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Can I Boost My Immune System? Can I Boost My Immune System?
(about 13 hours later)
As worries grow about the new coronavirus, online searches for ways to bolster the immune system have surged. Are there foods to boost your immune system? Will vitamins help?As worries grow about the new coronavirus, online searches for ways to bolster the immune system have surged. Are there foods to boost your immune system? Will vitamins help?
The immune system is a complex network of cells, organs and tissues that work in tandem to protect the body from infection. While genetics play a role, we know from studies of twins that the strength of our immune system is largely determined by nonheritable factors. The germs we are exposed to over a lifetime, as well as lifestyle factors like stress, sleep, diet and exercise all play a role in the strength of our immune response.The immune system is a complex network of cells, organs and tissues that work in tandem to protect the body from infection. While genetics play a role, we know from studies of twins that the strength of our immune system is largely determined by nonheritable factors. The germs we are exposed to over a lifetime, as well as lifestyle factors like stress, sleep, diet and exercise all play a role in the strength of our immune response.
The bottom line is that there is no magic pill or a specific food guaranteed to bolster your immune system and protect you from the new coronavirus. But there are real ways you can take care of yourself and give your immune system the best chance to do its job against a respiratory illness.The bottom line is that there is no magic pill or a specific food guaranteed to bolster your immune system and protect you from the new coronavirus. But there are real ways you can take care of yourself and give your immune system the best chance to do its job against a respiratory illness.
Lower your stress. Worries about the coronavirus, the stock market and the general disruption of life have added to our stress levels, but we know that stress also can make you more susceptible to respiratory illness.Lower your stress. Worries about the coronavirus, the stock market and the general disruption of life have added to our stress levels, but we know that stress also can make you more susceptible to respiratory illness.
In a series of remarkable studies over 20 years at Carnegie Mellon University, volunteers were exposed to the cold virus (using nose drops) and then quarantined for observation. The researchers found that people who reported less stress in their lives were less likely to develop cold symptoms. Another series of studies at Ohio State University found that marital conflict is especially taxing to the immune system. In a series of studies, the researchers inflicted small wounds on the arms of volunteers, and then asked couples to discuss topics both pleasant and stressful. When couples argued, their wounds took, on average, a full day longer to heal than after the sessions in which the couples discussed something pleasant. Among couples who exhibited especially high levels of hostility, the wounds took two days longer to heal.In a series of remarkable studies over 20 years at Carnegie Mellon University, volunteers were exposed to the cold virus (using nose drops) and then quarantined for observation. The researchers found that people who reported less stress in their lives were less likely to develop cold symptoms. Another series of studies at Ohio State University found that marital conflict is especially taxing to the immune system. In a series of studies, the researchers inflicted small wounds on the arms of volunteers, and then asked couples to discuss topics both pleasant and stressful. When couples argued, their wounds took, on average, a full day longer to heal than after the sessions in which the couples discussed something pleasant. Among couples who exhibited especially high levels of hostility, the wounds took two days longer to heal.
The bottom line: Your body does a better job fighting off illness and healing wounds when it’s not under stress. Learning techniques for managing stress, like meditation, controlled breathing or talking to a therapist are all ways to help your immune system stay strong.The bottom line: Your body does a better job fighting off illness and healing wounds when it’s not under stress. Learning techniques for managing stress, like meditation, controlled breathing or talking to a therapist are all ways to help your immune system stay strong.
Improve your sleep habits. A healthy immune system can fight off infection. A sleep-deprived immune system doesn’t work as well. In one surprising study, researchers found 164 men and women willing to be exposed to the cold virus. Not everyone got sick. But short sleepers — those who regularly slept less than six hours a night — were 4.2 times more likely to catch the cold compared with those who got more than seven hours of sleep, researchers found. Risk was even higher when a person slept less than five hours a night.Improve your sleep habits. A healthy immune system can fight off infection. A sleep-deprived immune system doesn’t work as well. In one surprising study, researchers found 164 men and women willing to be exposed to the cold virus. Not everyone got sick. But short sleepers — those who regularly slept less than six hours a night — were 4.2 times more likely to catch the cold compared with those who got more than seven hours of sleep, researchers found. Risk was even higher when a person slept less than five hours a night.
