Recognize that stress is biological and significantly dampens the immune system, even overriding a good diet. Prioritizing stress reduction and adequate sleep can be more beneficial than minor dietary tweaks for overall immune health.
Understand that health responses are highly personal; experiment and tune into how your body feels after eating or in different situations. Use this self-knowledge to guide your lifestyle choices rather than strictly adhering to generalized advice.
Consume a wide variety of plant-based foods, aiming for 30 different types per week, including fruits, vegetables, nuts, seeds, legumes, beans, pulses, and whole grains. This diversity provides essential fiber and phytonutrients that nourish gut bacteria and support immune function.
Aim to eat all your meals within a 12-hour window each day, allowing your body a 12-hour break from food. This practice helps reduce constant inflammation from eating and allows the gut to rest and repair.
Ensure sufficient protein intake, as protein malnutrition negatively impacts the immune system by depriving it of amino acids, which are the building blocks for antibodies and immune cells. If following a plant-based diet, combine different plant proteins to ensure complete amino acid profiles.
Include sources of omega-3 fats, such as oily fish or supplements if fish intake is low, as they are crucial for both initiating and resolving inflammation. Omega-3s help the immune system transition from fighting infection to healing and repair.
Make meal times a joyous experience, whether alone or with others, as the endorphins released from enjoyment can positively alter immune cell function. Eating in a relaxed, happy state can lead to a different biological response than eating the same food while stressed.
Create and consistently practice daily routines, especially morning rituals involving mindfulness, movement, and a positive mindset, even if only for a few minutes. These routines can condition your immune system to interpret the environment as safe and calm, providing a buffer against stress.
Learn to set boundaries and say ’no’ to commitments that compromise your personal time or family obligations. This practice helps prevent chronic stress and the feeling of being overwhelmed, which can negatively impact immune health.
Recognize that holding onto resentment and anger can negatively influence your biology and immune system. Practicing forgiveness can help reduce this chronic emotional stress, contributing to better overall health.
Focus on consuming natural, minimally processed foods for the majority of your meals. This approach supports overall health and provides the necessary nutrients without the inflammatory burden of highly processed options.
Try to avoid eating on the go, as rushed and mindless eating can negatively impact digestion and overall well-being. Sit down to eat whenever possible to allow for proper chewing and a more relaxed state.
Be aware that saturated fats can transiently increase gut barrier permeability and inflammation, but this effect can be counterbalanced by eating them within a fiber-rich diet. The overall dietary pattern is more important than focusing on single nutrients.
Pregnant women should consider adequate omega-3 intake, potentially through fish or supplements, as it is important for preventing allergies in the unborn child, despite mixed messages about fish consumption due to mercury.