{"id":9543,"date":"2023-12-20T19:37:19","date_gmt":"2023-12-20T12:37:19","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=9543"},"modified":"2023-12-20T19:37:19","modified_gmt":"2023-12-20T12:37:19","slug":"5-science-backed-ways-to-boost-immunity","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=9543","title":{"rendered":"5 Science-Backed Ways To Boost Immunity"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<div class=\"drop-cap text-big text-gray\"> <span class=\"drop-cap__first text-dropcap \">T<\/span>is the season of giving\u2026 <a href=\"https:\/\/www.wellandgood.com\/germs-at-gym\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/germs-at-gym\/\">germs<\/a> and <a href=\"https:\/\/www.wellandgood.com\/prevent-spread-of-illness-at-home\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/prevent-spread-of-illness-at-home\/\">viruses<\/a>, that is. Is it something in the air or does seemingly everyone catch a cold the moment temperatures drop below 60\u00baF? According to science, you\u2019re not wrong.<\/div>\n<p>Indeed, wintertime is often fraught with sniffles, sneezes, and sickness (hi, flu season). But this may be no coincidence after all: research shows that cold, flus, and other respiratory illnesses are statistically even more prevalent come this time of the year. So, how can we <a href=\"https:\/\/www.wellandgood.com\/preventing-cold-and-flu\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/preventing-cold-and-flu\/\">prevent the <em>almost<\/em> inevitable wintertime cold<\/a> from getting the best of us? Ahead we\u2019re sharing several science-backed ways to boost immunity to stave away illness while everyone else is bedridden with a box of tissues, according to a longevity doctor and a registered dietitian.<\/p>\n<h2><strong>3 common factors that can weaken your immune system<\/strong><\/h2>\n<p>First things first: a primer on immunity.\u201cOur immune system is comprised of a variety of cells, tissues, and organs in the body, working together to protect against foreign invaders before they cause harm, to fight harmful pathogens\u2014bacteria, viruses, fungi\u2014if they are present, and to remove them from our body to maintain health and balance,\u201d says <a href=\"https:\/\/www.melaniemurphyrd.com\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.melaniemurphyrd.com\/\">Melanie Murphy Richter<\/a>, MS, RDN, a registered dietitian and neuronutritionist. Ahead are three common culprits that can weaken this delicate ecosystem.<\/p>\n<h3>1. Changes in temperature<\/h3>\n<p>According to <a href=\"https:\/\/www.linkedin.com\/in\/reuben-chen-0596233a\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.linkedin.com\/in\/reuben-chen-0596233a\">Reuben Chen, MD<\/a>, a board-certified sports medicine physician, pain management expert, and chief medical advisor at <a href=\"https:\/\/clicks.trx-hub.com\/xid\/leafgroup_ca5e0_wellgood?q=https%3A%2F%2Fgo.skimresources.com%3Fid%3D104860X1561639%26xs%3D1%26xcust%3DSTMSFD-1109110%26url%3Dhttps%253A%252F%252Fhome.sunrider.com%252F&amp;p=https%3A%2F%2Fwww.wellandgood.com%2Fways-to-boost-immunity%2F&amp;event_type=click\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/home.sunrider.com\/\" data-type=\"affiliateLink\" data-aff-intermediate=\"https:\/\/go.skimresources.com?id=104860X1561639&amp;xs=1&amp;xcust=STMSFD-1109110&amp;url=https%3A%2F%2Fhome.sunrider.com%2F\">Sunrider International<\/a>, changes in weather\u2014hot or cold\u2014can affect the immune system, making it more susceptible to colds, the flu, and other upper respiratory infections.<\/p>\n<div class=\"related-content \" style=\"\" data-module-init=\"related-content\" data-module-immediate=\"\" v-cloak=\"\">\n<div class=\"related-content__wrapper \" v-cloak=\"\" :class=\"{'is-loaded':isLoaded}\">\n<p> <span class=\"inline pr-6 text-seafoam-dark\">Related Stories<\/span> <\/p>\n<p> <related-content class=\"related-content__links\" parent-article-permalink=\"https:\/\/www.wellandgood.com\/ways-to-boost-immunity\/\" current-title=\"5 Science-Backed Ways To Boost Immunity, According to a Longevity Doctor and a Registered Dietitian\" current-image=\"https:\/\/www.wellandgood.com\/wp-content\/uploads\/2023\/12\/ways-to-boost-immunity_418x278_true_70.webp\" v-on:parsely-posts-loaded=\"onPostsLoaded\" start-date=\"2023-06-20\" tag=\"div\" inline-template=\"\" url=\"https:\/\/www.wellandgood.com\/ways-to-boost-immunity\/\" secret=\"w5ztterVB03LGZJLfXS0hf3EvQBuFFIWew9hmVQxthU\" apikey=\"wellandgood.com\" limit=\"3\"> <\/p>\n<div>\n<div