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Grandma warned, “Wet hair in winter equals a cold.” Everyone and their parents have an opinion on what’s good and bad for our immune system. But we can all agree that taking care of our immunity is critical to survival and well-being. “Immune health refers to how well your body can defend itself against germs, viruses and other harmful invaders,” saysPam Hartnett, M.P.H., RDN, a registered dietitian nutritionist and cancer recovery coach.
While no single strategy is apt to keep you in perfect health, there are manyways to naturally fuel your immune systemand keep sickness away. “When your immune system is in good shape, it’s like having a well-trained, balanced army ready to protect you,” says Hartnett.
Certain habits can threaten a well-functioning immune system and throw it off-kilter. Yet, many lifestyle factors can support it.
While going into cold temps with post-shower hair may not exactly cause sniffles, there are five things people may believe are actually bad for health. Turns out, they are more immune-supportive than you may think.
1. Eating Lots of Fruit
All too often, fruits get the side-eye fortheir sugar content. While “nature’s candy” is a source of naturally occurring sugars, many overlook fruits' fiber, antioxidants and essential vitamins and minerals like vitamins C, A and E and zinc.
Further, inflammation and oxidative stress both influence your immune response. Oxidative stress happens when there’s an imbalance of antioxidants and free radicals in your body, which can lead to inflammation.Free radicals are molecules that can cause cell damage. Whether it’s mangoes, papayas or avocados,fruits are natural sources of antioxidants. “Antioxidants, such as flavonoids, polyphenols and carotenoids, help reduce oxidative stress and inflammation, which can negatively impact immunity,” says Coe.
Thanks to their wealth of nutrients, research showsfruits (and veggies) have protective benefitsagainst chronic diseases, which can wreak havoc on immunity and well-being.
If you have diabetes, talk with your dietitian or medical provider abouthow to safely fit fruitinto your eating plan to keep your blood sugars balanced and your immune system in check.
2. Taking Fewer Supplements
3. Getting Out in the Sun and Cold Temperatures
Although it’s well-known that excess UV radiation from sunlight is linked to various forms of cancer, staying in the shade can steal our chances of greater immunity.“Spending time outside, even in the cold, helps promote vitamin D production,” says Coe.Vitamin D deficiencyis a public health concern across the globe, and a growing reliance upon devices often keeps us indoors.Vitamin Dhelps equip your immune system to fight off viruses and bacteria.
“Combine the fresh air and physical activity, and you’ve got stress reduction too. Plus, you’re exposed to beneficial microbes in nature that support your gut and immune health,” says Coe. One study suggests that for safe sun time, limit it to 5 to 30 minutes each day during very sunny seasons.
8 Conditions When You Might Need a Vitamin D Supplement, According to Health Experts
4. Incorporating Animal Proteins
Plant-based dietshave become pretty popular. Still, there’s confusion and skepticism over the health of animal-based proteins such as eggs, meat and fish. “Many believe that red meat and eggs are harmful to their health; like anything, too much of a good thing may not be a good thing, but when it comes to your immune system, animal proteins are not only OK but extremely valuable,” says Coe. Animal proteins contain essential amino acids that your body uses to make particular proteins your immune system needs. Further, lacking important nutrients, like zinc and vitamin A, can up your risk for infections. Luckily, animal proteins provide many vital nutrients to your immune health, like zinc, B vitamins, iron, vitamin D andomega-3 fatty acids.
It’s A-OK to include both plant and animal proteins in your diet—it doesn’t have to be just one or the other. In fact, protein intake overall must be sufficient for your body to make antibodies against infections.“Generally, protein-rich foods help keep your blood sugar balanced, which supports hormones, your gut, stress response, and therefore your immune system,” says Coe.
The 8 Best High-Protein Foods, According to a Dietitian
5. Going to Social Gatherings
Getting together with the people you love carries a risk of picking up a virus; however, being alone also comes with a cost. Loneliness may cause more stress and contribute to engaging in poor health behaviors like smoking or lack of good nutrition. Further, loneliness is associated with immune suppression and an impaired immune response.
One study found that more social engagement and living with someone were linked with a lower white blood cell count, which your body produces more of when you’re sick to help fight that foreign invader.Moreover, social isolation may promote inflammation.
