The news is constantly bombarding us with quick and easy ways to boost our immune system: try this immune booster or that supplement. Is it really that easy? No, there is no quick fix or automatic boost. It is important to first understand how the immune system works and what it does in your body. After you understand the basics, then you can learn how to create a more resilient immune system.
According to Cleveland Clinic, the immune system “is a large network of organs, white blood cells, proteins (antibodies) and chemicals. This system works together to protect you from foreign invaders (bacteria, viruses, parasites, and fungi) that cause infection, illness and disease.” It works to keep you healthy by destroying germs completely or limiting the harm once they enter in your body.
Board Certified Immunologist Dr. Heather Moday created a model of 4 immunotypes. In her new book The Immunotype Breakthorough, she describes these 4 imbalanced immunotypes as:
- Smoldering: People who have more inflammation in their body that is either not turning off or slightly excessive. The smoldering immunotype may manifest as arthritis, diabetes, cardiovascular disease or brain fog.
- Misguided: People who have antibodies and T-cells that are actually targeted against their own tissues. In other words, your immune system is going after the wrong target. This can create thyroid issues, arthritis, MS or autoimmune disorders. Women tend to have more autoimmune disorders than men.
- Hyperactive: People who have an overabundance of antibodies against food, animals, etc. The immune system is not attacking your own tissue but instead, it is having a hyperactive response (creating histamines) and going after things that are not harmful to the body. Hyperactive is similar to the smoldering immunotype but the difference is that it is not chronic. This is often seen in people with allergies.
- Weakened: People have a sluggish responses to viruses and even cancer cells. They get sick more frequently, their antibody response is slow and it is really the only immunotype that may need boosting.
How can you “boost” your immune system? Dr. Moday suggests that it is more of a balancing act than a “boost”. She strongly recommends getting your vitamins and nutrients through food. While she believes that there is nothing wrong with taking supplements, it’s important to do research on the brand and the dosage you’re taking. While some are helpful, others can actually increase inflammation. Solely relying on supplements may not be enough to improve the immune system, so it’s vital to also look at behaviors and inputs in our daily lives that may also be contributing to issues with our immune systems. Supplements to include would be vitamin D, Zinc, or Turmeric. It is also important to remember that not all inflammation is harmful. In fact, our bodies experience some form of inflammation every single day. As humans, we breathe in toxins or bacteria every day, and inflammation is just the process of how the immune system alerts our bodies that something may be wrong. However, while inflammation is normal, an inflammatory response should be rapid. If it does not go away quickly, other issues can develop as a result.
What lifestyle components are important for a balanced immune system? One of the best ways you can help improve your immune system is by sleeping. Dr. Moday explains that getting an adequate amount of sleep is what helps balance the hormones cortisol and melatonin in our bodies. Cortisol levels should be high during the day and low at night, while melatonin levels should be low during the day and high at night. When we don’t get enough sleep, the melatonin in our bodies can shut off, which can hinder proper immune activity throughout the night.
While sleep is vital in keeping our immune systems healthy, for menopausal women, getting enough rest isn’t easy. Hot flashes, sweating, and stress can keep us from getting a good night’s sleep. Some suggestions are:
- Keeping your bedroom as cold as possible, especially while you’re resting.
- Investing in cooling products or cooling pads for the bed can be helpful, as well as keeping the room dark.
- If you must do work on a laptop or phone, use glasses that block blue light.
- Stress can create adrenaline, which causes us to stay awake at night, so having different ways of calming your body, especially before bed, is vital. A calming routine before bed that may include different calming techniques, including breathing techniques, stretches, meditation, herbal teas, CBD, or even cognitive behavioral therapy.
Stress is also a concern to a balanced immune system. The American Psychological Association found that “stress can cause the immune system to produce an inflammatory response, which can be temporarily beneficial for fighting germs. However, if inflammation is persistent and widespread, it can contribute to chronic diseases, including the buildup of plaque on your arterial walls.” Stress also increases cortisol and can cause continual infections. Some ways to help with stress may include:
- Exercise
- Being Outdoors
- Self Care
- Relationships
- Silence negative talk
While a quick boost to your immune system sounds great, balancing it and building resilience are more practical approaches to healthy aging. Remember that it is important to look at the root cause of illness and not just address the symptoms. Focus on what you are eating, balancing your stress, get more rest and most important, get moving.
Resources:
How Does Stress Affect the Immune System? University of Maryland Health System
Immune System, Cleveland Clinic
Hot Flashes & Cool Topics podcast with Dr. Heather Moday