Get a boost!

By Dr Clayton Mentoor

Boosting the immune system can help your body fight infections and maintain overall health. There are various strategies and products to obtain this. It is important to note that not every strategy or product will have the same outcome for everyone. Everyone responds differently to different modalities.

It has been proven, however, that specific lifestyle modifications and agents can have a lasting impact on your overall general health and well-being.

Who should be taking immune boosters?

Anybody struggling with repeated infections (viral/bacterial/chronic conditions), stress, fatigue, recurrent injuries, and bodily pain, to name a few, which have been reviewed by a medical professional. Any underlying or causative pathology excluded could benefit from immune boosters.

What are the ingredients that one should be looking at for lifestyle?

Nutrients and supplements

• Vitamin C: found in citrus fruits, strawberries, bell peppers, and broccoli, vitamin C is known for supporting the immune system.
• Vitamin D: sun exposure is a primary source but can also be found in fortified foods and supplements. It helps modulate the immune response.
• Zinc: this mineral is essential for immune cell function and can be found in meat, shellfish, legumes, and seeds.
• Vitamin A: important for maintaining the health of your skin and tissues in your respiratory system, vitamin A is found in carrots, sweet potatoes, and spinach.
• Probiotics: these beneficial bacteria, found in yoghurt, fermented foods and supplements, support gut health, which is closely linked to immune function.

Dietary habits

Balanced diet: eating various fruits, vegetables, whole grains, lean proteins, and healthy fats ensures you get a broad range of nutrients. This will assist with gut health, energy levels, bowel habits and overall general well-being.

Hydration: drink plenty of water to support your body’s functions, including the immune system. This is one of the more overlooked natural supplements. Water is essential to our bodily function, and most people tend not to drink enough daily.

Limit sugar and processed foods: high sugar intake can suppress the immune system. Focus on whole, unprocessed foods.

Lifestyle practices

Regular exercise: moderate exercise can boost immune function and overall health.

Adequate sleep: aim for 7-9 hours of quality sleep per night, as sleep is critical for immune function.

Stress management: chronic stress can weaken the immune system. Practise relaxation techniques such as meditation, yoga, walking, listening to music, deep breathing, and mindfulness.

Good hygiene: regular handwashing, maintaining personal hygiene, and avoiding contact with sick individuals can help prevent infections.

Natural remedies: garlic, ginger, turmeric and green tea are natural and proven immune boosters. They have many properties, but their anti-inflammatory and antioxidant properties are the most important.

Avoiding harmful habits

Smoking: smoking weakens the immune system and increases susceptibility to infections.

Excessive alcohol: limiting alcohol intake can help maintain a healthy immune response.

Vaccinations

Regular or annual vaccinations, such as the yearly flu vaccine, can prevent you from picking up severe infections and boost your immune system.

General tips

• Maintain a healthy lifestyle by focusing on exercise, diet, and weight.
• Regular health check-Ups: regular visits to your healthcare provider can help monitor and maintain your overall health.
• Incorporating these strategies into your daily routine can help support and boost your immune system.
• Always consult a healthcare professional before starting new supplements or significant lifestyle changes.