class=\"related-content__card mb-[10px] sm:mb-[20px]\" :class=\"{'related-content__card--full':posts.length === 1}\" v-for=\"(post, key) in posts\"> <a v-on:click.prevent=\"trackLinkGA($event, key)\" :href=\"https:\/\/www.wellandgood.com\/ways-to-boost-immunity\/post.url\" data-url-source=\"related-content\" class=\"related-content__link\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"\"> <\/p>\n<div class=\"related-content__card--image bg-tan\" :style=\"{ backgroundImage: 'url(' + post.image_url + ')' }\"> <img :src=\"https:\/\/www.wellandgood.com\/ways-to-boost-immunity\/post.image_url\" :alt=\"post.title\"\/> <\/div>\n<p> <\/a>  <\/div>\n<\/p><\/div>\n<p> <\/related-content> <\/div>\n<\/p><\/div>\n<p>What&#8217;s more, as folks hunker down to brace for the chilly weather, they often spend more time indoors, making germs and viruses more likely to spread from person to person. Plus, studies show that even the slightest temperature drop can <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/36494212\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/36494212\/\">negatively affect our ability to stave away viral infections<\/a> harboring in our nasal passageways.<\/p>\n<h3>2. High stress levels<\/h3>\n<p>Several major holidays fall during this time of year, making our chances of contracting something along the way even more likely. Aside from the increased person-to-person contact between traveling and gatherings, stress levels can also be running high. \u201cStress is a common factor in needing an extra immunity boost. With traveling\u2014which exposes you to new environments and new pathogens\u2014family gatherings, and looming end-of-year work goals, all these are major causes for <a href=\"https:\/\/www.wellandgood.com\/how-stress-affects-body\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/how-stress-affects-body\/\">weakening the immune system<\/a>, and can send your <a href=\"https:\/\/www.wellandgood.com\/immune-system-tip\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/immune-system-tip\/\">stress level into overdrive<\/a>,\u201d Dr. Chen says.<\/p>\n<h3>3. Changes in diet that primarily affect the gut<\/h3>\n<p>Another factor that contributes to your immune health? Your eating habits. \u201cPoor diet and increased alcohol consumption can fuel the need to <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4590612\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4590612\/\">ramp up your body\u2019s immune defense<\/a>,\u201d Dr. Chen says.<\/p>\n<p>Meanwhile, Richter notes that more than 70 percent of our immune system lives inside of the gut. \u201cNot only do the presence of certain microbes living in our gut play a critical role in maintaining the balance of our immune system, the gut also holds our \u2018adaptive immunity,\u2019 our immune system\u2019s memory bank, and the gut lining and epithelial cells found in the gut act as our body\u2019s first line of defense,\u201d Richter says. \u201cBy supporting gut health, you\u2019ll be boosting your gut health.\u201d<\/p>\n<p>The dietitian also explains that some holiday foods may be filled with refined sugars \u201cwhich can alter gut composition in favor of pathogenic bacteria.\u201d In addition, she explains that <a href=\"https:\/\/www.wellandgood.com\/health-effects-of-sugar\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/health-effects-of-sugar\/\">fluctuations in sugar levels<\/a> can also influence cortisol, a stress hormone. In turn, the combination of increased quantities of cortisol and a compromised gut can lead to a weakened overall immune system.<\/p>\n<h2><strong>5 science-backed ways to boost immunity\u00a0<\/strong><\/h2>\n<h3>1. Increase fiber intake throughout the day<\/h3>\n<p>One of the top ways to boost immunity according to Richter is by consistently keeping up with <a href=\"https:\/\/www.wellandgood.com\/how-much-fiber-per-meal\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/how-much-fiber-per-meal\/\">adequate fiber intake<\/a>. \u201c<a href=\"https:\/\/www.wellandgood.com\/high-fiber-foods\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/high-fiber-foods\/\">Dietary fiber<\/a>\u2014like that found in fruits, vegetables, nuts, seeds and whole grains\u2014contain the prebiotic fibers that the good microbes in our gut eat