Ask an Expert: How to Boost Your Immunity and Stay Healthy at Home
We’ve been spending a lot of time at Create & Cultivate HQ discussing how we can best show up for and support our community during this uncertain time. Community is at our core, and connecting with others through one-of-a-kind experiences is what we love to do. While the world has changed, our mission has not. We’re committed to helping women create and cultivate the career of their dreams, which is why we’re proud to announce our new Ask an Expert series. We’re hosting live discussions with experts, mentors, and influencers daily at 9 am, 12 pm, and 3 pm PST on Instagram Live to cure your craving for community and bring you the expert advice you’ve come to know and love from C&C. Follow Create & Cultivate on Instagram, check out our Ask an Expert highlight reel for the latest schedule, and hit the countdown to get a reminder so you don’t miss out!
Photo: Courtesy of Mia Syn
Health is on all of our minds a lot these days. You’ve been wearing a mask, washing your hands, and staying inside, but have you done anything to boost your immune system? Now more than ever our bodies need support to stay healthy. As we adjust to our new normal we need to remember that taking care of ourselves is more than a mud mask or an Epsom salt bath.
If your healthy choices have been lacking (same, we don’t blame you) it’s probably time to reevaluate. There are lots of ways that you can improve your health and keep your immune system in tip-top shape even while you’re stuck at home. To find out how to step up our self-care, we tapped Mia Syn, a registered dietitian nutritionist, to share all her tips on our Instagram Live Ask an Expert series.
Scroll on for her expert tips on boosting your immune system and staying healthy while navigating the new normal during COVID-19.
1. Can you really boost your immunity through diet, or does it come down to genetics too?
Good nutrition is essential for a strong immune system, however, there is a genetic component in the case of seasonal allergies or autoimmune conditions like celiac disease, for example. Additionally, as we age, our immune system starts to decline, that's why we classify the elderly as immunocompromised. No one food or supplement can prevent illness but there are certain nutrients that play a specific role in the body’s immune system
2. What are some diet changes I can make to boost my immune system right now? And how long does it take to come into effect?
These vitamins, minerals, and macronutrients specifically play a role in immunity but following a balanced eating pattern—not cutting out any food groups is important so that you don’t fall short on any of those. Getting these nutrients from food is preferred but not always possible that’s where supplements may be of benefit. I recommend talking to a dietitian who can evaluate your current diet and make recommendations accordingly.
Vitamin A is a fat-soluble vitamin and it’s only found bioavailable in a handful of foods like eggs, fatty fish, and organ meats. Vitamin A is also found in some fortified foods like milk and cereals—read the nutrition facts label. However, foods like sweet potatoes, carrots, spinach, and lettuce contain beta carotene which our body is able to somewhat convert into vitamin A.
Vitamin C is a water-soluble vitamin, so our body does not store it, we need to replenish it regularly. Besides citrus fruits like oranges and grapefruit, it’s also found in bell peppers, kiwi, and strawberries. There’s also research to suggest that vitamin c may help shorten the duration of a cold.
Vitamin D is found in a handful of foods like salmon, mackerel, tuna, some fortified milk, and cereals. It can be synthesized by our skin when outdoors.
Prebiotics and probiotics: Prebiotics are non-digestible fibers that selectively stimulate the growth of beneficial bacteria found in foods like asparagus, onions, and leeks. Probiotics are beneficial bacteria that add to the population of healthy microbes in your gut found in foods like yogurt, sauerkraut, and kombucha.
Protein is a key building block for immune cells and antibodies that helps our immune system do its job. Protein comes from meat dish dairy, nuts, seeds, seeds, and legumes.
3. What supplements should I be taking to support my immunity?
This goes back to the previous question about nutrients specifically playing a role in immunity and where you might be lacking in your diet.
Vitamin D – Many people may benefit from a supplement if they don’t consume foods like sardines, oysters, and other fatty fish or fortified foods regularly. Talk to your dietitian or physician who can evaluate your diet better to determine if a good fit
Probiotics – Healthy individuals could benefit from taking a probiotic supplement, especially if you aren’t eating fermented foods regularly. People with a weakened immune system should speak to their doctor first.
AllerLife is a supplement that I am working with right now. It’s drug-free, completely nutrition-based, and is designed for allergy sufferers to take in conjunction with their current medication to address those allergy blah feelings that remain even after relieving your allergy symptoms with your allergy medication. I like it because it contains those immunity-supporting nutrients that I had described including zinc, vitamin C, and vitamin D, so it kind covers all those bases. If you are an allergy sufferer and suspect you might be falling short on some of those key nutrients, Allerlife could be a good solution.
4. How does my lifestyle impact my immune health? What can I do to strengthen my immune system?
I suggest incorporating all food groups, and not being restrictive. Eat:
Plenty of fruits and vegetables
Healthy fats to help you absorb and utilize those important fat-soluble vitamins that play a role in immunity like vitamins A, D, and E.
Protein into each meal and snack, which is a key building block for immune cells and antibodies, helps our immune system do its job.
