Supporting Your Immune System
by Ngozi Osuagwu, MD | November 13th, 2023
It is that time of the year when we want to be diligent about protecting ourselves from colds, flu, and whatever elements may cause us to get sick. Our immune system plays a critical role, so we must do all we can to support our immune system.
Supporting our immune system starts in our kitchen. Eating a healthy and balanced diet is essential. Food provides the necessary micronutrients to make our immune cells work well. This evening, the National Coalition of 100 Black Women, Queen City Metropolitan Chapter, in partnership with George Washington Carver Food Research Institute, will host a virtual cooking demonstration. You can register for the program by clicking here. Upon registration, a list of ingredients will be provided, and you can cook with the host.
Although specific micronutrients help with the growth of immune cells, like vitamins C and D, selenium, iron, and zinc, when you eat a balanced diet, you will get these micronutrients and more. There are times when you may not have access to a balanced diet. In this case, it would be preferable to take a multivitamin instead of trying to guess what vitamins you should take.
Along with a well-balanced diet, you must also do the following to support your immune system:
- Exercise regularly – something is better than nothing.
- Limit your alcohol use – you can choose not to drink, but if you must, then no more than two drinks or less in a day for men or one drink or less in a day for women.
- Stop smoking-this includes vaping and marijuana use. If you are having trouble quitting smoking, you can call the hotline – 1-800-QUIT-NOW. It does not matter if it is legal; like cigarettes, marijuana can weaken your immune system.
- Get enough sleep – aim for 7 – 9 hours a night.
- Manage stress – it is okay to ask for help if you need help.
- Wash your hands regularly – if you do not have access to water, use a hand sanitizer that contains at least 60 %, ideally 70% of ethyl alcohol.
- Get vaccinated – vaccinations work by imitating an infection, which causes the immune system to produce antibodies. Vaccines prime the immune system so they can fight disease.
