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As per title - are there any scientifically proven ways to improve immunity? I feel like mine has taken a plunge in the last year or so - I'm much more prone to colds and they seem to last longer, I'm getting more cold sores than I used to, and I've just come down with a second sickness bug since November. I'm fed up! How can I help myself?
I was finding that I seemed to catch every cold going. I've been eating an orange a day for the past 18 months or so, and I take cod liver oil too (the orange hides the taste of the oil!), which contains Vitamin D and is supposed to be good for pretty much your whole body. I don't know if there is any conclusive scientific evidence for this, but I haven't been ill much over the last two winters.
Vitamin D supplement is recommended for everyone, will only do good.
But a good probiotic supplement should boost your immune system - also eat lots of foods that do the same thing...probiotic yoghurt, fermented food such as sauerkraut, miso paste (use to make soup or it tastes great mixed with some honey and soy sauce as a marinade for fish or meat). Lots of garlic, dark leafy greens, mushrooms are also good for your gut and of course vitamin C from citrus would be good too.
I agree on being active, I am very much so, but after antibiotics for a tooth abscess last September my immune system has been rubbish and it's very difficult to eat enough sauerkraut and yoghurt (!) to replace the good bacteria when it's been wiped out so a supplement is the obvious answer.
I run 14-21km a week and go to Pilates...but struggle to do this when I'm ill and think I've tried to get back to running/ exercising too soon and made myself worse I've just got some Well Woman Max multi vits today (half price AND 3 for 2 in Boots) and I'm researching kale, tumeric/garlic soups!!!! Fingers crossed at at least it makes me feel better psychologically!!!
Firstly : Have a physical checkup. Get the actual printout of the results, because just being told 'normal' isn't ok for some of these values (esp vit D and thyroid.) Blood pressure, blood sugar, Hba1c, full thyroid panel (not just TSH) vit b12, ferritin. Full blood count, urine dip. Check the actual results - many of us are deficient in vitamin D, if so take a vitamin D3 (not D2!) supplement. If yours is very low your GP will need to prescribe a much higher doseage. If your TSH is over 2.7 ish request further follow up. If your ferritin is at the low end take a liquid iron supplement (don't take iron supplements unless you know you are low, excess isn't at all good for you.) megadose vitamins are best avoided unless prescribed - they can do more harm than good.
Check lifestyle- are you getting enough quality sleep? Go to bed an hour earlier. No screens an hour before bed. Use the night shift option (iPhone) or f.lux on android past tea time. Get up and get outside in the morning.
Excercise but don't overdo it if you feel run down. Brisk walks, aim for something that makes you feel invigorated rather than over-pushed.
Eat more veg and don't overdo the fruit (too sugary.) check diet - honestly how much sugar are you eating? No need to do any extreme faddy stuff, just cut down on sugar and processed foods and add in more veg. A good basic multivitamin isn't going to hurt, or a berocca or something. Probiotics are good too - yoghurts etc. Gut health is important
I'm shattered and run down after a difficult pregnancy, hyperemesis, and a non sleeping baby (now a toddler!) has left me completely depleted. I've had endless bugs this year so I'll be following my own advice!
vitamin d3 at 2500 iu has made a huge difference to my immune system. i used to get frequent cold sores and i haven't had one for years since taking d3. i still get ill, but not nearly as much as i used to. i also used to get tonsillitis at least once a year, sometimes up to three times and that has vanished too.
other than that I also take liquid B vitamins and iron (both by Solgar), multivitamins (by Viridian), Omega 3 fish oil (by Higher Nature) and evening primrose oil (just from boots).