to stay alive and function,\u201d she says. \u201cEating more of these <a href=\"https:\/\/www.wellandgood.com\/prebiotic-foods\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/prebiotic-foods\/\">prebiotics fibers<\/a> have been shown to increase our body\u2019s ability to <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/36543697\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/36543697\/\">create butyrate and other short-chain fatty acids (SCFA)<\/a> that play a critical role in reducing overall inflammation, providing fuel for our gut, and also impacting the expression of certain genes that are involved in inflammation and the immune system.\u201d<\/p>\n<p>Keep in mind that <a href=\"https:\/\/www.wellandgood.com\/high-fiber-diet\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/high-fiber-diet\/\">increases in fiber<\/a> should be introduced slowly and steadily over time to prevent stomach irritation. \u201cThis should not be considered a spot-treatment when sick,\u201d Richter says.<\/p>\n<h3>2. Add a probiotic to your daily routine<\/h3>\n<p>According to Richter, probiotics and immunity go hand in hand. \u201cTaking certain probiotics can support <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK279396\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK279396\/\">innate immunity<\/a>, our immune system&#8217;s first line of defense against certain harmful pathogens. Certain <a href=\"https:\/\/www.wellandgood.com\/rotating-probiotics\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/rotating-probiotics\/\">strains of probiotics<\/a>\u2014like those in the <em>Lactobacillus<\/em> and <em>Bifidobacterium<\/em> families\u2014can help to <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20018654\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20018654\/\">support this system<\/a> to help reinforce our epithelial walls\u2014gut lining\u2014and stimulates the production of important cytokines\u2014immune cells\u2014that are released in response to the presence of a pathogen,\u201d Richter says.<\/p>\n<h3>3. Decrease refined sugar consumption whenever possible<\/h3>\n<p>Richter notes that refined <a href=\"https:\/\/www.wellandgood.com\/healthier-sugar\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/healthier-sugar\">sugar consumption<\/a> should be kept to a minimum whenever possible as it can have a profound <a href=\"https:\/\/www.wellandgood.com\/sugar-and-gut-health\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/sugar-and-gut-health\/\">impact on gut health<\/a>. \u201c<a href=\"https:\/\/www.mdpi.com\/2673-4540\/3\/4\/42#:~:text=The%20overload%20of%20dietary%20sugar,19%2C20%2C21%5D.\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.mdpi.com\/2673-4540\/3\/4\/42#:~:text=The%20overload%20of%20dietary%20sugar,19%2C20%2C21%5D.\">Reducing processed and refined sugars<\/a> can improve gut function and immune system. Excessive consumption of sugar, especially those found in processed and refined sources, have a <a href=\"https:\/\/www.wellandgood.com\/cutting-sugar-affects-gut-health\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/cutting-sugar-affects-gut-health\/\">negative impact on gut health<\/a> and overall immune system,\u201d she says. \u201cNot only do these refined sugars alter the composition of the gut to favor more pathogenic microbes, but they also increase the permeability of our gut, making it easier for pathogens to enter our system.\u201d<\/p>\n<h3>4. Exercise regularly<\/h3>\n<p>Lastly, according to Dr. Chen, exercise is one of the best ways to help boost your immunity from within. \u201cModerate exercise can stimulate cellular immunity by <a href=\"https:\/\/www.wellandgood.com\/exercise-for-immune-system\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/exercise-for-immune-system\/\">increasing the circulation of immune cells<\/a> in the body. Research has shown that <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7387807\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7387807\/\">exercise acts as a modulator of the immune system<\/a>, and done regularly, can lower chances of catching viral infections, like the common cold,\u201d he says.