By Dr. LaToya Roberts
You may have heard that what you eat can affect your weight and even your energy levels throughout the day. However, you might not realize the extent to which your diet affects your immune system.
If you ever need convincing how important having a strong immune system is after surviving the pandemic, consider the following. Our immunity is so much more than just fighting against colds and the flu. T-cells, which are the cornerstone of our immune system, are always on alert as the security detail. They roam through the body, checking doors and windows making sure they’re locked, and destroying any intruders before they can cause any significant harm.
70% of the immune system is located in the gut, so it should not be surprising that nutrition plays a key role in modulating a healthy, strong immune system. Immune cells interact with the gut microbiome, the diverse composition of commensal bacteria and fungi that live in the gastrointestinal tract, and are directly influenced by an individual’s diet and lifestyle. The foods we eat affect the diversity and the composition of bacteria in the gut, which will in turn directly affect the immune cells.
Those gut bugs are healthiest and best at supporting strong immunity when you consume plant foods that are high in fiber. A fiber-rich diet is the best way to help support the microbiome, build up those fighter cells, and in doing so, reduce the inflammatory response. So, eat the rainbow of colorful fruits and vegetables. Try to fit in at least several servings a day.
Being overweight also affects the immune system. Adipose tissue or fat cells in the body act just like an endocrine organ to secrete hormones and chemicals into the bloodstream that stimulate inflammation and thereby lower immune function. Fat should be considered a metabolically active endocrine organ that triggers inflammation﹘and inflammation is the root of all evil. No wonder why multiple cancer types coexist with obesity.
Therefore, motivate yourself to fit in 30 minutes of body movement every day. Notice I didn’t say the word exercise. Just move your body more throughout the day! Aim for at least 30 minutes each day of physical activity. You may need to gradually build up to an activity that gets your heart beating faster. However, feel free to break up the 30 minutes into smaller, doable chunks of physical activity. For example, try breaking your daily activity into 10-minute blocks three times a day.
When you make lifestyle changes a priority and create this healthy habit, you not only reap the mind-body benefits of daily physical activity, but you’re also strengthening and boosting your own immune system. Losing weight can be done for your health and not just for vanity reasons (although there’s nothing wrong with wanting to look a certain way too). So, thank your immune system for all it does for you by implementing more fiber and 30 minutes of body movement every day. You’ll be glad you did!
LaToya Roberts, DO practices internal medicine at Harbor Internal Medicine. Her office is located in Bayside Commons suite 105, 501 Bay Avenue.in Somers Point.
