8 Ways to Optimize Your Immunity and Protect Your Health

Most of us have heard about the dangers of germs. We hear about how important it is to wash our hands and thoroughly clean our homes and offices. We hear about how to avoid getting sick and get rid of the germs that we already have. The problem is, sometimes, we don’t get sick. We don’t complain to our friends and family about how we are so sick, and we don’t make a big deal out of it. We just go about our daily lives. But what if we do get sick? What if we get really sick, and it doesn’t go away? What if we get sicker, and it just keeps getting worse and worse? What if…

With our immune systems as they are, it’s best to strengthen them by making sure you’re eating right, but there are many other ways to protect your health from the physical ailments that can be caused by poor immunity. Here are eight ways to optimize your immunity and protect your health.

Immunity helps protect us from the threat of disease, and the constant bombardment we are exposed to in modern society. When your immune system is challenged, you may have flu, colds, or other illnesses. It is important to take care of your immune system, which is why it is important to optimize it with the right immune boosting strategies, rather than relying on antibiotics to treat any illnesses.

Let’s begin with the harsh reality.

You have no influence over whether or if you get a cold, the flu, or COVID-19.

You also have no control over how your body reacts after being exposed to a pathogen.

The response of your body is influenced by a variety of things. Some, such as nutrient inadequacies, are within your control. Others, such as your age, are beyond your control.

However, no single tweak or “hack” can govern such a complicated system, even among the aspects you can influence. (In the absence of a proven vaccination or medicinal treatment.)

There is no magic supplement, superfood, diet plan, or workout routine that can guarantee your health. 

However, there is some good news: your daily behaviors can have a significant impact on your immune system.

You can achieve the following results by constantly engaging in healthy behaviors:

• limit your sensitivity and exposure
• aid in the long-term improvement of your immune system
• better prepare your body to fight off invading foreign forces

Furthermore, focusing on positive habits may help you feel a little more in control. And that might help with the anxiety and tension that comes with so much uncertainty.

Our advice is to focus on the “big rocks” or pillars of a healthy living.

• Eat largely whole, minimally processed meals.
• Consume a sufficient amount of protein, fruits, and vegetables.
• Consume the proper amount of calories (to avoid or lose excess body fat)
• Maintain a regular movement schedule.
• Reduce your smoking and/or alcohol usage.
• Get enough rest.
• Control your anxiety.

With all of this in mind, we designed this immunity-focused infographic to help you (or your clients) develop a strategy for taking action.

Importantly, you do not have to follow every recommendation in this infographic. 

It’s difficult enough to eat protein at every meal as it is, and your grocery store may be out of the sort you want right now. (You may also have less money to spend on food than you had previously.)

Because they’re busy homeschooling or working multiple shifts, some folks have a lot less time to exercise than they used to. Others are under a LOT more stress than they were previously.

So pick and choose the techniques that make the most sense to you right now and feel doable. Others can always be included later.

Also, remember that starting small isn’t a bad thing. That’s where a lot of great things start.

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To share with family, friends, or clients who are seeking for ways to stay healthy, download the tablet or printer-friendly version of this infographic.

References

To see the information sources mentioned in this article, go here.

1. Simon AK, Hollander GA, McMichael A. Human immune system evolution from childhood through old life. 2015 Dec 22;282(1821):20143085. Proc Biol Sci. 2015 Dec 22;282(1821):20143085.

2. Kanneganti T-D, Dixit VD. Obesity-related immune problems. Nat Immunol. 2012 Jul 19;13(8):707–12.

3. Mass Gatherings Travel | Travelers’ Health | CDC [Internet]. [Accessed 14 April 2023]. Travel to mass gatherings can be found at https://wwwnc.cdc.gov/travel/page/travel-to-mass-gatherings.

4. Bermon S, Castell LM, Calder PC, Bishop NC, Blomstrand E, Mooren FC, et al. Bermon S, Castell LM, Calder PC, Bishop NC, Blomstrand E, Mooren FC, et al. Immunonutrition and Exercise: A Statement of Consensus 2017;23:8–50 in Exerc Immunol Rev.

The compelling link between physical activity and the body’s defense mechanism, by DC Nieman and LM Wentz. J Sport Health Sci, 8(3), 201–17, May 2019.

