Our immune system works non-stop for us and we don’t even realize it. At Nomige, we believe that taking care of your health should become a daily habit to be safe than sorry. But what exactly is immunity , why is it so important for our health and how can we achieve it?
Better safe than sorry!
Our immune system is the body's natural defense mechanism against pathogens (= anything that can cause disease). It is a complex system consisting of cells, organs and tissues to protect our body from infection.
The most effective way to build this defensive 'shield' is vaccination . It provides resistance to certain infections and strengthens the immune system before it comes into contact with specific infectious agents.
What does it mean to 'boost' your immunity?
In 2019, a studywas published to analyze facts and myths that are displayed on the internet. It was found that there is a common misconception that supplements and foods can 'boost' your immune system . In fact, vaccines are the only ones that can actually 'boost' the immune system, meaning that it can stimulate immunity above normal levels .
However, this doesn't mean you shouldn't stay on track with your diet. According to the World Health Organization,Better nutrition supports a normal functioning immune system. A diet consisting of vitamins and minerals is therefore crucial to maintain a good state of the immune system and avoid malnutrition caused by a poor diet. It is also important to remain realistic that no single product or food can combat all infectious agents. Therefore, by a combination of good nutrition and lifestyle habits in your daily routine, you can support your natural defense mechanism.
Nutrition for a healthy lifestyle
In previous blogs we have discussed the benefits of vitamins on the skin , mostly as antioxidants to protect against the damaging effects of free radicals that cause fine lines, wrinkles, hyperpigmentation, etc. As you may know, vitaminsA ,B ,C , D and E also have many benefits for our body.
Vitamin Ais known for itsprotective function of white blood cells and skin.It also maintains the integrity of the protective water layers, called mucus, on the eyes, respiratory tract, stomach and intestines to protect against infectious agents. Sweet potatoes, carrots and pumpkin are important sources of vitamin A.
The vitamin B complex consists of different types of vitamin B. Vitamin B6 (pyridoxine), B12 (cobalamin) play an important role in immunity by stimulating the formation of red blood cells and cells and other cells of the immune system. B9 (folic acid) is crucial for the proper formation of organs . Our daily intake of vitamin B comes from beef liver, bread, cereals, pasta, mushrooms, chicken breast, chickpeas, bananas, etc.
Vitamin Cworks as an antioxidant neutralizing free radicals that can potentially damage genetic material (DNA), living cells and tissues. Most of us do not need additional intake of vitamin C as it is already present in many of our everyday food sources such as citrus fruits (oranges) and green leafy vegetables (kale, spinach).
Vitamin D and E reduce the risk of infection. Sunlight is the most important source of vitamin D. So enjoy the sunlight 15-30 minutes a day . Don't forget to wear sunscreen if you let the sun shine on your skin for a long time (even in winter).
Vitamin E is a powerful antioxidant. If you are a nut lover and you like almonds, hazelnuts and peanuts, you are getting vitamin E. But other sources also contain vitamin E such as vegetable and soybean oil, safflower and wheat germ.
Other important food sources
Other important sources are copper, selenium, zinc and iron. Copper , found in foods such as leafy greens, dark chocolate and oysters, participates in several immune system pathways, such as producing energy and supporting iron metabolism. Iron primarily induces the formation and maturation of immune cells in the bloodstream. Iron-containing foods include sardines, beef, almonds and cashews, lentils, beans, firm tofu, etc.
Selenium is a powerful nutrient that acts as an antioxidant and protects against the heart damage caused by cytomegalovirus. It is absorbed by eating broccoli, garlic, tuna, Brazil nuts, etc. Zinc is often found in hair supplements to stimulate hair tissue growth, but also has an excellent role in the immune system. Like vitamin A, it helps maintain the integrity of the skin and protective mucous membranes. Oysters, crab, chickpeas, and yogurt are rich in zinc.
What does it mean to 'boost' your immunity?
In addition to a healthy diet, other factors can improve your lifestyle. If you smoke, you probably don’t like what’s coming, but it is highly recommended to quit smoking because it increases the risk of infections such as pneumonia. You can enjoy a glass of red wine or other alcoholic beverages at the end of the day. However, overconsumption of alcohol can reduce our body’s ability to protect us from infections, so drink moderately. This means no more than 2 alcoholic beverages for men and 1 alcoholic beverage for women .
Which supplements should I take?
Some people aren’t the biggest fans of fruits and vegetables and look for supplements that are concentrated sources of essential nutrients. There is still a lot of debate on whether taking supplements will really benefit the immune system . It can be helpful to supplement those nutrients that you are missing due to a lack of variety in your diet.
Popular supplements include those containing vitamin D and E, iron, calcium, Omega-3 (fish oil), Echinacea, garlic, probiotics and (1,3) β-glucan. The lack of scientific evidence means that a balanced diet is still preferable to additional supplement intake . It is crucial to respect the recommended dose, as it can cause adverse effects if exceeded.
Changing your habits
PRACTICE ENOUGH
Exercise helps maintain a healthy weight (BMI: 18.5-24.9), lowers blood pressure, maintains good heart condition and protects against diseases. It is recommended to do light exercise (walking, vacuuming, gardening) for 20-30 min per day (or 150 min/week)or purposeful moderate exercise (gym, tennis, golf, cycling) for 20-60 min per day (or 75 min/week) .
REDUCE STRESS
Treat yourself to a moment of well-being every now and then and reduce your stress levels . Studieshave shown that people with less stress fight off diseases more often and show faster wound healing.
Activities such as meditation, yoga, tai chi, reading mindfulness books or maybe listening to calming audiobooks can distract you from stressful situations. Giving yourself a relaxing facial massage, using some of your favorite beauty products can help reduce tension. In Japan, a study of women aged 20-40 found that feelings of anxiety and negative mood were reduced after a 45 min facial massage . We recommend you at least give it a try!
Learn about DNA skincare & Nomige from Dr. Barbara Geusens
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