing with stress can be difficult as it may not be possible to escape the stressful situation – a global pandemic, for example, an illness in the family or a much-needed job. Finding ways to mitigate the stress create small islands of relaxation, and focussing on other areas of your health (such as exercise and eating a balanced diet) can have both immediate and long-term benefits. If you are suffering from chronic stress or anxiety, you may wish to talk to your GP. They can be an excellent resource to help deal with physical symptoms as well as signpost you to other support services.
Reduce exposure to germs
An obvious way to help your immune system is to reduce your exposure to germs. Regular hand washing (20 seconds, with soap) is surprisingly effective for such a quick habit. Other habits, such as using a tissue for any sneezes or wearing a face mask in crowded areas, can reduce the spread of airborne and droplet spread diseases, including Covid-19, the common cold and flu.
Get enough sleep
Studies have shown that people who don’t get enough sleep or who get disturbed sleep are more likely to get sick. The NHS recommends 6-9 hours sleep a night for adults. To find out how many you need, track the hours of sleep you get each night and whether you wake feeling rested or tired, and if you are tired during the day. Thanks to busy schedules and bright lights, many adults and children are chronically tired, with knock-on effects on productivity, happiness, safety (when driving, for example) and, of course, the immune system. While tackling sleep problems can be difficult, the first step is to treat yourself like you would a well-loved child: give yourself a regular bedtime and a regular wake up time; turn off the TV and other screens an hour before bed; make sure the room is dark and relaxing; have a simple, soothing bedtime routine, such as a bath, reading, journaling or listening to music. For advice on tackling insomnia and other sleep issues, contact your GP.
Exercise regularly
Studies indicate that moderate exercise can give your immune system a boost. Even a single session of moderate exercise has been shown to boost the effectiveness of a vaccine in some groups while regular exercise may reduce inflammation and help immune cells regenerate. This is on top of the well-known benefits to mood and the reduction in risk of heart disease, stroke, type 2 diabetes, cancer, depression, and other diseases. Finding an exercise that suits you can feel impossible if you’re not in the habit. A tip for complete beginners is to simply lace up your shoes and shut the door behind you every day. Once you’ve got out of the house, you’ll probably want to do at least a few minutes walking (or running), and that tiny amount can have an enormous benefit. For those who are already in the habit of getting some exercise but want to do more, signing up to an exercise class or setting a regular time to walk with a friend can help, as can following an online program or challenge.
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