In an age where more medicine does not equal more health, it is more important than ever to improve our immune resilience. Here, Dr. Daniel A. Monti, founder and CEO of the Marcus Institute of Integrative Health and co-author of Tapestry of Health, shares how you can take an integrative approach for enhanced immune system resilience to fight against pathogens and achieve a better quality of life.
An overview of the immune system
The immune system consists of different organs, cells, and proteins that synergistically work to protect your body against inflammation and invasive pathogens. There are two lines of defense in the immune system; innate immunity and acquired immunity.
The innate immune system
You are born with an innate immune system, which is made up of physical barriers such as your skin, mucus membranes, and gastrointestinal tract. The innate immune system is a “rapid responder” to pathogens that uses the cells of the immune system (phagocytes) to fight off bacteria, viruses, and parasites.
The acquired or adaptive immune system
The acquired immune system works with the innate immune system to make antibodies, which are developed by lymphocytes (a type of immune cell) after exposure to an invasive pathogen. The acquired immune system continues to develop over time, and the antibodies it creates remain in the body to help fight against future infections.
Support your immune system with sleep
Sleep plays a vital role in your immune system’s ability to function properly. Proteins called cytokines—proteins that facilitate communication between cells—are released from your cells when you sleep. There are different types of cytokines that serve diverse functions in the body, one of those being to regulate your immune system; they increase in number to help you fight inflammation and illness. When you do not get enough sleep, cytokine production may decrease, leaving you vulnerable to sickness and disease. Antibody production is also impacted by a lack of sleep.
In contrast, getting enough sleep will help improve your immune system’s resilience by supporting long-lasting immunological memory—the immune system’s ability to respond more quickly and effectively to pathogens it has previously encountered. While the optimal amount of sleep should be personalized for each individual, a healthy adult should get at least 7 hours of sleep per night.
Nutrition and immune resilience
You can maximize your immune system’s resilience by offering your body proper nutrition. This is because the cells of your immune system require substantial energy to respond quickly and effectively to invasive pathogens—meaning optimal nutrition enhances your immune cell’s capabilities, while a lack of nutrients can inhibit immune response. Thus macronutrients, micronutrients, and a healthy gut microbiome all play a critical role in fighting off illness.
Most of your body’s immune cells are found in the gut-associated lymphoid (GALT) in your GI tract, which, in addition to being responsible for food absorption, also defends against pathogens—while allowing good bacteria in your gut microbiota to live. The GALT is permeable and makes the body vulnerable to infection when it’s compromised; many pathogens can enter the body through a compromised gut.
Food is preventative medicine
To support a more resilient immune system, focus on a plant-based, nutrient-dense, and moderate-calorie diet. Plant-based diets likely allow more diverse nutrients to reach your gut microbiome as plant cells are indigestible, thus harvesting energy while delivering nutritional and biological benefits. Microbiota-derived nutrients, metabolites, and antigens activate both the innate and adaptive immune system to stimulate intestinal receptors and secrete gut hormones. These processes are necessary for a healthy gut and prevent inflammatory diseases and provide more effective pathogen defense.
Immune-boosting foods
An integrative diet should consist of mostly plant-based foods with a variety of micronutrients, amino acids, and fatty acids to support the body’s immune response to prevent inflammation and ward off infection. To support a resilient immune system, we recommend enjoying a diverse diet including these beneficial foods:
- Fruits, vegetables, and berries
- Nuts, seeds, and grains
- Eggs and oily fish
- Probiotic-rich foods such as yogurt or kimchi
The role of supplements
Ideally, your diet should provide all the nutrients your body needs to support your immune system, but there are a number of factors that may necessitate supplementation to fill the gaps in your diet. Supplements cannot replace healthy eating; however, they can enhance the benefits of a strong integrative diet.
Vitamin C
Vitamin C helps to support immune system cells, control oxidative stress (an imbalance of free radicals and antioxidants) and inflammation. Supplementation with vitamin C can shorten the duration and decrease the severity of the common cold, COVID-19, and other upper respiratory tract infections; and, on the flip side, vitamin C deficiency can increase the risk of severe respiratory infections.
Vitamin D
Vitamin D helps regulate both innate and adaptive immune functions and produces antimicrobial proteins to help fight off infection. Like vitamin C, vitamin D can help prevent respiratory infection—while a lack of vitamin D can cause a number of issues, including autoimmunity concerns and an increased risk of infection.
Zinc
Zinc helps support the growth and function of immune cells, controls oxidative stress and inflammation, and performs several antiviral actions. Zinc has been shown to improve some markers of immunity (antigens that determine a cell’s ability to fight infection) and vaccine responses. Low zinc levels may increase the rate and severity of an infection.
Selenium
Along with controlling oxidative stress and inflammation, selenium is shown to reduce the duration of certain viral infections and enhance immune markers. Selenium deficiency can result in impaired immune responses and increased rates of infection.
Amino and fatty acids
Amino and fatty acids have been shown to significantly enhance the immune response and are especially critical during severe illness. There are numerous studies that show amino and fatty acid supplementation can prevent infectious diseases and improve your overall health.
Are you interested in an integrative medical assessment?
The Marcus Institute of Integrative Health at Thomas Jefferson University is a renowned integrative medical clinic, leading research facility, and part of the Sidney Kimmel Medical College’s Department of Integrative Medicine & Nutritional Sciences. We provide comprehensive care using the latest in modern medicine alongside advanced technologies and innovative wellness solutions for a whole person, whole health approach.
At the Marcus Institute, you will be seen by highly-trained, board-certified doctors who specialize in integrative medicine. We are committed to a patient-centered approach and use only evidence-based treatments to treat the root causes of a wide variety of health issues (rather than simply addressing and masking symptoms).
Using our state-of-the-art PET-MRI imaging system (positron emission tomography & magnetic resonance imaging) at the Jefferson Outpatient Imaging Clinic, we create a comprehensive diagnostic report to evaluate your overall health and determine the ideal treatments to help you heal, strengthen, and thrive.
If you would like to learn more, contact us today to schedule your assessment and discover what you can do to have a more resilient immune system and extend the longevity of your life.