The bottom line: Focusing on better sleep habits is a good way to strengthen your immune system. The sweet spot for sleep is six to seven hours a night. Stick to a regular bedtime and wake-up schedule. Avoid screens, night-eating and exercise right before bedtime.The bottom line: Focusing on better sleep habits is a good way to strengthen your immune system. The sweet spot for sleep is six to seven hours a night. Stick to a regular bedtime and wake-up schedule. Avoid screens, night-eating and exercise right before bedtime.
Check your vitamin D level: While more study is needed on the link between vitamin D and immune health, some promising research suggests that checking your vitamin D level — and taking a vitamin D supplement — could help your body fight off respiratory illness. In one study of 107 older patients, some patients took high doses of vitamin D while others were given standard doses. After a year, the researchers found that people in the high-dose group had 40 percent fewer respiratory infections over the course of the year compared to those on the standard dose. A more recent analysis of 25 randomized controlled trials of 11,000 patients showed an overall protective effect of vitamin D supplementation against acute respiratory tract infections. The data aren’t conclusive, and some studies of vitamin D haven’t shown a benefit.Check your vitamin D level: While more study is needed on the link between vitamin D and immune health, some promising research suggests that checking your vitamin D level — and taking a vitamin D supplement — could help your body fight off respiratory illness. In one study of 107 older patients, some patients took high doses of vitamin D while others were given standard doses. After a year, the researchers found that people in the high-dose group had 40 percent fewer respiratory infections over the course of the year compared to those on the standard dose. A more recent analysis of 25 randomized controlled trials of 11,000 patients showed an overall protective effect of vitamin D supplementation against acute respiratory tract infections. The data aren’t conclusive, and some studies of vitamin D haven’t shown a benefit.
Why would vitamin D lower risk for respiratory illness? Our bodies need adequate vitamin D to produce the antimicrobial proteins that kill viruses and bacteria. “If you don’t have adequate vitamin D circulating, you are less effective at producing these proteins and more susceptible to infection,” says Dr. Adit Ginde, professor of emergency medicine at the University of Colorado School of Medicine and the study’s lead author. “These proteins are particularly active in the respiratory tract.”Why would vitamin D lower risk for respiratory illness? Our bodies need adequate vitamin D to produce the antimicrobial proteins that kill viruses and bacteria. “If you don’t have adequate vitamin D circulating, you are less effective at producing these proteins and more susceptible to infection,” says Dr. Adit Ginde, professor of emergency medicine at the University of Colorado School of Medicine and the study’s lead author. “These proteins are particularly active in the respiratory tract.”
It’s important to note that there are no clinical recommendations to take vitamin D for immune health, although the standard recommendation for bone health is for 600 to 800 international units per day. (That is the level found in most multivitamins.) In the study of respiratory illness and vitamin D, the dose was equivalent to about 3,330 international units daily.It’s important to note that there are no clinical recommendations to take vitamin D for immune health, although the standard recommendation for bone health is for 600 to 800 international units per day. (That is the level found in most multivitamins.) In the study of respiratory illness and vitamin D, the dose was equivalent to about 3,330 international units daily.
Vitamin D can be found in fatty fish, such as salmon, and in milk or foods fortified with vitamin D. In general, our vitamin D levels tend to be influenced by sun exposure, skin tone and latitude — people in northern areas who get less sun exposure in the winter typically have lower vitamin D. A blood test is required to check vitamin D levels. Less than 20 nanograms per milliliter is considered deficient. Above 30 is optimal.Vitamin D can be found in fatty fish, such as salmon, and in milk or foods fortified with vitamin D. In general, our vitamin D levels tend to be influenced by sun exposure, skin tone and latitude — people in northern areas who get less sun exposure in the winter typically have lower vitamin D. A blood test is required to check vitamin D levels. Less than 20 nanograms per milliliter is considered deficient. Above 30 is optimal.
