Recently, I read an AARP post and felt compelled to respond. The AARP staff interviewed several medical doctors for their recommendation to boost your immune system. While the post was informative, I wanted to add what I have learned about ways to boost your immune system.
1. Keep Active
The AARP spoke with Mark Moyad, M.D., M.P.H. who recommended to keep active. I bet you already know that you should stay active but might not know that it could boost your immunity. He supported his recommendation with common examples. However, there was on thing that struck a nerve in me. The thing was when he stated that exercise, just like other things in life, should be done in moderation. Now, I know he said that that so people would avoid excessive stress, but “exercise in moderation?”
The definition Dr. Moyad gave for exercise in moderation is the recommendation by the American Heart Association, which is great. He recommends 30-60 minutes of moderate or vigorous exercise most days.
Perhaps another word should have been used to refer to not overdoing it when you exercise. Otherwise, there may be some association with the thought of alcohol in moderation. Alcohol in moderation does not necessarily mean drinking alcohol on most days. So, for the sake of preventing injuries, exercise 30-60 minutes on most days but don’t overdo it.
Monitor Your Diet
Whole food or Mediterranean (DASH) diet has been recommended by the American Heart Association. Over the years, there have been many studies that have shown that the DASH diet is not optimal. whole grains may be contraindicated for some people with gluten sensitivity, acne, and other conditions. The endocrine society has new recommendations for vitamin D dosage and levels.
Basically, the average adult needs much more than what you state here. For example, the new guidelines state that “Deficient infants may receive 2,000 IU/day or as much as 50,000 IU/week of one of the recommended vitamin D types” (D2 OR d3).
Optimal levels are higher than 29 and even up to 60 ng/ml or higher but less than 100 ng/ml. It is important to get this right, especially during the pandemic. Just so you know, some people with hypothyroid disease should avoid sauerkraut and cruciferous vegetables due to their sulfur-containing compounds.
3. Use Strategise to Manage Stress
Reducing stress is spot on. Devices such as a Fitbit and Apple watch could help reduce stress competing to get daily recommended steps up to 10,000 a day for most adults cleared by their health care provider. Mindful meditation apps like the free version of headspace are useful.
Get Adequate Sleep
Regarding sleep, the number of hours, as well as the sleep quality, is important as well. Would have love to see the recommendations for how to get good sleep quality during your 7 hours a night.
5. Eat Healthy and Minimize Supplements
Whereas herbs and spices are important, research has shown that some supplements are just as essential, especially vitamin D for people of color. We must get this right and not discourage people from taking supplements. Most people will not get the recommended daily allowance of vitamins and minerals from their food on the Standard American Diet.
Instead, it is our duty to be the guide to provide the science so people will have the information to have the discussion with their health care provider.
