While it would be counterintuitive to “boost” your immune system, there are certainly ways to optimize it (technically, boosting your immune system is not good as we wouldn’t want it to OVER function- instead we want to optimize in a way that can protect us from illness!).
Follow along to learn what vitamins, minerals, nutrients and lifestyle habits to include to have a healthy immune system!
❤ I am a holistic Registered Dietitian Nutritionist debunking nutrition myths and misinformation so that you can be a HEALTHIER YOU. I am currently taking clients virtually within my own nutrition counseling business! 🙂
❤ If you are ready for help in building healthy habits for a lifetime, reach out to me with the words I’M READY at kritikaa305@gmail.com
❤TIMESTAMPS:
0:00 Intro
1:34 What is the immune system?
2:06 Vitamin D
3:48 Vitamin A
4:36 Zinc and zinc supplements
5:56 Iron
7:34 Vitamin B6
8:11 Vitamin C
8:38 Do vitamin C supplements work?
9:52 Probiotics and Prebioitcs
12:34: Phytochemicals
14:10 Protein
14:51 Supplements
16:03 Lifestyle habits for a healthy immune system
17:54 Summary
18:28 Things that can be harmful for our immune system
❤Cheap Lazy Vegan Pumpkin Mac and Cheese Recipe (so much vitamin A!):
❤REFERENCES:
Glaser, R., Robles, T. F., Malarkey, W. B., Sheridan, J. F., & Kiecolt-Glaser, J. K. (2003). Mild depressive symptoms are associated with amplified and prolonged inflammatory responses following influenza vaccination in older adults. Archives of General Psychiatry
D Menicucci, A Piarullio, F Mastorci, L Sebastiani, et al 2013. Interactions between Immune, Stress Related Hormonal and Cardiovascular Systems Following Strenuous Physical Exercise. Archives Italiennes de Biologie 151(3): 126 – 136
exercising regularly can enhance the immune system which may result in fewer colds and infectious diseases.
AA Akbari Kamrani, D. Shamsipour Dehkordi, and R Mohajeri. 2014 “The Effect of Low and Moderate Intensity-Aerobic Exercises on Sleep Quality in Men Older Adults”. Pakistan Journal of Mewdical Sciences 30(2): 417-421
VITAMIN C SUPPLEMENTS references:
Supplementing did not affect incidence of cold but reduced duration= H hemila and E chalker. 2013 “VITAMIN c for preventing and treating the common cold” cochrane Databse of Systematic Reviews
Vitamin C in intense exercise can help= H hemilia 2013 Vitamin C May alleviate Ewxercise Induced Bronchoconstruction: A meta-analysis. British Medical Journal 3(6):e002416
Vitamin C can have benefit in preventing upper respiratory infection for people who have low C or under acute stresswith illness: H Hemlia. 2013. Vitamin C and Common Cold Induced Asthma: A systemic Review and Statistical Analysis. Allergy Asthma and Clinical Immunology 9(1):46
ZINC LOZONGES AND COMMON COLD DURATION
Singh, M and RR Das. 2011 Zinc ofr the Common Cold. Cochrane Database of Systematic Reviews 16: CD001364.
VITAMIN D AND IMMUNE SYSTEM:
Aranow, C. (2011). Vitamin D and the Immune System. Journal of Investigative Medicine, 59(6), 881–886.
TEXTBOOKS REFERENCED:
Blake, J. S., Munoz, K. D., & Volpe, S. (2015). Nutrition: From Science to You (3rd Edition) (3rd ed.). Pearson.
Davis, B., & Melina, V. (2014). Becoming Vegan: The Complete Reference to Plant-Based Nutrition (Comprehensive Edition) (Com ed.). Book Pub Co.
Music credits
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Musician: Jeff Kaale