The bottom line: If you are concerned about immune health, you may consider having your vitamin D level checked and talking to your doctor about whether to take a supplement.The bottom line: If you are concerned about immune health, you may consider having your vitamin D level checked and talking to your doctor about whether to take a supplement.
Avoid excessive alcohol consumption. Numerous studies have found a link between excessive alcohol consumption and immune function. Research shows people who drink in excess are more susceptible to respiratory illness and pneumonia and recover from infection and wounds more slowly. Alcohol alters the number of microbes in the gut microbiome, a community of microorganisms that affect the immune system. Excessive alcohol can damage the lungs, and impair the mucosal immune system, which is essential in helping the body recognize pathogens and fight infection. And it’s not just chronic drinking that does damage. Binge drinking can also impair the immune system.Avoid excessive alcohol consumption. Numerous studies have found a link between excessive alcohol consumption and immune function. Research shows people who drink in excess are more susceptible to respiratory illness and pneumonia and recover from infection and wounds more slowly. Alcohol alters the number of microbes in the gut microbiome, a community of microorganisms that affect the immune system. Excessive alcohol can damage the lungs, and impair the mucosal immune system, which is essential in helping the body recognize pathogens and fight infection. And it’s not just chronic drinking that does damage. Binge drinking can also impair the immune system.
Updated June 16, 2020Updated June 16, 2020
The steroid, dexamethasone, is the first treatment shown to reduce mortality in severely ill patients, according to scientists in Britain. The drug appears to reduce inflammation caused by the immune system, protecting the tissues. In the study, dexamethasone reduced deaths of patients on ventilators by one-third, and deaths of patients on oxygen by one-fifth.
The coronavirus emergency relief package gives many American workers paid leave if they need to take time off because of the virus. It gives qualified workers two weeks of paid sick leave if they are ill, quarantined or seeking diagnosis or preventive care for coronavirus, or if they are caring for sick family members. It gives 12 weeks of paid leave to people caring for children whose schools are closed or whose child care provider is unavailable because of the coronavirus. It is the first time the United States has had widespread federally mandated paid leave, and includes people who don’t typically get such benefits, like part-time and gig economy workers. But the measure excludes at least half of private-sector workers, including those at the country’s largest employers, and gives small employers significant leeway to deny leave.The coronavirus emergency relief package gives many American workers paid leave if they need to take time off because of the virus. It gives qualified workers two weeks of paid sick leave if they are ill, quarantined or seeking diagnosis or preventive care for coronavirus, or if they are caring for sick family members. It gives 12 weeks of paid leave to people caring for children whose schools are closed or whose child care provider is unavailable because of the coronavirus. It is the first time the United States has had widespread federally mandated paid leave, and includes people who don’t typically get such benefits, like part-time and gig economy workers. But the measure excludes at least half of private-sector workers, including those at the country’s largest employers, and gives small employers significant leeway to deny leave.
So far, the evidence seems to show it does. A widely cited paper published in April suggests that people are most infectious about two days before the onset of coronavirus symptoms and estimated that 44 percent of new infections were a result of transmission from people who were not yet showing symptoms. Recently, a top expert at the World Health Organization stated that transmission of the coronavirus by people who did not have symptoms was “very rare,” but she later walked back that statement.So far, the evidence seems to show it does. A widely cited paper published in April suggests that people are most infectious about two days before the onset of coronavirus symptoms and estimated that 44 percent of new infections were a result of transmission from people who were not yet showing symptoms. Recently, a top expert at the World Health Organization stated that transmission of the coronavirus by people who did not have symptoms was “very rare,” but she later walked back that statement.
Touching contaminated objects and then infecting ourselves with the germs is not typically how the virus spreads. But it can happen. A number of studies of flu, rhinovirus, coronavirus and other microbes have shown that respiratory illnesses, including the new coronavirus, can spread by touching contaminated surfaces, particularly in places like day care centers, offices and hospitals. But a long chain of events has to happen for the disease to spread that way. The best way to protect yourself from coronavirus — whether it’s surface transmission or close human contact — is still social distancing, washing your hands, not touching your face and wearing masks.Touching contaminated objects and then infecting ourselves with the germs is not typically how the virus spreads. But it can happen. A number of studies of flu, rhinovirus, coronavirus and other microbes have shown that respiratory illnesses, including the new coronavirus, can spread by touching contaminated surfaces, particularly in places like day care centers, offices and hospitals. But a long chain of events has to happen for the disease to spread that way. The best way to protect yourself from coronavirus — whether it’s surface transmission or close human contact — is still social distancing, washing your hands, not touching your face and wearing masks.