<\/p>\n<h3>5. Ensure you\u2019re eating a well-balanced diet<\/h3>\n<p>Dr. Chen recommends eating a diet that includes a wide variety of foods from different sources, such as fruits, vegetables, meats, and carbohydrates, to name a few. \u201cThis will help provide a wider array of micronutrients and macronutrients, along with vitamins and minerals needed for a healthy immune system,\u201d he says. His <a href=\"https:\/\/www.wellandgood.com\/immunity-boosting-foods\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/immunity-boosting-foods\/\">go-to meal for immunity<\/a> includes mixing together carrots, dark green leafy greens, apples, oranges, and green and red bell peppers, along with salmon and sliced almonds.<\/p>\n<p>On that note, Dr. Chen also reminds us that a well-balanced diet wouldn\u2019t be complete without <a href=\"https:\/\/www.wellandgood.com\/how-to-drink-more-water\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/how-to-drink-more-water\/\">adequate hydration<\/a>. \u201cDrinking enough water to help flush out the waste in the body is just as important a way to help boost your immune system.\u201d<\/p>\n<p><em>Best foods for boosting immunity, according to an RD:<\/em><\/p>\n<p><iframe loading=\"lazy\" title=\"Best Immune Boosting Foods, According to a Dietitian | You Versus Food | Well+Good\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/i9l4gD40hjE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><\/iframe><\/p>\n<div class=\"block-thin post-citations mt-[40px] mb-[30px]\" data-module-init=\"main-2020\/post-citations\" data-module-immediate=\"true\">\n<hr class=\"!border-seafoam-dark mb-[24px]\"\/>\n<div class=\"post-citations-content flex flex-col gap-[24px]\">\n<p>Well+Good articles reference scientific, reliable, recent, robust studies to back up the information we share. You can trust us along your wellness journey.<\/p>\n<div>\n<ol class=\"!ml-[18px] !mt-0\">\n<li>\n              Huang, Di et al. \u201cCold exposure impairs extracellular vesicle swarm-mediated nasal antiviral immunity.\u201d\u00a0<i>The Journal of allergy and clinical immunology<\/i>\u00a0vol. 151,2 (2023): 509-525.e8. doi:10.1016\/j.jaci.2022.09.037            <\/li>\n<li>\n              Sarkar, Dipak et al. \u201cAlcohol and the Immune System.\u201d\u00a0<i>Alcohol Research : Current Reviews<\/i>\u00a0vol. 37,2 (2015): 153\u2013155.            <\/li>\n<li>\n              Tan, Jian Kai et al. \u201cDietary fiber and SCFAs in the regulation of mucosal immunity.\u201d\u00a0<i>The Journal of allergy and clinical immunology<\/i>\u00a0vol. 151,2 (2023): 361-370. doi:10.1016\/j.jaci.2022.11.007            <\/li>\n<li>\n              Pagnini, Cristiano et al. \u201cProbiotics promote gut health through stimulation of epithelial innate immunity.\u201d\u00a0<i>Proceedings of the National Academy of Sciences of the United States of America<\/i>\u00a0vol. 107,1 (2010): 454-9. doi:10.1073\/pnas.0910307107            <\/li>\n<li>\n              Garcia K, Ferreira G, Reis F, Viana S. Impact of Dietary Sugars on Gut Microbiota and Metabolic Health.\u00a0<em>Diabetology<\/em>. 2022; 3(4):549-560. doi.org\/10.3390\/diabetology3040042            <\/li>\n<li>\n              da Silveira, Matheus Pelinski et al. \u201cPhysical exercise as a tool to help the immune system against COVID-19: an integrative review of the current literature.\u201d\u00a0<i>Clinical and experimental medicine<\/i>\u00a0vol. 21,1 (2021): 15-28. doi:10.1007\/s10238-020-00650-3            <\/li>\n<\/ol><\/div>\n<\/p><\/div>\n<hr class=\"!border-seafoam-dark mt-[24px]\"\/>\n  <\/div>\n<\/p><\/div>\n<div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n\n","protected":false},"excerpt":{"rendered":"<p>Tis the season of giving\u2026 germs and viruses, that is. Is it something in the air or does seemingly everyone catch a cold the moment temperatures drop below 60\u00baF? According to science, you\u2019re not wrong. Indeed, wintertime is often fraught with sniffles, sneezes, and sickness (hi, flu season). But this may be no coincidence after &hellip;<\/p>\n","protected":false},"author":3,"featured_media":9545,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-9543","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.8 - aioseo.com -->\n\t<meta name=\"description\" content=\"Tis the season of giving\u2026 germs and viruses, that is. Is it something in the air or does seemingly everyone catch a cold the moment temperatures drop below 60\u00baF? According to science, you\u2019re not wrong. Indeed, wintertime is often fraught with sniffles, sneezes, and sickness (hi, flu season). 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