The Bottom Line
Immune health goes beyond steering clear of sickness.Embracing habitsthat support it long-term is important. Some habits may appear to infringe on immune care; however, fruit intake, cautious supplement use, sun exposure, eating protein and staying social may be immune-protective. “Sleep, stress, nutrition and even your gut microbiome play a huge role in immune health. Supporting all of these is the path to a strong immune system, since they support your body’s ability to fight off infection and other external exposures,” says Coe.
7 Worst Foods for Your Immune System, According to a Dietitian
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Niero M, Bartoli G, De Colle P, Scarcella M, Zanetti M.Impact of dietary fiber on inflammation and insulin resistance in older patients: A narrative review.Nutrients. 2023;15(10):2365. doi:10.3390/nu15102365Yoo J, Groer M, Dutra S, Sarkar A, McSkimming D.Gut microbiota and immune system interactions.Microorganisms. 2020;8(10):1587. doi:10.3390/microorganisms8101587Iddir M, Brito A, Dingeo G, et al.Strengthening the immune system and reducing inflammation and oxidative stress through diet and nutrition: Considerations during the COVID-19 crisis.Nutrients. 2020;12(6):1562. doi:10.3390/nu12061562Erem AS, Razzaque MS.Vitamin D-independent benefits of safe sunlight exposure.The Journal of Steroid Biochemistry and Molecular Biology. 2021;213:105957. doi:10.1016/j.jsbmb.2021.105957Alfredsson L, Armstrong BK, Butterfield DA, et al.Insufficient sun exposure has become a real public health problem.International Journal of Environmental Research and Public Health. 2020;17(14):5014. doi:10.3390/ijerph17145014Pourriyahi H, Yazdanpanah N, Saghazadeh A, Rezaei N.Loneliness: An immunometabolic syndrome.International Journal of Environmental Research and Public Health. 2021;18(22):12162. doi:10.3390/ijerph182212162Walker E, Ploubidis G, Fancourt D.Social engagement and loneliness are differentially associated with neuro-immune markers in older age: Time-varying associations from the English Longitudinal Study of Ageing.Brain, Behavior, and Immunity. 2019;82:224-229. doi:10.1016/j.bbi.2019.08.189Leschak CJ, Eisenberger NI.Two distinct immune pathways linking social relationships with health: Inflammatory and antiviral processes.Psychosomatic Medicine. 2019;81(8):711-719. doi:10.1097/psy.0000000000000685
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Niero M, Bartoli G, De Colle P, Scarcella M, Zanetti M.Impact of dietary fiber on inflammation and insulin resistance in older patients: A narrative review.Nutrients. 2023;15(10):2365. doi:10.3390/nu15102365Yoo J, Groer M, Dutra S, Sarkar A, McSkimming D.Gut microbiota and immune system interactions.Microorganisms. 2020;8(10):1587. doi:10.3390/microorganisms8101587Iddir M, Brito A, Dingeo G, et al.Strengthening the immune system and reducing inflammation and oxidative stress through diet and nutrition: Considerations during the COVID-19 crisis.Nutrients. 2020;12(6):1562. doi:10.3390/nu12061562Erem AS, Razzaque MS.Vitamin D-independent benefits of safe sunlight exposure.The Journal of Steroid Biochemistry and Molecular Biology. 2021;213:105957. doi:10.1016/j.jsbmb.2021.105957Alfredsson L, Armstrong BK, Butterfield DA, et al.Insufficient sun exposure has become a real public health problem.International Journal of Environmental Research and Public Health. 2020;17(14):5014. doi:10.3390/ijerph17145014Pourriyahi H, Yazdanpanah N, Saghazadeh A, Rezaei N.Loneliness: An immunometabolic syndrome.International Journal of Environmental Research and Public Health. 2021;18(22):12162. doi:10.3390/ijerph182212162Walker E, Ploubidis G, Fancourt D.Social engagement and loneliness are differentially associated with neuro-immune markers in older age: Time-varying associations from the English Longitudinal Study of Ageing.Brain, Behavior, and Immunity. 2019;82:224-229. doi:10.1016/j.bbi.2019.08.189Leschak CJ, Eisenberger NI.Two distinct immune pathways linking social relationships with health: Inflammatory and antiviral processes.Psychosomatic Medicine. 2019;81(8):711-719. doi:10.1097/psy.0000000000000685