A study by European scientists is the first to document a strong statistical link between genetic variations and Covid-19, the illness caused by the coronavirus. Having Type A blood was linked to a 50 percent increase in the likelihood that a patient would need to get oxygen or to go on a ventilator, according to the new study.A study by European scientists is the first to document a strong statistical link between genetic variations and Covid-19, the illness caused by the coronavirus. Having Type A blood was linked to a 50 percent increase in the likelihood that a patient would need to get oxygen or to go on a ventilator, according to the new study.
The unemployment rate fell to 13.3 percent in May, the Labor Department said on June 5, an unexpected improvement in the nation’s job market as hiring rebounded faster than economists expected. Economists had forecast the unemployment rate to increase to as much as 20 percent, after it hit 14.7 percent in April, which was the highest since the government began keeping official statistics after World War II. But the unemployment rate dipped instead, with employers adding 2.5 million jobs, after more than 20 million jobs were lost in April.The unemployment rate fell to 13.3 percent in May, the Labor Department said on June 5, an unexpected improvement in the nation’s job market as hiring rebounded faster than economists expected. Economists had forecast the unemployment rate to increase to as much as 20 percent, after it hit 14.7 percent in April, which was the highest since the government began keeping official statistics after World War II. But the unemployment rate dipped instead, with employers adding 2.5 million jobs, after more than 20 million jobs were lost in April.
Mass protests against police brutality that have brought thousands of people onto the streets in cities across America are raising the specter of new coronavirus outbreaks, prompting political leaders, physicians and public health experts to warn that the crowds could cause a surge in cases. While many political leaders affirmed the right of protesters to express themselves, they urged the demonstrators to wear face masks and maintain social distancing, both to protect themselves and to prevent further community spread of the virus. Some infectious disease experts were reassured by the fact that the protests were held outdoors, saying the open air settings could mitigate the risk of transmission.Mass protests against police brutality that have brought thousands of people onto the streets in cities across America are raising the specter of new coronavirus outbreaks, prompting political leaders, physicians and public health experts to warn that the crowds could cause a surge in cases. While many political leaders affirmed the right of protesters to express themselves, they urged the demonstrators to wear face masks and maintain social distancing, both to protect themselves and to prevent further community spread of the virus. Some infectious disease experts were reassured by the fact that the protests were held outdoors, saying the open air settings could mitigate the risk of transmission.
States are reopening bit by bit. This means that more public spaces are available for use and more and more businesses are being allowed to open again. The federal government is largely leaving the decision up to states, and some state leaders are leaving the decision up to local authorities. Even if you aren’t being told to stay at home, it’s still a good idea to limit trips outside and your interaction with other people.States are reopening bit by bit. This means that more public spaces are available for use and more and more businesses are being allowed to open again. The federal government is largely leaving the decision up to states, and some state leaders are leaving the decision up to local authorities. Even if you aren’t being told to stay at home, it’s still a good idea to limit trips outside and your interaction with other people.
Common symptoms include fever, a dry cough, fatigue and difficulty breathing or shortness of breath. Some of these symptoms overlap with those of the flu, making detection difficult, but runny noses and stuffy sinuses are less common. The C.D.C. has also added chills, muscle pain, sore throat, headache and a new loss of the sense of taste or smell as symptoms to look out for. Most people fall ill five to seven days after exposure, but symptoms may appear in as few as two days or as many as 14 days.Common symptoms include fever, a dry cough, fatigue and difficulty breathing or shortness of breath. Some of these symptoms overlap with those of the flu, making detection difficult, but runny noses and stuffy sinuses are less common. The C.D.C. has also added chills, muscle pain, sore throat, headache and a new loss of the sense of taste or smell as symptoms to look out for. Most people fall ill five to seven days after exposure, but symptoms may appear in as few as two days or as many as 14 days.
