The cold and flu season is rampant now, so how can people protect themselves? A strong immune system is the key.
A strong immune system is the body’s best natural defense mechanism against foreign substances, and leading a healthy lifestyle is the best way to support that, said Janice Hermann, Oklahoma State University Extension nutrition specialist.
“The immune system is a network of cells, tissues and organs, including the gut. Eating right, staying physically active, getting enough sleep and managing stress can help keep your immune system in good working order,” she said. “A weakened immune system leaves the body open to infectious diseases, which raises nutrient needs but often results in reduced food intake.”
Nutrients — including protein, omega-3 fatty acids, vitamins and minerals — play a vital role in immune system maintenance and functionality. Eating a well-balanced diet is the best way to get needed nutrients.
“Consuming a steady diet of fruits, vegetables, whole grains, low-fat dairy and lean protein is key for good health and bolstering a healthy immune system,” Hermann said. “In addition to providing needed nutrients, these foods are an excellent source of phytochemicals, some of which support the immune system. These foods also contain fiber, which functions as a prebiotic supporting gut health, where much of the immune system is located.”
The best way to eat a well-balanced diet containing a variety of foods is to follow the USDA’s ChooseMyPlate model. Its website offers recipes and tips for healthy eating and follows the Dietary Guidelines for Americans.
A lack of quality sleep and dealing with stress can wear down the body and weaken the immune system. Ideally, Hermann said adults should strive to get seven to eight hours of sleep per night. Some people may need less sleep, while others require more to keep the immune system in check.
People will experience stressful times periodically, and learning how to manage that stress is important.
“Life may seem like a juggling act at times when trying to manage your work schedule, children’s school and extracurricular activities, and everything else life throws at us,” Hermann said.
Exercise is a good way to help reduce stress levels, and engaging in regular, moderate physical activity can keep the immune system strong.
The Physical Activity Guidelines for Americans recommend adults get 150 to 300 minutes of moderate activity each week. Children ages 6 to 17 should participate in at least 60 minutes of moderate physical activity each day. In addition to the direct benefits of physical activity on the immune system, being active can support immune function by helping with stress management and better sleep.
“Good health comes down to eating a healthy diet that includes adequate amounts of food from all the MyPlate food groups,” Hermann said. “But it is important to remember that a healthy diet, regular physical activity, adequate sleep and managing stress work together to promote overall health and well-being.”
For more information about healthy lifestyle choices, contact the local Extension office.
