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“Immunity support: supplements,” immuno-teas, “cheese puffs that” help boost the immune system “: Covid has boosted all sorts of strangeness in the wellness market. None of this (surprise, surprise) is good you actually need, say immunity experts. Yes, sometimes your immune system can use help, but science — not marketing — has discovered realistic ways to do this, here’s how to keep your immune system really strong.
Leave the supplements on the shelf
Vitamins and minerals, such as vitamin C, vitamin D, vitamin B12 and zinc, help keep your immune system in top shape. Some of these even provide the raw materials for your body to make the immune cells it needs. But here’s the thing: Most people get enough of these nutrients from the food they eat.
Since the onset of the pandemic, vitamin D has received much attention due to research suggesting that low levels may be linked to inflammation and even respiratory infections. However, there is still insufficient evidence to say that taking a vitamin D supplement protects people against Covid. Experts agree that if you have a vitamin D deficiency, you need to bring it to a healthy level. And getting more of it is one (unless you supplement 100 times the recommended daily allowance for months). It’s just that an excess of any vitamin, including D, will not help you because your immune system simply can not use it, says infectious disease expert Peter Chin-Hong, MD, at the University of California San Francisco School of Medicine. You can boost weaknesses in your immune system’s performance, but you can not make it stronger than it is, he says. “Adding extra will not give you superpowers.”
In addition to vitamins and minerals, some immune supplements contain probiotics. A healthy gut microbiome is crucial for a well-functioning immune system, but probiotic support is still only promising in theory. The bottom line: Save the time and money you spend on supplements that promote easy solutions and instead focus on doing things that can actually make your immune system work smoothly. Like. . .
Plug immunity leak
Your immune system has a million moving parts, but if you look at the big picture, there are two key components, and both must be in good condition to ward off disease. Think of the first one, the innate immune system, as a line of defense that protects you from foreign viruses, bacteria and other pathogens, preventing them from infecting your body. While doing its job, your adaptable immune system, an elite strike team — T cells and antibody-producing B cells — identify and neutralize invaders that invade the body’s defenses. Boring, predictable health movements — getting enough sleep, being active — can have some real value in making both parts of the system function optimally.
Take sleep: Too little can make people more susceptible to disease, says immunity expert Jim Boonyaratanakornkit, MD, Ph.D., at the Fred Hutchinson Cancer Research Center in Seattle. There is something about consistently not getting enough sleep that reduces the production of proteins that help the innate immune system do its job. Research has shown that sleep also enhances T cell activity, part of the adaptive system.
Exercise, another major immune function, produces important immune proteins called cytokines and helps white blood cells circulate throughout your body. Regular workouts also help reduce stress, which has a complex way of shedding parts of your immune system.
Bring in professional help
The proven and effective way to boost your immune system is a vaccine. This is because a vaccine works by presenting the adaptive immune system with specific pathogens (or, in the case of some Covid vaccines, parts of those pathogens). It serves as training material (such as introducing a scent to a bomb sniffer dog), which stimulates the production of antibodies and teaches the adaptive immune system to fight the pathogen when it actually emerges. You want it. Your immune system, when treated properly, can be a powerful thing. But it appreciates the help.
This story originally appeared in the January / February issue of Men’s health.
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