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Niero M, Bartoli G, De Colle P, Scarcella M, Zanetti M.Impact of dietary fiber on inflammation and insulin resistance in older patients: A narrative review.Nutrients. 2023;15(10):2365. doi:10.3390/nu15102365Yoo J, Groer M, Dutra S, Sarkar A, McSkimming D.Gut microbiota and immune system interactions.Microorganisms. 2020;8(10):1587. doi:10.3390/microorganisms8101587Iddir M, Brito A, Dingeo G, et al.Strengthening the immune system and reducing inflammation and oxidative stress through diet and nutrition: Considerations during the COVID-19 crisis.Nutrients. 2020;12(6):1562. doi:10.3390/nu12061562Erem AS, Razzaque MS.Vitamin D-independent benefits of safe sunlight exposure.The Journal of Steroid Biochemistry and Molecular Biology. 2021;213:105957. doi:10.1016/j.jsbmb.2021.105957Alfredsson L, Armstrong BK, Butterfield DA, et al.Insufficient sun exposure has become a real public health problem.International Journal of Environmental Research and Public Health. 2020;17(14):5014. doi:10.3390/ijerph17145014Pourriyahi H, Yazdanpanah N, Saghazadeh A, Rezaei N.Loneliness: An immunometabolic syndrome.International Journal of Environmental Research and Public Health. 2021;18(22):12162. doi:10.3390/ijerph182212162Walker E, Ploubidis G, Fancourt D.Social engagement and loneliness are differentially associated with neuro-immune markers in older age: Time-varying associations from the English Longitudinal Study of Ageing.Brain, Behavior, and Immunity. 2019;82:224-229. doi:10.1016/j.bbi.2019.08.189Leschak CJ, Eisenberger NI.Two distinct immune pathways linking social relationships with health: Inflammatory and antiviral processes.Psychosomatic Medicine. 2019;81(8):711-719. doi:10.1097/psy.0000000000000685
Niero M, Bartoli G, De Colle P, Scarcella M, Zanetti M.Impact of dietary fiber on inflammation and insulin resistance in older patients: A narrative review.Nutrients. 2023;15(10):2365. doi:10.3390/nu15102365
Yoo J, Groer M, Dutra S, Sarkar A, McSkimming D.Gut microbiota and immune system interactions.Microorganisms. 2020;8(10):1587. doi:10.3390/microorganisms8101587
Iddir M, Brito A, Dingeo G, et al.Strengthening the immune system and reducing inflammation and oxidative stress through diet and nutrition: Considerations during the COVID-19 crisis.Nutrients. 2020;12(6):1562. doi:10.3390/nu12061562
Erem AS, Razzaque MS.Vitamin D-independent benefits of safe sunlight exposure.The Journal of Steroid Biochemistry and Molecular Biology. 2021;213:105957. doi:10.1016/j.jsbmb.2021.105957
Alfredsson L, Armstrong BK, Butterfield DA, et al.Insufficient sun exposure has become a real public health problem.International Journal of Environmental Research and Public Health. 2020;17(14):5014. doi:10.3390/ijerph17145014
Pourriyahi H, Yazdanpanah N, Saghazadeh A, Rezaei N.Loneliness: An immunometabolic syndrome.International Journal of Environmental Research and Public Health. 2021;18(22):12162. doi:10.3390/ijerph182212162
Walker E, Ploubidis G, Fancourt D.Social engagement and loneliness are differentially associated with neuro-immune markers in older age: Time-varying associations from the English Longitudinal Study of Ageing.Brain, Behavior, and Immunity. 2019;82:224-229. doi:10.1016/j.bbi.2019.08.189
Leschak CJ, Eisenberger NI.Two distinct immune pathways linking social relationships with health: Inflammatory and antiviral processes.Psychosomatic Medicine. 2019;81(8):711-719. doi:10.1097/psy.0000000000000685
