Tips to Increase the Immune System

1. Exercise
2. Proper Nutrition
3. Gut Health
4. Prioritize Sleep
5. Manage Stress
6. Support with Supplements

 

1. Exercise is a powerful way to boost your immune system, says Mark Moyad, M.D., M.P.H., and the Jenkins/Pokempner director of preventive and alternative medicine at the University of Michigan Medical Center.[1] It causes your body’s antibodies and white blood cells to circulate more rapidly, which means they may be able to detect and zero in on bugs more quickly. Being active this way also lowers stress hormones, which reduces your chances of getting sick, Moyad adds. Studies indicate that even a single session of moderate exercise[2] can boost the effectiveness of vaccines in people with compromised immune systems. Moreover, moderate exercise may reduce inflammation and help your immune cells regenerate regularly. Body by Choice offers private, appointment only environment. Our facility follows a rigorous cleaning and disinfecting process each day. Our number one goal is to make our members feel safe during these trying times. Check out our in-person and virtual training service. 
2. There really are no conclusive studies proving specific nutrition will in fact boost your immune system.[3] However, there are numerous studies and articles supporting the findings of those who are malnourished are more likely to suffer from a variety of illnesses. Therefore, it would be safe to conclude proper nutrition is an essential component in supporting your immune system. Eating nutrient dense foods like lean meats, vegetables and healthy fats and avoiding inflammatory foods that are packaged, processed or from fast food restaurants, will help fortify your immune system.
3. Your gut biome is yet another way to help ensure a healthy balanced immune system. In fact, it is believed 70% of your immune health is in the gastrointestinal tract.[4] The gut’s microbiota is the 5-star General of the “army” of cells that you rely on to protect you from invaders such as: viruses, bacteria, fungi, and parasites.[5] Eating a well balanced diet free of highly processed foods and sugar is one way to keep a healthy gut balance. If the gut is in dysbiosis you would have more bad bacteria than good. This in turn could put you at a higher risk of getting an infection, contracting viruses and having upper respiratory issues.[5] Adding a multi-strain probiotic to your supplement regime is another way to support your gut biome.  
4. Sleep is a necessity, not a luxury. The lack of quality sleep can increase your chances of getting sick. During the sleep cycle your body releases cytokines which are substances secreted by certain immune cells.[6] Some of them actually help you sleep but other types of cytokines will increase when you have an infection, inflammation, or when stress is increased.[7] So, if you are not giving yourself the opportunity to get enough sleep then your immune system is being robbed of it’s chance to protect you. Research indicates that sleep can strengthen your immune defense, in turn, supporting the idea of ‘sleep helps healing’.[7] Aim for 7-8 hours of sleep each night in a cool room ideally with darkening shades.
5. Keeping stress under control can greatly benefit your immune system as well. Scientists have started to study the link between stress and immune function. However, it is difficult to pinpoint the exact effects of stress on the body simply because each person perceives stress differently. Studies have shown that those who had or were currently experiencing a stressful event were more likely to get an upper respiratory infection than those who were not under stress.[8] During prolonged or short lived stressful events the chemicals in the body responsible for blocking inflammation are decreased. This leaves you in a vulnerable state and more likely to become sick. A few techniques that can help calm the stress response are: muscle relaxation, deep breathing, guided imagery, stretching and prayer
6. D3 with K may have an affect on the body’s inflammatory response as well as strengthening the immune system.[13,14] Zinc has been shown to lower the incident of infection and lower oxidative stress. It works as an anti inflammatory and antioxidant agent.[10] Glutamine is known to help maintain the integrity of the gut.[11,12] It is also used by cells of the immune system to support rapid reproduction. All of which increases your body’s ability to fight off unwanted invaders.  Probiotics are a good choice in supporting your guts microbiome. Using pharmaceutical formulas is thought to be an effective way to introduce good bacteria into the gut.[14,15]

          We have chosen 5 of our top pharmaceutical grade supplements shown to support the immune system: multivitamin, D3 with K, probiotic, zinc and glutamine. You can choose from 3 levels of support depending on your needs. The basic level includes a multivitamin and D3 with K. Our next level includes our products from the basic level and adds a probiotic and zinc. The top level includes each product from the first two levels and adds gut protecting glutamine. Contact the office, or  your trainer to learn more.

Prevention Support:

• Basic Level: Multivitamin + Vitamin D3 with K
• Next Level: Probiotic + Zinc + basic level products
• Top Level: Glutamine + basic level & next level products

Order Practitioner Supplements here

 

1. https://www.aarp.org/health/healthy-living/info-2020/boosting-immune-response.html
2. https://www.healthline.com/nutrition/10-benefits-of-exercise
3. https://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2515351/
5. https://pubmed.ncbi.nlm.nih.gov/33230497/
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3256323/
7. https://www.mayoclinic.org/diseases-conditions/insomnia/expert-answers/lack-of-sleep/faq-20057757
8. https://www.pnas.org/content/109/16/5995
9. https://www.health.harvard.edu/mind-and-mood/relaxation-techniques-breath-control-helps-quell-errant-stress-response
10. https://pubmed.ncbi.nlm.nih.gov/17344507/
11. https://pubmed.ncbi.nlm.nih.gov/30360490/
12. https://pubmed.ncbi.nlm.nih.gov/10582122/
13. https://pubmed.ncbi.nlm.nih.gov/18006902/
14. https://pubmed.ncbi.nlm.nih.gov/21651451/
15. https://pubmed.ncbi.nlm.nih.gov/28914794/