How do I ensure optimal immunity? A few lifestyle tips!

By making the following 9 practical lifestyle changes, including healthy nutrition, exercise, stress reduction, and sleep, you can strengthen your immune system. This increases your chances of staying healthy or becoming less ill after infection with, for example, the SARS-CoV-2 virus.

1. Macronutrients

Limit or avoid processed foods, especially sugars and starches. Consume unprocessed animal and plant foods containing essential amino acids and fatty acids (macronutrients), vitamins, minerals, and trace elements (micronutrients).

In general, limiting carbohydrate intake and consuming sufficient protein and healthy fats increases satiety. Fruits and vegetables are good, fiber-rich sources of carbohydrates. For protein (from both plants and animals), the recommendation is at least 1 gram per kg of body weight. Healthy fats consist of both unsaturated and saturated animal and plant fatty acids, which are richer in omega-3 fatty acids than omega-6 fatty acids. The latter is important for reducing inflammation.

2. Micronutrients

• Vitamin A is found in liver, fish, and butter, among other foods.
• Vitamin B is found in vegetables, nuts, and animal products; vitamin B12 is only found in animal products.
• Vitamin C is mainly found in citrus fruits, kiwi, berries, sauerkraut, kale, broccoli, cauliflower, Brussels sprouts, bell peppers, and leafy greens.
• Vitamin D is found in oily fish, liver, and egg yolks, but this is usually insufficient in winter. The largest amount of vitamin D is produced in the skin in summer.
• Vitamin E is found in seeds, nuts (almonds), avocados, and leafy greens.
• Vitamin K is found in green leafy vegetables (especially cabbage), but also in other vegetables, fruits, dairy products, and eggs.
• Zinc is found in meat, dairy products, eggs, and oysters, and omega-3 fatty acids in fish, flaxseed, and walnuts. Magnesium is found in fish, (green) leafy vegetables, legumes, avocados, nuts, seeds, and dark chocolate
• Selenium is found in nuts, fish, and eggs.
• Water is consumed through beverages like (green and herbal) tea, coffee (without milk or sugar) or homemade bone broth, preferably consumed between meals, not during them.

3. Eat less often

Limiting the number of meals and snacks per day, such as skipping breakfast occasionally, helps keep blood sugar and blood pressure low. Furthermore, longer fasts can trigger cleanup and recovery responses. Limiting the number of meals (1 to 3 per day) contributes to fat burning. The endogenous ketones released then have anti-inflammatory properties.

4. Don’t smoke and don’t drink too much alcohol.

Smoking is harmful to your health. Quitting smoking while eating a healthy diet reduces the risk of weight gain. Avoid drinking any alcohol at all. The benefits of alcohol outweigh the risks. Limit your alcohol consumption to no more than one glass of wine with dinner, on a maximum of five days a week. Beer (even non-alcoholic) is high in carbohydrates.

5. Get enough sleep

Sleep deprivation increases the risk of contracting a viral infection.10 Deep sleep, in particular, early in the night, has a beneficial effect on the immune system. Stop exposure to blue light from computers, televisions, or phones earlier in the evening.11 Try to eat your last meal before 8:00 PM and don’t eat again until bedtime. Go to bed on time and sleep at least seven to eight hours a night in a quiet, well-ventilated, cool, and dark bedroom. If possible, take a power nap (10-20 minutes) during the day.

6. Keep moving

An active lifestyle reduces the risk of a respiratory infection.12 Walk or cycle daily, preferably in nature.13 You can exercise at home with minimal equipment. Playing, dancing, or gardening at home has a positive effect!

7. Cherish sunlight

Sunlight does more than just promote vitamin D production in the skin. It stimulates the production of endorphins and neuropeptides, which create a pleasant feeling and suppress the need for sweets. However, beware of sunburn and avoid prolonged exposure to the bright midday sun in spring and summer.

8. Prevent stress and anxiety

Prolonged stress or anxiety increases cortisol and compromises the immune system.14+15 Avoid stress as much as possible and ensure sufficient relaxation. Yoga, meditation, and mindfulness are good ways to do this.16+17 Regular deep breaths, reading, laughing, or listening to music also work well. It helps you stay optimistic and grateful and maintain social connections.

9. Supplements

During a (potential) viral infection, micronutrients (vitamins, minerals, trace elements) and omega-3 fatty acids are underestimated for optimal immunity. Basic supplementation, such as a multivitamin and a fish or algae oil supplement, is worth considering (preferably without additives such as colors, flavors, and fragrances). During illness, supplements may be necessary due to increased needs and suboptimal nutritional intake. Vitamin C (1000–2000 mg per day, taken in divided doses), vitamin D (1000–3000 IU per day), zinc (15–30 mg per day), and selenium (100–200 micrograms per day) are now used worldwide for the treatment of viral infections.