Eating well provides multiple nutrients that support optimal immune function. Talk to your health care provider if you think you need nutritional supplements. In a study of more than , US adults, those who met aerobic and muscle-strengthening physical activity guidelines were about half as likely to die from flu and pneumonia as adults who met neither guideline.

For adults, weekly physical activity guidelines call for at least minutes of moderate-intensity aerobic activity such as 30 minutes a day for 5 days plus two days of muscle-strengthening activities.

Regular physical activity helps you feel better, sleep better, and reduce anxiety. Combined with eating well, physical activity can help a person maintain a healthy weight. Following the physical activity recommendations for your age provides immediate and long—term benefits.

For example, being physically active helps protect you from the flu. Emerging research also suggests that physical activity may potentially benefit immunity. Excess weight can affect how your body functions.

Obesity, defined as a body mass index BMI of 30 or more in adults, is linked to impaired immune functions. Safe ways to help maintain a healthy weight include reducing stress, eating healthy foods, getting enough sleep, and engaging in regular physical activity.

Scientific evidence is building that sleep loss 13 can negatively affect different parts of the immune system.

This can lead to the development of a wide variety of disorders. See the recommended hours of sleep per day for your age. Smoking can make the body less successful at fighting disease. Smoking increases the risk for immune system problems, including rheumatoid arthritis.

Over time, excessive alcohol use can weaken the immune system. Taking care of yourself will help your immune system take care of you. Diet and immune function. Accessed May 13, Western diet and the immune system: an inflammatory connection.

Physical Activity Guidelines for Americans , 2nd edition [PDF Washington, DC: US Department of Health and Human Services; J Sport Health Sci. Exercise, immunity, and illness. In: Zoladz JA, ed.

Muscle and Exercise Physiology. Academic Press. T lymphopaenia in relation to body mass index and TNF—alpha in human obesity: adequate weight reduction can be corrective. Clin Endocrinol Oxf. Changes in nutritional status impact immune cell metabolism and function. Front Immunol.

Increased risk of influenza among vaccinated adults who are obese. Int J Obes Lond. Obesity as a predictor of poor antibody response to hepatitis B plasma vaccine. Hepatitis B vaccine immunoresponsiveness in adolescents: a revaccination proposal after primary vaccination.

Comparison of a triple antigen and a single antigen recombinant vaccine for adult hepatitis B vaccination. J Med Virol. Reduced tetanus antibody titers in overweight children.

Swindt, Christina [corrected to Schwindt, Christina]]. Journalists: Broadcast-quality video natural sound pkg is available in the downloads at the end of the post. Please courtesy: "Mayo Clinic News Network.

Between seasonal illnesses and the COVID pandemic, your immune system may be top of mind. Stephen McMullan , a Mayo Clinic family medicine physician. Your immune system requires care and is not something you can give a lasting boost overnight, so don't rush to the cabinet for pills or powders.

Unfortunately, they haven't really had robust evidence that they're highly effective," says Dr. Think about long-term adjustments to your lifestyle: a diet that includes lean proteins, seven to nine hours of sleep nightly, daily exercise, and eliminating stressors in your life.

The results can help you stay healthy past seasonal illnesses. For the safety of its patients, staff and visitors, Mayo Clinic has strict masking policies in place.

Anyone shown without a mask was recorded prior to COVID or recorded in an area not designated for patient care, where social distancing and other safety protocols were followed.

From the time she was a young woman, Gladys Asiedu, Ph. Her path to achieving that goal began inRead more. February is American Heart Month.

When pathogens attack healthy cells and tissue, a type of immune cell called mast cells counterattack and release proteins called histamines, which cause inflammation. Inflammation may generate pain, swelling, and a release of fluids to help flush out the pathogens. The histamines also send signals to discharge even more white blood cells to fight pathogens.

However, prolonged inflammation can lead to tissue damage and may overwhelm the immune system. Autoimmune disorders like lupus, rheumatoid arthritis, or type 1 diabetes are partly hereditary and cause hypersensitivity in which immune cells attack and destroy healthy cells.

Immunodeficiency disorders can depress or completely disable the immune system, and may be genetic or acquired. Acquired forms are more common and include AIDS and cancers like leukemia and multiple myeloma.

Eating enough nutrients as part of a varied diet is required for the health and function of all cells, including immune cells. Certain dietary patterns may better prepare the body for microbial attacks and excess inflammation, but it is unlikely that individual foods offer special protection.

Examples of nutrients that have been identified as critical for the growth and function of immune cells include vitamin C, vitamin D, zinc, selenium, iron, and protein including the amino acid glutamine.

Diets that are limited in variety and lower in nutrients, such as consisting primarily of ultra-processed foods and lacking in minimally processed foods, can negatively affect a healthy immune system.

