Today, more than ever it’s important to have a strong
immune system so your body can protect itself from
infection and disease. The good news is there are some
easy, science-backed ways to build and maintain a
healthy immune system.
Here, board-certified family medicine physician Dr. Maria Novella Papino-
Higgs of CalvertHealth Primary Care in Solomons shares her top tips for
taking your immunity up a notch.
“Having a healthy lifestyle absolutely makes a difference,” said
Dr. Papino-Higgs. “Good sleeping habits allow our body to recharge our
batteries on a daily basis, helping to keep our brain and body strong
and recover faster if we do get sick.” She said at least 7-8 hours of sleep
are usually recommended.
She said it’s important to note “smoking, alcohol and drug
consumption can inhibit the function of our white blood cells and lower
our resistance to infection, too.”
Healthy Diet Boosts Your Resistance
According to Dr. Papino-Higgs, eating
a well-balanced diet and getting
regular exercise are vital building
blocks to a strong immune system.
“Proper nutrition is important,” she
said. “You want to feed your body with
the right nutrients such as a diet rich
in colors: greens, red, yellows, oranges
and purples! Citrus foods, kiwis,
apples, berries, carrots and spinach
are all full of antioxidants, which can
boost your resistance to infections.”
She went on to add, “If a good diet
is the best fuel, regular exercise keeps
your car tuned up. Being sedentary or
inactive can leave you feeling sluggish
and it’s the same for your immune
system.
“Trying to walk at least 30
minutes every day and bringing your
heart rate up can definitely help to
increase your immune function,” said
Dr. Papino-Higgs. “You don’t need to
start an elaborate exercise program.
A simple walk to keep your joints
and body going while connecting with
nature will work wonders.”
She stressed there are simple
things we can all do to keep our
immune system strong like drinking
plenty of water, washing your hands
often and making sure you are up to
date on immunizations.
Immunity Decreases with Age
“Immunizations are the foundation of
good health,” said Dr. Papino-Higgs.
Your immune system is smart, but
vaccines train it to be even smarter
– helping it to recognize and fight off
certain disease-causing illnesses.
She went on to add, “It is even
more important for pediatric and
geriatric populations to be up-to-date
since kids immune systems might be still underdeveloped to fight
infection and the elderly might have
a weakened immune system.
“Maintaining a healthy weight
keeps you focused on practicing good
habits and making the right choices,”
she said. “Therefore, having a
regular sleeping pattern, favoring
fresh produce over processed foods,
drinking plenty of water, avoiding
excess alcohol and too many carbs,
and trying to walk at least 30
minutes a day, will all contribute to
strengthening your immune system.”
Stress Suppresses Your Immune System
According to Dr. Papino-Higgs,
prolonged exposure to stress can
have a detrimental impact on your
immune system. “Chronic stress
keeps your cortisol levels always
high and weakens your immune
system by lowering white cell
production and your body’s ability
to fight infection.
“That’s why it is so very
important to have a good stress
management strategy,” she
explained, “either with exercise,
yoga, meditation, Tai Chi, good sleep,
reading a good book or having a great
hobby to keep your stress in check.”
There are times when Dr. Papino-
Higgs said it makes sense to take
supplements. “If your immune system is
weakened, for example by medications
or is under constant stress, supplements
such as vitamin C, antioxidants,
multivitamins and probiotics are all good
sources,” she said.
On a final note, she added,
“Strengthening your relationships and
having a good support system made up
of family and friends plays a big role in
decreasing your stress and increasing
your endorphins. Love and laughter are
the most natural remedies I know and
you don’t need a pill for it!”