If air travel is unavoidable, there are some steps you can take to protect yourself. Most important: Wash your hands often, and stop touching your face. If possible, choose a window seat. A study from Emory University found that during flu season, the safest place to sit on a plane is by a window, as people sitting in window seats had less contact with potentially sick people. Disinfect hard surfaces. When you get to your seat and your hands are clean, use disinfecting wipes to clean the hard surfaces at your seat like the head and arm rest, the seatbelt buckle, the remote, screen, seat back pocket and the tray table. If the seat is hard and nonporous or leather or pleather, you can wipe that down, too. (Using wipes on upholstered seats could lead to a wet seat and spreading of germs rather than killing them.)If air travel is unavoidable, there are some steps you can take to protect yourself. Most important: Wash your hands often, and stop touching your face. If possible, choose a window seat. A study from Emory University found that during flu season, the safest place to sit on a plane is by a window, as people sitting in window seats had less contact with potentially sick people. Disinfect hard surfaces. When you get to your seat and your hands are clean, use disinfecting wipes to clean the hard surfaces at your seat like the head and arm rest, the seatbelt buckle, the remote, screen, seat back pocket and the tray table. If the seat is hard and nonporous or leather or pleather, you can wipe that down, too. (Using wipes on upholstered seats could lead to a wet seat and spreading of germs rather than killing them.)
Taking one’s temperature to look for signs of fever is not as easy as it sounds, as “normal” temperature numbers can vary, but generally, keep an eye out for a temperature of 100.5 degrees Fahrenheit or higher. If you don’t have a thermometer (they can be pricey these days), there are other ways to figure out if you have a fever, or are at risk of Covid-19 complications.Taking one’s temperature to look for signs of fever is not as easy as it sounds, as “normal” temperature numbers can vary, but generally, keep an eye out for a temperature of 100.5 degrees Fahrenheit or higher. If you don’t have a thermometer (they can be pricey these days), there are other ways to figure out if you have a fever, or are at risk of Covid-19 complications.
The C.D.C. has recommended that all Americans wear cloth masks if they go out in public. This is a shift in federal guidance reflecting new concerns that the coronavirus is being spread by infected people who have no symptoms. Until now, the C.D.C., like the W.H.O., has advised that ordinary people don’t need to wear masks unless they are sick and coughing. Part of the reason was to preserve medical-grade masks for health care workers who desperately need them at a time when they are in continuously short supply. Masks don’t replace hand washing and social distancing.The C.D.C. has recommended that all Americans wear cloth masks if they go out in public. This is a shift in federal guidance reflecting new concerns that the coronavirus is being spread by infected people who have no symptoms. Until now, the C.D.C., like the W.H.O., has advised that ordinary people don’t need to wear masks unless they are sick and coughing. Part of the reason was to preserve medical-grade masks for health care workers who desperately need them at a time when they are in continuously short supply. Masks don’t replace hand washing and social distancing.
If you’ve been exposed to the coronavirus or think you have, and have a fever or symptoms like a cough or difficulty breathing, call a doctor. They should give you advice on whether you should be tested, how to get tested, and how to seek medical treatment without potentially infecting or exposing others.If you’ve been exposed to the coronavirus or think you have, and have a fever or symptoms like a cough or difficulty breathing, call a doctor. They should give you advice on whether you should be tested, how to get tested, and how to seek medical treatment without potentially infecting or exposing others.
If you’re sick and you think you’ve been exposed to the new coronavirus, the C.D.C. recommends that you call your healthcare provider and explain your symptoms and fears. They will decide if you need to be tested. Keep in mind that there’s a chance — because of a lack of testing kits or because you’re asymptomatic, for instance — you won’t be able to get tested.If you’re sick and you think you’ve been exposed to the new coronavirus, the C.D.C. recommends that you call your healthcare provider and explain your symptoms and fears. They will decide if you need to be tested. Keep in mind that there’s a chance — because of a lack of testing kits or because you’re asymptomatic, for instance — you won’t be able to get tested.
