So here we are in January recovering from the holidays. When we think all is well and start to decompress, we get sick. It is a very familiar cycle and to be expected after all the traveling and social gathering. So what can we do to stay healthy and avoid COVID, RSV and Flu? In other words, how can we boost our immunity…
I would be remise if I forgot to mention the wide spread of Norovirus, also known as the “stomach flu” which is a highly contagious virus causing severe nausea, vomiting and diarrhea. Just last month, not 4 but 5 cruise ships were stricken with this bug and hundreds of passengers had symptoms of illness. But now we are also seeing it in our communities.
The question comes down to how to boost our immune system. It is an active system 24 hours a day, all year long. But as we age it’s not as strong as it was when we were younger. This is because we have less immune cells and the ones we do have don’t communicate as well with each other. This is why it takes longer to react to germs and recovery takes longer.
There are certain conditions, including cancer, diabetes and obesity that can weaken the immune system. Many common medications such as steroids, methotrexate and biologics (new drugs that are lab-made to block pro-inflammatory proteins or target certain parts of your immune system that fuels inflammation). Smoking, alcohol, sugar and poor nutrition (processed foods) also weaken a healthy immune system. So choosing healthy behaviors is so important. We’ve heard it all before – daily exercise, maintaining a healthy weight, getting between 7-8 hours of sleep nightly, eating fresh fruits and vegetables, whole grains and lean protein and managing stress.
So what you eat can effect your weight and energy level but it has a significant impact on your immune system. Our microbiome is its own ecosystem.
Remember that 70% of the immune system is located in the gut where diverse bacteria among other good commensal pathogens live. So what you eat can effect your weight and energy level but it has a significant impact on your immune system. Our microbiome is its own ecosystem. It has its own genome and weighs about 2.5 pounds. It has a surface area about the size of a tennis court!
Non-processed foods often found in rural societies (think farm fresh fruits and vegetables), are associated with positive ecology of friendly bacteria in our intestines. These friendly bacteria include immunomodulating and fiber-fermenting lactic acid bacteria. When this healthy ecology system is stressed such as surgery, infections (COVID, Flu, and other viruses), certain medications, meats and processed foods, it disrupts the natural balance and shifts from friendly to unfriendly bacteria. This shift results in increased risk for diseases such as inflammatory bowel disease, colon cancer and recurring infections. It is associated with a low lying systemic inflammation that has an increased risk for all diseases of aging, like osteoporosis, heart disease, diabetes and dementia. There is also research on how the microbiome can effect our mental health. So if you take care of your gut, it will take care of you.
Vaccines? Yup. It helps prevent hospitalizations and keeps symptoms of infections if you get them milder. Also don’t forget about the flu vaccine as one of its unsung benefits is that it can stimulate a more broad defense to respiratory viruses. Some people may have had a more serious adverse reaction to vaccines so they should not get a vaccine. For those who can’t or don’t vaccinate there is a new prevention method besides masking. Neomycin antibiotic ointment applied to the inner nose prior to high risk settings (travel or gatherings) helps prevent COVID infections and reduces the severity of COVID illness. Neomycin ointment used this way stimulates the immune cells in the nose to fight viruses. Cheap, easy and discrete.
Lastly…mask wearing has become common in our culture so please consider wearing one when you are in dense populated areas, such as the airport, in an airplane or indoor gatherings of more than 25 people.
And please wash your hands often. Try to avoid touching your face since the entry way of viruses is through your nose and mouth. An Australian study reported that most of us touch our faces 23 times an hour!!. Try to be more conscious of how often you touch your mouth, nose and eyes. Maybe try scented soap to remind you.
Here’s to your health..Be well
References: Cohen, S. “If you want to boost your immunity, look to the gut”. UCLA Health. 3/19/2021.
Buettner, D. “The blue zone in Okinawa”. The Blue Zones. National Geographic Society, 2008. pp 87-98.
Rosenbluth, A. “How can I boost my immune system?” Your Health aarp.org/Members Edition. Jan/Feb 2025.