Filling in the gaps with supplements wherever needed
Limiting alcohol – in moderation if you do drink
Not smoking
It’s also essential to exercise regularly:
The American Heart Association recommends 150 minutes per week (30 minutes, 5 times a week) of moderate-intensity aerobic activity (like a brisk walk) or 75 minutes per week of vigorous aerobic activity (running, cycling,). Strength train at least 2x per week.
Exercise also makes you feel good, lowers stress, helps with weight management, increase energy levels, support muscle and bone health, brain health, memory, helps you sleep better
You also need to manage your stress levels:
Scientists are looking at the link between chronic stress and its relationship to immunity.
They are making progress and studies suggest that it may dysregulate the human immune system.
Getting enough sleep is also incredibly important:
There is a link between lack of sleep and getting sick.
The CDC recommends that adults get 7 or more hours per night.
Lack of sleep can affect mood, memory, blood sugar, impair judgment.
Researchers say getting good sleep can strengthen your immune system by enhancing your ability to adhere to and destroy cells infected by viruses and other pathogens.
5. How does sleep or lack of it lower my immune? How many hours of sleep should I be getting a night?
Getting enough sleep is important for people of all ages to stay in good health. The CDC says 1 in 3 Americans don’t get enough sleep. Studies show that people who don't get quality sleep or enough sleep are more likely to get sick after being exposed to a virus, such as a common cold virus. Lack of sleep can also affect how fast you recover if you do get sick.
But if not getting enough sleep is a regular part of your routine, you may be at an increased risk for obesity, diabetes, high blood pressure, coronary heart disease and stroke, depression, and even early death. How much sleep you need changes as you age. Adults aim for 7-8 hours per night. AllerLife Sleep contains those immunity-supporting vitamins and minerals plus melatonin which is a hormone that we produce in response to darkness and helps promote a restful night’s sleep.
6. How does gut-health impact my immunity? What foods, supplements, lifestyle modifications should I be making to support a happy gut?
About 60-70% of our immune system is in our gut. Having a balanced and diverse gut flora can support a strong immune system.
Not only can the food we eat POSITIVELY impact our gut health but some things that can negatively affect it include:
o Hydrogenated oil
o Refined carbohydrates
o Trans fats
o Added sugars
o Low fiber intake
o Stress
o Antibiotics and other medications
o Not enough sleep
Two things that we can incorporate into our diet that support a healthy gut are prebiotics and probiotics:
Prebiotics – asparagus, onions, leeks, garlic, oats
Non-digestible fiber that selectively stimulates the growth of beneficial bacteria.
Probiotics – yogurt, sauerkraut, kombucha
Beneficial that add to the population of healthy microbes in your gut.
7. What are healthy fats and which ones should I be eating? How do they help?
Fat-soluble vitamins A, D, and E play roles in keeping our immune system strong. Because they are fat-soluble it important that we consume healthy fats to aid their absorption. Fatty fish contain omega 3 fats, which are considered essential because our bodies cannot them on its own. Mono- and polyunsaturated fats found in plant foods like avocado, nuts, and seeds are also beneficial. The fat you want to limit is saturated found in fatty meat and high-fat dairy. Trans fats should be eliminated which are found in a lot of processed foods like cakes and cookies—always read the label.
8. Do probiotics actually work or should I be eating fermented foods instead? Which ones should I be taking?
By definition, probiotics are live, friendly bacteria that offer a health benefit by assisting the body’s naturally occurring gut flora. Additionally, they challenge the immune system in a healthy way and help make it stronger. They also help our body absorb certain vitamins and minerals including calcium, iron, and vitamins A, D, K, and E to name a few. Fermented foods like sauerkraut, kefir, yogurt, and kimchi are sources.
Probiotics supplements are individualized. Some ways to know if it is working is maybe your digestion is more regular, using the bathroom regularly. Pay attention to how you feel. In some cases, you may feel worse. People with a weakened immune system should speak to their doctor first. Find one that works for you.
9. Can you share how much water I should be drinking a day? How can I consume more water and can I get it through food too?
Water is the “forgotten nutrient.” Many underestimate its critical importance and the need to stay hydrated. We need it for the functioning of cells and organs, it aids elimination and helps carry nutrients to our cells. The CDC has recommendations for total daily fluid intake adult men is 3.7 L or about 13 cups and 2.7 L or about 9 cups for women. This comes from drinking water, but also foods you eat and other fluids like coffee. Hydrating produce include watermelon, bell pepper, tomato, leafy greens, and cucumber
10. I’ve read that stress can really impact immune health, but it’s hard not to have stress and anxiety right now. Any advice?
Studies suggest that chronic stress may dysregulate the immune system. Exercise and meditation have been shown to help with management in some individuals. Finding what works for you is key.
About the Expert: Mia Syn is a registered dietitian nutritionist (RDN) based in Charleston, South Carolina. She’s a nationally recognized nutrition expert and host of Good Food Friday on ABC 4. She holds a master of science in human nutrition from Columbia University and has been featured by dozens of major media outlets including Women's Health Magazine, Cosmopolitan, and BuzzFeed. As one of the most recognized and trusted young dietitians in the country, she has helped hundreds of her clients, and millions of her readers lose weight, improve their health, and adopt healthier eating habits.