25: Science-Backed Ways to Support Your Immune System

Having proper immune support and health is imperative to putting you in a better place to handle stress, sickness, or anything that life throws your way. There is a lot going on in the world right now, and while we certainly don’t have the answers or a cure for Coronavirus, we do have science based studies that show there are ways to help reduce cortisol levels and support your immune system. In this episode we take a deep dive into all things immune-related and share our best research-backed tips to help you stay healthy and feel your best!  In this episode you’ll learn:  Why smoking cigarettes or vaping nicotine can negatively impact your immune system  Why it’s important to support your immune system with a wide variety of healthy foods, especially fruits and vegetables  That acute (moderate to vigorous intensity) exercise is beneficial to the immune system  That obesity and chronic inflammation can have an impact on immune function  Why it’s so important to drink alcohol in moderation, especially when it comes to immune health  How alcohol can negatively affect different aspects of your health  Why it's important for immune function to find healthy ways to minimize chronic stress  A few ways Amanda and Chris deal with stress  About some supplements that have been shown to help promote relaxation and reduce cortisol (Magnesium, Ashwagandha, B Complex, Reishi, Omega 3, GABA, 5HTP, Theanine, Cava, Valerian Root, Lemon Balm) The role caffeine can play in stress and immune health  Why maintaining connection with others is helpful for reducing cortisol levels  How activities like chewing gum and listening to music can help with stress  That quality sleep is crucial to preventing and fighting viruses Why maintaining a healthy gut is imperative to nutrient absorption and immune health That spending time outside can help your body synthesize vitamin D and help reduce the likelihood of you getting sick  About some foods that contain high amounts of vitamin D  How immune strength changes as you get older  About the lack of connection between weather and increased risk of sickness  That certain herbs can have antiviral properties and immunostimulatory effects  References:  Nicotine increases cortisol levels, while reducing B cell antibody formation and T cells' response to antigens: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5352117/  A study in the American Journal of Medicine showed that moderate exercise reduced incidents of the cold: https://www.amjmed.com/article/S0002-9343(06)00782-0/fulltext Epidemiologic studies consistently show decreased levels of inflammatory biomarkers in adults with higher levels of physical activity and fitness, even after adjustment for potential confounders such as BMI: https://www.sciencedirect.com/science/article/pii/S2095254618301005 High exercise training workloads, competition events, and the associated physiological, metabolic, and psychological stress are linked with transient immune perturbations, inflammation, oxidative stress, muscle damage, and increased illness risk: https://www.sciencedirect.com/science/article/pii/S2095254618301005 Strong evidence indicating that excess fat stores negatively impact immune function and defense from viruses or parasites in obese individuals: https://www.ncbi.nlm.nih.gov/pubmed/22414338  This study shows that there’s a positive feedback loop between local inflammation in fat tissue and altered immune response, and both of these contribute to the development of related metabolic complications: https://www.ncbi.nlm.nih.gov/pubmed/22429824 Alcohol consumption does not have to be chronic to have negative health consequences: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4590612/ Sleep strengthens T-cells, which are a type of immune cells that fight against regular pathogens: https://rupress.org/jem/article/216/3/517/120367/G-s-coupled-receptor-signaling-and-sleep-regulate Meditation, breathing into diaphragm, yoga, mindfulness: https://www.sciencedirect.com/science/article/abs/pii/S002239561500206X https://www.sciencedirect.com/science/article/abs/pii/S1555415516001732 Supplements: https://www.ncbi.nlm.nih.gov/pubmed/19865069  Exercise: https://www.ncbi.nlm.nih.gov/pubmed/12672148  Chewing gum may help lower cortisol levels: https://www.sciencedirect.com/science/article/abs/pii/S0195666312000943 Spend time with friends and family: https://www.ncbi.nlm.nih.gov/pubmed/10941275 Physical touch reduces salivary cortisol and increases oxytocin: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4323947/  https://www.ncbi.nlm.nih.gov/pubmed/19027101 Laughing: https://www.ncbi.nlm.nih.gov/pubmed/12652882  A 2010 randomized, double-blind, placebo-controlled trial published in the American Journal of Clinical Nutrition showed that vitamin D helped reduced your likelihood of developing the flu: https://www.ncbi.nlm.nih.gov/pubmed/20219962 Georgetown University Medical Center researchers found that sunlight, through a mechanism separate than vitamin D production, energizes T cells that play a central role in human immunity: https://gumc.georgetown.edu/news-release/sunlight-offers-surprise-benefit-it-energizes-infection-fighting-t-cells/  Herbs: https://www.ncbi.nlm.nih.gov/pubmed/11399518