Author: David Heber M.D., PhD, FACP, FASN Chairman, Herbalife Nutrition Institute

When people think about their immune system, they usually consider its role in fighting a cold or infection. So, what is immunity? Simply put, immunity is protection from disease. In a person who is malnourished, the immune system shuts down. In people who are overweight or obese, the immune system can become hyperactive and cause inflammation.

The immune system does not exist in one single part of the body, it is made up of a network of cells, molecules, tissues, and organs working together to protect the body. Each of these components plays a significant role in how the immune system works and its function, which is crucial to preventing infection. There is also a direct connection between the immune system and nutrition.

There are two categories of immune functions in everyone’s body:

  • Innate immunity, which prevents diseases from entering the body.
  • Adaptive immunity, which eliminates or prevents the growth of pathogens, such as viruses and bacteria, in our body.

 

How Does the Immune System Work?

The immune system works to limit the access of microbes to the body and prevent them from growing and causing illness.

If the immune system encounters a virus, it mounts a so-called immune response – how your body recognises and defends itself against bacteria, viruses, and substances that appear foreign and harmful. There remains much about the immune system that researchers are still working to understand, but what we do know is the tangible connection between the immune system and nutrition.

 

Why Nutrition Is Critical to Immunity

To understand how nutrition and diet affect an individual’s immune system, we need to delve deeper into the role of epigenetics: the study of biological mechanisms that switch our genes on and off.

While all humans are 99.9% genetically identical, epigenetics makes us unique by the different combinations of genes that turn on and off – which explains why some of us have red hair and others black, or why some of us have darker or lighter skin, for instance.  What we eat, where we live, how much we sleep, how we exercise, and even who we live with, all causes chemical reactions that can alter our health status. Added to the mix is our microbiome, which are the microorganisms we depend on to protect us against germs, break down food for energy, produce vital vitamins, and bolster our immune system.

The largest part of the immune system – approximately 70 percent of it – is located near the intestines, which monitors the intake of food and how the body uses it. This makes it critical for us to consume a balanced diet with the right vitamins, minerals, and nutrients while maintaining a healthy lifestyle. This requires more than just changing the intake of one or two nutrients but involves balancing the entire diet to ensure that there is an optimal nutrition intake at a cellular level.

 

There are four essential groups of nutrients we can include in our diet to help strengthen the immune system:

1. Include Protein in Your Daily Nutrition Also known as the basic building block of the body, protein allows the body to manufacture antibodies that it requires to defend against invading viruses and bacteria. To ensure that we have sufficient levels of protein in our diet, we can eat more healthy protein foods such as fish, poultry, lean meats, soy foods, and low-fat dairy products.

2. Incorporate Vitamins and Phytonutrients Vitamins A and C, as well as phytonutrients, are key players in immune system health. As one of the biggest immune system boosters, Vitamin C encourages our body to produce antibodies that fight diseases. It is essential to maintain a daily intake of vitamin C as the body does not produce or store it. Vitamin A supports the health of our skin, tissues of our digestive tract, and respiratory system.

Phytonutrients, which are found in vegetables and fruits, reduce our body’s oxidative stress, which may weaken its ability to fight off illnesses. A number of phytonutrients have also been shown to reduce the risk of cancer and cardiovascular diseases, fight inflammation, lower blood pressure, and boost the overall health of our immune system.

3. Focus on Gut Health with Probiotics and Prebiotics The digestive system plays a central role in supporting immune function. The intestinal tract is the main route of contact with the external environment and is a pathway that contains the microbiome that aids digestion as well as the absorption of nutrients. Having the right gut bacteria has been associated with benefits such as weight loss, improved digestion, healthier skin, and, most importantly, enhanced immune function, although research in these areas is not conclusive or universally applicable. Studies have shown that probiotics, which are “good bacteria,” are useful in maintaining the digestive system, and prebiotics – types of fibre that the human body cannot digest – serve as food for these probiotics.

4. Increase omega-3 fatty acids Omega-3 fatty acids, such as DHA and EPA, are healthy and essential types of fat, which can be found in food such as seafood, flax and chia seeds and supplements such as fish oil. Omega-3 fatty acids may enhance the functions of immune cells, which play a large role in both the innate and adaptive system that responds to infections. Following general good-health guidelines – a balanced diet and regular exercise – is your first line of defence and the best way towards naturally keeping your immune system strong and healthy.

 

More Tips

Maintaining a strong immune system through a balanced diet and a healthy lifestyle is the best way towards naturally protecting yourself from the risk of infection. You can also adopt the following practises:

·       Wash your hands often with soap and water for at least 20 seconds.

·       Avoid touching your eyes, nose, and mouth with unwashed hands

·       Avoid close contact with people who are unwell

·       Stay home when you are unwell.

 

 Always read the label – use only as directed. This product is not intended to diagnose, treat cure or prevent any disease or medical condition.