Top 10 Immunity-Boosting Habits to Adopt Now
In this monthly column, VitaLife MD’s Carley Cassity helps us navigate the most exciting research in health and wellness while offering guidance on key holistic health practices to help improve our overall resilience. A Family Nurse Practitioner, Carley Cassity treats her patients by integrating both western and eastern modalities and channels that background into her writing here — backed with evidence and scientific resources.
Consistent Exercise:
This is one recommendation that most patients don’t want to hear, but it is probably one of the most important. Regular exercise, at least 30 minutes 3x weekly, helps to improve your immunity by preventing other disease states such as high blood pressure, obesity and diabetes. More directly, exercise can contribute to improving immune health by increasing circulation and thereby helping white blood cells circulate more freely and aiding lymphatic drainage and waste removal from the body.
Eat 7-10 servings of Fruits and Vegetables:
That many!? Yes, that many! Fruits and vegetables are packed with vitamins, minerals and antioxidants which detoxify the body, reduce oxidative stress/inflammation and boost production of white blood cells that are necessary to fight infections. Foods rich in beta carotene, vitamins A, C, E, zinc, selenium and fiber not only help fight off acute illnesses, but prevent chronic illnesses, combat aging, and can also help prevent some forms of cancer.
Take Vitamin C and Zinc:
Both Vitamin C and Zinc are helpful to stimulate the immune system and prevent viral replication. Studies have shown shorter duration and severity of the common cold when taking Vitamin C: 1000mg-2000mg/day and Zinc 15mg-30mg/day for adults. I recommend taking 1000mg of Vitamin C daily and 15mg of Zinc when well. Increase the dose of Vit C 2000mg-3000mg/day and Zinc 30mg/day at first sight of symptoms and through the duration of the illness.
Vitamin A:
This often-overlooked vitamin is very important to many processes in the body including supporting the immune system. Vitamin A comes in the form of retinoids in animal products and carotenoids found in vegetables and fruits – beta carotene. Food sources include green and yellow vegetables, dairy products fruits and organ meats. Vitamin A acts as a potent antioxidant in the body and is proven to prevent some cancers. Importantly, it also maintains epithelial cell integrity – the mucous membrane secreting cells that line the organs, glands and skin and play a vital role in acting as a barrier to infections. The ODA or optimum daily allowance varies from 5,000-25,000IU daily depending on age, gender and target use.
Get sunshine/vitamin D:
Vitamin D is a fat-soluble nutrient present in some foods, supplements, and also produced in the body when exposed to ultraviolet rays. Vitamin D is necessary for proper calcium absorption and plays a key role in bone building and remodeling. It is also a vital component of cellular growth and immune system function helping to reduces inflammation in the body. Recommended daily intake varies among healthy individuals and is between 400-800iu daily. I prefer a slightly higher level of Vitamin D3 for my patients than the normal reference interval and often give patients 25,000IU-50,000IU once weekly to optimize levels. Because this vitamin is fat soluble, levels should be monitored to prevent elevations.
Colostrum Containing IgA and IgG
It is well known that mothers pass immunity to their offspring through the colostrum of breast milk. This is done mainly through immunoglobulins A and G, as well as antimicrobial enzymes. For new mothers, breastfeeding in the early stages of infancy can help children build healthy immune systems that last well into adulthood. As adults, we can utilize colostrum supplements to build more IgA and IgG to strengthen the immune system. Bovine immunoglobulins have been studied since the 1970s for their ability to increase human immunity from infections and also allergens. These immunoglobulins can bind to a large number of human gastrointestinal and respiratory viral and bacterial pathogens creating some amount of immunity and increasing the body’s ability to fight off the specific microorganism.
Increase Your Body’s Production of NAD+:
Nicotinamide Adenine Dinucleotide (NAD+) is a cofactor found within our cells and plays a vital role in maintaining cellular health, metabolism, and cellular renewal. As we age NAD+ naturally declines. Research shows the important role that NAD+ maintenance has on regulating cellular renewal and immune system function. During times of infection and illness our bodies are under intense stress thereby depleting natural NAD+ stores as the body works overtime to decrease inflammation. Restoring these depleted stores is extremely important during chronic and acute disease states. There are a few precursors to NAD+ on the market. I use NMN 250mg 1-2x daily for my patients as NMN is the most direct precursor to making NAD+ in the body.
Consistent Schedule/Adequate Sleep:
There are many health benefits to waking up and going to sleep around the same time each day. The regulation of body temperature, hormones and metabolism rely on our circadian rhythm. Research shows that chronic lack of sleep leads to immune system disfunction, cardiovascular disease, obesity, diabetes and depression. Our cortisol levels respond to sleep, stress and a consistent schedule. Surges of cortisol deplete the immune system and can also cause weight gain and hormonal shifts which in turn negatively impact immune health.
Drink ½ Your Body Weight in Water (in Ounces):
One of my basic health screening questions is, “What is your daily water intake?” More than 75% of them report drinking little to no water daily. Adequate water intake helps to remove toxins and waste from your body and allows the body to fight off invaders more effectively. Also, water intake improves immune system function by helping to carry more oxygen to the organs. A good rule of thumb is to drink ½ a person’s body weight in ounces. Based on this calculation, a 200lb person should drink 100 ounces of water/day minimum, adjusting and increasing intake further with exercise, heat exposure and illness.
Peptide Therapy:
A peptide is simply a chain of 2 or more amino acids linked together. These amino chains are smaller than protein chains and thus referred to as peptides. Thymosin Alpha-1 is a well-known and studied synthetic thymic peptide used to modulate innate immunity. Thymosin Alpha has been studied since the late 1970s and is proven to be safe and effective in recommended doses. It requires a prescription, is produced at a compounding pharmacy, and is administered as a daily shot subcutaneously (into fatty tissue). Thymosin Alpha is used in the treatment of many health conditions requiring immune system support such as minor acute illnesses and chronic conditions like: Hepatitis B/C, HIV/AIDS, some forms of cancer, cystic fibrosis and lyme disease.
Carley Cassity is a Family Nurse Practitioner with extensive experience in holistic health. Practicing preventive, natural medicine, yoga and meditation in her personal life for many years, she realizes the importance of incorporating alternative and complementary practices into western medicine.
In her current role at VitaLife MD, Carley works alongside a well-established Los Angeles based French physician treating patients throughout the lifespan with an emphasis on preventative care and anti-aging. At VitaLife MD, Carley utilizes herbs supplements, hormone replacement, and peptide therapy to assist patients as they transition through the aging process. She also recognizes the importance of spiritual and emotional health and works in collaboration with acupuncturists, therapists and healers to incorporate meditation, breathwork, psychotherapy into the treatment plan.