How To Boost Immune System: What Can I Do?
Adopt A Healthy Lifestyle
Dear Dr. Mahler,
I am 64 and have had COPD for about 3 years. I received two COVID vaccines this past spring, but have been reading about breakthrough infections. Even though I follow all of the recommendations to prevent exposure to the COVID-19 virus, I am worried that I will get really sick because of my COPD if I get infected. Stories on the news mention the importance of the immune system. Is there anyway that I can boost my immune system to reduce my chances of a bad outcome?
Thanks.
Sarah from Williamsburg, VA
Dear Sarah,
You ask an important question that I am asked by many patients in my practice. To answer your question, I first provide a primer on the body’s immune system. Although this can be complicated, hopefully, the information is relatively simple to understand. Then, I describe life style choices that you, or anyone, can do to boost, or enhance, your body’s immunity.
What Is The Immune System?
The immune system is the body’s biological defense system. The main purpose of the immune system is to identify and defend the body from proteins, viruses, bacteria, fungi, parasites, and other pathogens. The immune system comprises many different cells, organs, and tissues that work together to combat infection, damage to the cells, and disease (Image below). Cells of the immune system include white blood cells as well as B and T lymphocytes.
The body’s immune system
The immune system consists of many parts that work together to defend the body against invaders, although the primary parts of the immune system include the bone marrow and thymus. The bone marrow is extremely important to the immune system because all the body’s blood cells (including B and T lymphocytes) originate in the bone marrow. B lymphocytes remain in the marrow to mature, while T lymphocytes travel to the thymus.
The immune system consists of two components:
The innate immune system – you are born with it and is the first line of the body’s defense.
The adaptive immune system – you develop this when your body is exposed to microbes and vaccines.
Images of different cells in the body. On left – red blood cell; in middle – platelet; on right – T lymphocyte
Innate immune system is inherited and acts immediately (the first 96 hours) to prevent the spread and movement of pathogens, like bacteria and viruses, throughout the body. The cells of the innate system are natural killer cells, macrophages, neutrophils, mast cells, basophils, and eosinophils.
Adaptive immune system is the second line of the body’s defense and is also called the acquired immune system. Both B and T lymphocytes (types of white blood cells) produce antibodies to protect your body from a specific invader. It takes several days for antibodies to develop, but they are long lasting. After the first exposure, the immune system will recognize the invader and defend against it. Vaccines for influenza (flu) and COVID-19 stimulate your adaptive immune system to make antibodies to protect from these specific viruses.
Although antibiotics (like Z-pak or penicillin) are used to fight infections by bacteria, they generally don’t work for infections caused by viruses.
As we age, our body’s immunity is reduced which contributes to more infections and the development of cancer. This is why certain respiratory infections, like influenza and COVID-19, are a leading cause of death in people over 65 years of age worldwide. No one knows for sure why this happens, but some scientists observe that this increased risk correlates with a decrease in T lymphocytes, possibly from the thymus gland atrophying (getting smaller) with age and producing fewer T lymphocytes to fight infection.
How To Boost Your Immune System?
A healthy way to strengthen your immune system is to choose a healthy life style. These include: don’t smoke; eat plenty of fruits and vegetables; exercise regularly; maintain a healthy weight; if you drink alcohol, drink in moderation; get adequate sleep; avoid infection by washing hands frequently; minimize stress; and keep current with recommended vaccines.
There is a connection between nutrition and immunity in the elderly. A form of malnutrition even in affluent countries is known as “micronutrient malnutrition.” This means that a person can be deficient in some essential vitamins and trace minerals that are obtained form the foods that we eat. In general, older people tend to eat less and often have less variety in their diets. Although deficiencies in zinc, selenium, iron, copper, folic acid, and vitamins A, B6, C, and E can alter immune responses in animals, the effect of similar deficiencies on the human immune responses has not yet been evaluated. Many experts recommend eating foods rich in Vitamin C and E as well as minerals rather than take supplements.
Sarah – Although many pill and herbal preparations claim to “support immunity” or boost your immune system, there is no evidence that this makes any difference in fighting infection or disease.
Please note, the advice provided is not a substitute for asking your health care professional about your specific situation.
Sincerely,
Donald A. Mahler, M.D.