6. Francesca TGD, Ishikawa LLW, Zorzella-Pezavento SFG, Chiuso-Minicucci F, da Cunha M, Sartori A. TGD, Ishikawa LLW, Zorzella-Pezavento SFG, Chiuso-Minicucci F, da Cunha M, Sartori A. Malnutrition has an effect on immunity and illness. 2009;15(3):374–90 in J Venom Anim Toxins Incl Trop Dis.

E. Kahn, E. Kahn, E. Kahn, E. Kahn, E. Kahn, E. Kahn, E. Kahn, E 1959 Mar;7(2):161–5. Am J Clin Nutr. 1959 Mar;7(2):161–5.

Malnutrition: Quantifying the Health Impact at National and Local Levels, by MBM de Onis. MalnutritionEBD12.pdf is available at https://www.who.int/quantifying ehimpacts/publications/MalnutritionEBD12.pdf.

9. Carr AC, Maggini S. Vitamin C and Immune Function [Internet]. Nutrients [Internet]. 2017 Nov 3;9(11). (11). http://dx.doi.org/10.3390/nu9111211/nu9111211/nu9111211/nu9111211/nu9111211/nu9111211/

10. Martineau AR, Jolliffe DA, Hooper RL, Greenberg L, Aloia JF, Bergman P, et al. Martineau AR, Jolliffe DA, Hooper RL, Greenberg L, Aloia JF, Bergman P, et al. A systematic study and meta-analysis of individual participant data on vitamin D supplementation to prevent acute respiratory tract infections. 2017 Feb 15;356:i6583 in BMJ.

Zinc in human health: effect of zinc on immune cells, Prasad AS, Prasad AS, Prasad AS, Prasad AS, Prasad AS, Prasad May 2008;14(5-6):353–7 in Mol Med.

12. Effect of marine-derived n-3 polyunsaturated fatty acids on C-reactive protein, interleukin 6, and tumor necrosis factor: a meta-analysis. Li K, Huang T, Zheng J, Wu K, Li D. PLoS One is a journal that publishes research findings. 9(2):e88103, 5 February 2014.

Omega-3 Polyunsaturated Fatty Acids and Their Health Benefits, by F Shahidi and P Ambigaipalan. 2018 Mar 25;9(3):345–81 in Annu Rev Food Sci Technol.

n-3 polyunsaturated fatty acids, inflammation, and inflammatory disorders (Calder PC). 2006 Jun;83(6 Suppl):1505S–1519S. Am J Clin Nutr.

Persistence of coronaviruses on inanimate surfaces and their inactivation with biocidal chemicals, by G. Kampf, D. Todt, S. Pfaender, and E. Steinmann. 2023 Mar;104(3):246–51 in J Hosp Infect.

Coronavirus Disease 2019 (COVID-19) – Transmission [Internet]. 16. CDC. Coronavirus Disease 2019 (COVID-19) – Transmission [Internet]. 2023 [cited 14 April 2023]. Centers for Disease Control and Prevention. Visit https://www.cdc.gov/coronavirus/2019-ncov/prevent-getting-sick/how-covid-spreads.html for more information.

17. Centers for Disease Control and Prevention (CDC). Four Simple Steps to Food Safety [Internet]. 2023 [cited 14 April 2023]. Centers for Disease Control and Prevention. Keep your food safe by visiting https://www.cdc.gov/foodsafety/keep-food-safe.html.

If you’re a coach or wish to be one…

It’s both an art and a science to coach clients, patients, friends, or family members through healthy food and lifestyle adjustments in a way that’s tailored to their individual body, tastes, and circumstances.

Consider the Level 1 Certification if you want to learn more about both.

Being healthy is not just about health care and medicine, it is also about being mentally and physically strong, healthy and can be accomplished with some basic knowledge.. Read more about precision nutrition sleep supplements and let us know what you think.

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Frequently Asked Questions

What are 5 ways to keep your immune system healthy?

A: 1. Eat a healthy diet 2. Exercise regularly 3. Get enough sleep 4. Avoid stress 5. Take care of your mental health

How do you optimize your immune system?

The immune system is a complex network of cells and organs that work together to protect the body from infection. Its important to maintain a healthy diet, exercise, and get enough sleep so your body can function properly.

What are eight specific ways people can improve their health and immunity?

Some ways people can improve their health and immunity are by exercising, eating a healthy diet, getting enough sleep, drinking water regularly, avoiding alcohol and drugs, taking vitamins and minerals, avoiding tobacco products, and avoiding stress.

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