So then, the big question, can we ‘boost’ our immune system? The simple answer is sort of. If you’ve read my previous articles then you will appreciate that our immune systems are incredible networks of cells and molecules working in a very well practiced and balanced manner. They ensure harmful foreign bodies are abolished yet know to leave our bodies’ own tissue well alone. Most of the time anyway. In autoimmune diseases, the immune system is overactive and attacks the body itself so having an overzealous immune system is not a good thing. There is always talk, usually around winter when the coughs and colds set in, about what we can take in terms of supplements to boost our immune system. I’m going to be very honest here as I have a responsibility as a Doctor to do so. Although there is some evidence that things like Zinc, Vitamin C, Echinacea, and Boron may reduce severity of an illness once it hits, there is varying data and evidence when it comes to illness prevention. Therefore, instead of focusing on these supplements (I am personally taking Vitamin C and Echinacea right now), I would like to talk about the factors that we may be able to change. There are things we can do for sure, so let’s go through them.
-
Stop smoking – smoking alone suppresses the immune system as well as weakening your lungs. No thanks!
-
Get your sleep – The recommendation is 7-10 hours. After this, head over to my article on Sleep and you’ll see along with many things, it is essential for the immune system. I mentioned that Natural killer cells are part of the immune system and work as part of our security team. One study showed that even after just one night of sleep deprivation, these cells reduced by 30% of baseline levels, re-establishing after a night of sleep. Now there are supplements that may help to improve your sleep. I personally use Cal-Mag, 5-HT and CBD oil. The most important aspect of improving sleep though is sleep hygiene. Have a routine, stop with the technology before bed, keep cool, make sure you’re not hungry but also not full, and you will see a big difference. -
Eat your food – If ever there was a time to fuel your body well, it’s now. I know it may be incredibly tempting to sneak a few biscuits while you work, or to have that chocolate bar to make you feel better BUT your food is where you get your nutrients. Your body needs adequate nutrition to perform bodily functions (including the immune system). Make sure your food is varied and makes you feel good! It’s worth noting here that now is probably not the time to be dieting. Give your body the best chance with maintenance or surplus calories to reduce unnecessary stress. It’s a simple supply and demand equation and we really do want to be limiting that demand.
-
Keep active – Exercise reduces stress and is amazing for mental health. Don’t over do it of course. Pushing your body too far will increase that demand and actually increase stress.
-
Reduce your stress – Stress suppresses the immune system. Take your time to relax. If you’re working from home then make sure you’re not working over your working hours. Make sure you take breaks. This is a stressful time for all so talk about it, chances are others have the same fears as you and you can work together to keep that stress level down. I personally find Ashwaghandha very useful in managing my anxiety and stress.
-
Vitamin D – Being indoors a lot more will mean that exposure to Vitamin D will inevitably reduce so supplementing would be helpful to keep levels in a place where they can support the immune system.
We need to remember in these unprecedented times that we do not fully know what we’re dealing with. Even supplements that perhaps show hope in protection against things like the common cold, we have no idea if they will help or be detrimental when it comes to COVID-19. My advice would be to follow those simple points; optimise sleep, stay active, eat well, and keep stress on the down low. Most of all, do not let any of this distract you from the things that can stop this virus from spreading – thorough hand washing and social distancing. If you have any questions on COVID-19 and/or our immune system, send them over to me on my instagram @drsteph_scrubsvsshreds and I will do my very best.
Dr Stephanie Hill
BSc, MBBS
