Adults should aim for seven to nine hours of uninterrupted sleep per night, as partial and chronic sleep deprivation negatively impacts antibody titers, immune cell numbers, and TH helper cell balance, which are all crucial for immune function.
Actively work to obtain adequate amounts of essential micronutrients (vitamins A, B6, B12, C, D, E, folate, zinc, iron, selenium, magnesium, and copper) from your diet, as deficiencies or insufficiencies negatively affect immune function and decrease resistance to infections.
Perform moderate intensity exercise, such as jogging, for 30 to 60 minutes, five days a week, as this regimen has been shown to improve the immune system, decrease respiratory illnesses, and increase the body’s immune response to vaccines.
Aim for blood levels of 25-hydroxy vitamin D above 30 nanograms per milliliter, and consider supplementation, especially if deficient, as vitamin D plays an important role in activating the innate immune system and supplementation can significantly decrease respiratory tract infections.
Increase your intake of fermentable fiber (e.g., inulin), which passes undigested into the colon, to promote gut bacteria production of short-chain fatty acids that regulate immune cells, maintain gut barrier function, and help resolve acute respiratory distress syndrome.
Consume flavonoids from dietary sources like tea, citrus fruit, berries, apples, and legumes, because gut bacteria metabolize them into compounds that produce interferon, activating the immune system and protecting lungs against viral damage.
Ensure daily zinc intake meets the RDA (11mg for adult males, 9mg for females), as adequate zinc is crucial for immune function, and consider higher intake (up to 50% more) if vegetarian or consuming alcohol due to reduced bioavailability or increased excretion.
For the elderly, zinc supplementation has been linked to a significantly reduced risk of pneumonia; for children, 20mg/day reduced pneumonia symptoms and prevalence; and for common colds, 75-90mg/day of zinc acetate or gluconate lozenges can reduce duration and speed recovery.
Maintain adequate intake of omega-3 fatty acids (EPA and DHA), as they are enzymatically converted into specialized pro-resolving mediators that orchestrate the resolution of inflammation after infection and support healing, including in the respiratory tract.
Supplement with vitamin C, as it is highly concentrated in immune cells, enhances neutrophil function, promotes T cell proliferation, prevents T cell death, and participates in interferon production, all vital for driving an immune response against pathogens.
For children with pneumonia, consider vitamin A supplementation as an adjuvant therapy, as systematic reviews and meta-analyses suggest it can help relieve clinical symptoms and shorten the length of hospital stay.
Refrain from intense exercise lasting two hours or more, as such prolonged strenuous activity has been shown to increase the risk of illness and may not boost antibody responses to vaccines as effectively as moderate exercise.
For infants, particularly before their first year of life, allow early exposure to microorganisms (e.g., in dirt), as this has been shown to significantly lower the risk of allergies, wheezing, and asthma by shaping the child’s immune responses.
If prescribed ACE inhibitors or ARBs for hypertension, continue taking them as recommended by cardiovascular societies, as the potential protection from severe disease may outweigh the theoretical increased risk of infection.
If you have raw genetic data from services like 23andMe or AncestryDNA, run a private, downloadable genetic report from foundmyfitness.com/genetics to gain insights into SNPs that may impact immune response, viral entry, replication, and vitamin D levels.
Obtain a free PDF report on genetic entries related to viral response by selecting the viral option under basic reports at foundmyfitness.com/genetics, using your existing genetic data files.