It is also believed that a Western diet high in refined sugar and red meat and low in fruits and vegetables can promote disturbances in healthy intestinal microorganisms, resulting in chronic inflammation of the gut, and associated suppressed immunity.

The microbiome is an internal metropolis of trillions of microorganisms or microbes that live in our bodies, mostly in the intestines.

It is an area of intense and active research, as scientists are finding that the microbiome plays a key role in immune function. The gut is a major site of immune activity and the production of antimicrobial proteins.

A high-fiber plant-rich diet with plenty of fruits, vegetables, whole grains, and legumes appear to support the growth and maintenance of beneficial microbes.

Certain helpful microbes break down fibers into short chain fatty acids, which have been shown to stimulate immune cell activity. These fibers are sometimes called prebiotics because they feed microbes.

Therefore, a diet containing probiotic and prebiotic foods may be beneficial. Probiotic foods contain live helpful bacteria, and prebiotic foods contain fiber and oligosaccharides that feed and maintain healthy colonies of those bacteria. Animal studies have found that deficiencies in zinc , selenium , iron , copper, folic acid , and vitamins A , B6 , C , D , and E can alter immune responses.

Epidemiological studies find that those who are poorly nourished are at greater risk of bacterial, viral, and other infections. Eating a good quality diet, as depicted by the Healthy Eating Plate, can prevent deficiencies in these nutrients.

However, there are certain populations and situations in which one cannot always eat a variety of nutritious foods, or who have increased nutrient needs.

In these cases a vitamin and mineral supplement may help to fill nutritional gaps. Studies have shown that vitamin supplementation can improve immune responses in these groups. The elderly are a particularly high-risk group.

The immune response generally declines with increasing age as the number and quality of immune cells decreases. This causes a higher risk of poorer outcomes if the elderly develop chronic or acute diseases.

In addition, about one-third of elderly in industrialized countries have nutrient deficiencies. Diet variety may also be limited due to budget constraints or lower interest in cooking for one person; poor dentition; mental impairment; or lack of transportation and community resources to obtain healthy food.

Megadose supplements many times the RDA do not appear justified, and can sometimes be harmful or even suppress the immune system e. Remember that vitamin supplements should not be considered a substitute for a good diet because no supplements contain all the benefits of healthful foods.

Several herbal supplements have been suggested to boost immune function. What does the research say? Diet Review: Anti-Inflammatory Diet.

Food Safety, Nutrition, and Wellness during COVID Ask the Expert: The role of diet and nutritional supplements during COVID The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

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What Is Our Immune System? These barriers include: Skin that keeps out the majority of pathogens Mucus that traps pathogens Stomach acid that destroys pathogens Enzymes in our sweat and tears that help create anti-bacterial compounds Immune system cells that attack all foreign cells entering the body Adaptive or acquired immunity is a system that learns to recognize a pathogen.

Other conditions that trigger an immune response Antigens are substances that the body labels as foreign and harmful, which triggers immune cell activity. What factors can depress our immune system?

Older age: As we age, our internal organs may become less efficient; immune-related organs like the thymus or bone marrow produce less immune cells needed to fight off infections. Aging is sometimes associated with micronutrient deficiencies, which may worsen a declining immune function.

Environmental toxins smoke and other particles contributing to air pollution, excessive alcohol : These substances can impair or suppress the normal activity of immune cells. Excess weight: Obesity is associated with low-grade chronic inflammation. Fat tissue produces adipocytokines that can promote inflammatory processes.

Chronic diseases: Autoimmune and immunodeficiency disorders attack and potentially disable immune cells. Chronic mental stress: Stress releases hormones like cortisol that suppresses inflammation inflammation is initially needed to activate immune cells and the action of white blood cells.

Lack of sleep and rest: Sleep is a time of restoration for the body , during which a type of cytokine is released that fights infection; too little sleep lowers the amount of these cytokines and other immune cells.

Does an Immune-Boosting Diet Exist? Also, fit in foods with omega-3 fatty acids, like eggs, salmon and avocados, as well. All these foods will not only build up parts of your immune system, but can help you maintain a healthy weight.

Drinking plenty of water. Water intake can have many positive benefits for your immune system, including but not limited to aiding in digestion and preventing possible pathogens like a virus or bacteria from getting into the eyes, nose and mouth.

Prioritizing exercise. Moderate-intensity exercise can help maintain a healthy immune system. Getting enough sleep. If you get enough sleep, it will help your body fight off sickness and help succeed at the tips mentioned above. Adults should get between hours of sleep each night.

Increasing vitamin intake. Vitamins B6, C and E are all known for their immune-boosting properties. Some foods rich in these vitamins include eggs, bell peppers, spinach and almonds. Immune System Supplements Many products claim to give your immune system the boost it needs to keep you running at your best.

What Weakens Your Immune System On the other hand, there are habits you might have that Hansen says weaken your immune system, rather than boosting it.