The bottom line: A cocktail or glass of wine while you are sheltering in place during coronavirus is fine. But avoid drinking to excess. The current U.S. Dietary Guidelines for Americans recommend that alcohol should be consumed only in moderation — up to one drink per day for women and two drinks per day for men.The bottom line: A cocktail or glass of wine while you are sheltering in place during coronavirus is fine. But avoid drinking to excess. The current U.S. Dietary Guidelines for Americans recommend that alcohol should be consumed only in moderation — up to one drink per day for women and two drinks per day for men.
Eat a balanced diet, exercise and skip unproven supplements. A healthful diet and exercise are important to maintaining a strong immune system. However, no single food or natural remedy has been proven to bolster a person’s immune system or ward off disease. But that hasn’t stopped people from making specious claims. A recipe circulating on social media claims boiled garlic water helps. Other common foods touted for their immune-boosting properties are ginger, citrus fruits, turmeric, oregano oil and bone broth. There are small studies that suggest a benefit to some of these foods, but strong evidence is lacking. For instance, the bone broth claim has been fueled by a study published in 2000 that showed eating chicken soup seemed to reduce symptoms of an upper respiratory tract infection. A number of small studies have suggested garlic may enhance immune system function. Claims that elderberry products can prevent viral illness also are making the rounds on social media, but evidence is lacking.Eat a balanced diet, exercise and skip unproven supplements. A healthful diet and exercise are important to maintaining a strong immune system. However, no single food or natural remedy has been proven to bolster a person’s immune system or ward off disease. But that hasn’t stopped people from making specious claims. A recipe circulating on social media claims boiled garlic water helps. Other common foods touted for their immune-boosting properties are ginger, citrus fruits, turmeric, oregano oil and bone broth. There are small studies that suggest a benefit to some of these foods, but strong evidence is lacking. For instance, the bone broth claim has been fueled by a study published in 2000 that showed eating chicken soup seemed to reduce symptoms of an upper respiratory tract infection. A number of small studies have suggested garlic may enhance immune system function. Claims that elderberry products can prevent viral illness also are making the rounds on social media, but evidence is lacking.
Zinc supplements and lozenges are also a popular remedy for fighting off colds and respiratory illness. Some studies have found that zinc lozenges may reduce the duration of cold by about a day and, may reduce the number of upper respiratory infections in children. But the data on zinc are mixed. If you already have enough zinc from your diet, it’s not clear that taking a supplement can help. Zinc supplements also commonly cause nausea.Zinc supplements and lozenges are also a popular remedy for fighting off colds and respiratory illness. Some studies have found that zinc lozenges may reduce the duration of cold by about a day and, may reduce the number of upper respiratory infections in children. But the data on zinc are mixed. If you already have enough zinc from your diet, it’s not clear that taking a supplement can help. Zinc supplements also commonly cause nausea.
“There are a lot of products that tout immune boosting properties, but I don’t think any of these have been medically proven to work,” said Dr. Krystina Woods, hospital epidemiologist and medical director of infection prevention at Mount Sinai West. “There are people who anecdotally say ‘I felt great after I took’ whatever. That may be true, but there’s no science to support that.”“There are a lot of products that tout immune boosting properties, but I don’t think any of these have been medically proven to work,” said Dr. Krystina Woods, hospital epidemiologist and medical director of infection prevention at Mount Sinai West. “There are people who anecdotally say ‘I felt great after I took’ whatever. That may be true, but there’s no science to support that.”
The bottom line: If you enjoy foods touted as immune boosters, there is no harm in eating them as part of a balanced diet. Just be sure that you don’t neglect proven health advice — like washing your hands and not touching your face — when it comes to protecting yourself from viral illness.The bottom line: If you enjoy foods touted as immune boosters, there is no harm in eating them as part of a balanced diet. Just be sure that you don’t neglect proven health advice — like washing your hands and not touching your face — when it comes to protecting yourself from viral illness.