Improving Immunity with Nutrition

When we are sick, most of us have been told to “stay hydrated and eat chicken soup”. However, does diet really play a role in immune support?

Studies have shown the significant role gut microbiota (microorganisms including bacteria that live inside our digestive tracts) can have on our immune defense system. An astounding 70-80% of immune cells are present in the gut. Though diet or supplements cannot solely prevent or reduce risk of infection, diet can help strengthen our defense systems to lessen the severity or length of symptoms.

Ways to improve immunity with diet:

• Feeding good bacteria in gut- Prebiotics: Vegetables, fruits, whole grains, beans, legumes, nuts and seeds (follow the plate method seen in the image above)

• Adding good bacteria to gut- Probiotics: At least 1 billion CFU (not necessary, but can help populate gut’s defense system)

*Some symptoms of good gut bacteria: Consistent energy, regular and pain-free bowel movements or gut transit time of around 28 hours

Other ways to improve immunity:

• Sleep at least 7 hours per night

• Manage stress levels (practice self care as often as possible)

• Exercise at least 150 minutes per week

• Practice good hygiene and hand washing

• Properly wash fruits and veggies

• Decrease alcohol intake- Less than 1 drink per day for women and less than 1-2 per day for men

Wanting to learn about what supplements can support good immunity? Keep a look out for our next blog post.