Easy Ways to Boost Your Immunity When You’re Surrounded By Sick People
In this season of sickness, keep your shields up—immunity shields, that is.
Is it just me, or does everyone seem to be sick at the moment? Whether it’s the flu, the superflu, or a brand-new, variation-slash-combination of the two (or three, or four other viruses), it truly seems like everyone around us is huffing, coughing, sniffling, and sneezing their way through the first days of the year.
When everyone around us is nursing something, what can we do to make sure we stay healthy? Allure Philippines rounds up the best nuggets of advice, straight from the experts, on how to keep your immune system in tip-top shape, when everything seems to be attacking it from all angles.
Make sure you stay hydrated and load up on the right food to fuel your body—immune system included.
Gelza Mae Zabat, MD, MPH, FPCP, FPSMID, an internist and infectious disease specialist at St. Luke’s Medical Center, Bonifacio Global City and Quezon City, emphasizes the importance of keeping your strength up to fight off the virus. “One has to have nutrients to be able to fight off diseases,” she says. Eating healthy and staying hydrated are essential in keeping your immune system in peak condition.
Keep your gut healthy.
While sticking to a healthy diet, don’t overlook gut health—which will entail you taking in probiotics, fiber, lean protein, and healthy fats. Kathy Lei Mercado, MD, an internal medicine and gastroenterology specialist at the Medical Center Manila, explains that “the gut is home to trillions of bacteria that play a crucial role in immune function,” adding that a compromised gut barrier, or a “leaky gut,” allows harmful molecules to enter the bloodstream, which triggers immune responses and inflammation.
Dr. Mercado advises avoiding sugar, which causes inflammation by releasing chemicals, as well as processed food. She recommends focusing on whole foods like fiber-rich vegetables, such as spinach and broccoli; lean protein, such as eggs, Greek yogurt, and cottage cheese; and healthy fats from sources like avocado, nuts, and fish.
Get enough sleep.
Michael Alexius Sarte, MD, a Sleep-ENT specialist at The Medical City, shares that “When we don’t get enough sleep, our blood pressure can become less controlled, and our immune system can be affected.” He says that the younger you are, the more sleep you actually need, with adults needing between six to eight hours of quality sleep a night. “It’s not just about the length, it’s also about the depth,” he notes, emphasizing the importance of sleep quality, not just quantity.
Practice good hygiene.
For Arthur Dessi Roman, MD, MTM, FPCP, FPSMID, internist and infectious diseases and tropical medicine specialist and the head of the medical department at the Research Institute for Tropical Medicine, practicing good hygiene and etiquette are critical when trying to avoid sickness.
“[When someone is sick], wear a mask right away and minimize contact with other individuals,” he says. “[If you’re the one who’s sick], practice cough etiquette by covering your mouth when coughing or sneezing, frequent hand hygiene and disinfection of areas you frequent are important to minimize infecting others.”
Get a massage.
A lymphatic drainage massage, in turns out, is not just all hype and about reducing bloat. It can actually be very beneficial for your immune system. “The lymphatic system helps support the immune system and regulate fluid levels in the body, says Nasreen Starner, a certified lymphedema therapist at the Cleveland Clinic. A lymphatic drainage massage, which targets the connective tissues, can support the natural flow of the lymphatic system.
“Lymphatic massage can help to move the lymph fluid through areas of poor function to reduce swelling and move toxins out of the body,” says Danielle Kadian-Dodov, MD, a board-certified vascular physician and assistant professor of medicine at the Icahn School of Medicine at Mount Sinai in New York City.
