How to Strengthen Your Immune System

Part-1 by: Dr. Lundquist

With the spotlight on COVID-19, many more people are paying attention to keeping their immune system healthy. The reality is, whether or not we are in the midst of a pandemic, we should all be taking steps to maintain immune system health. Although there is no magic pill to take to stay healthy, there are many things you can do to keep your immune system working well.

Strengthen Your Immune System

The most vital component of a healthy immune system is maintaining the 5 pillars of health. As Dr. Lundquist pointed out in a recent interview with Metagenics (see video below), you can take all the supplements in the world and they will only be a drop in the bucket (and the bucket has holes in it) if you are not maintaining the 5 pillars of health. What are these 5 pillars and what do you need to maintain them?

5 Pillars of Health

1. Sleep.

Sleep helps your body heal and recover from illnesses and daily wear and tear. It also helps your body protect itself from getting sick. In fact, nothing impairs your immune system more than being sleep deprived.

Many studies have been conducted on the importance of sleep for a healthy immune system. The results are clear that if you do not get enough good-quality sleep, you are more likely to become ill after being exposed to a virus and it may take you longer to recover (1, 2, 3). One review determined that “Prolonged sleep curtailment and the accompanying stress response invoke a persistent unspecific production of pro-inflammatory cytokines, best described as chronic low-grade inflammation, and also produce immunodeficiency, which both have detrimental effects on health (1).”

Since getting enough sleep can help your body fight off cold and influenza viruses, it seems obvious that you would want to do something as simple as developing good sleep habits. However, that is not as easy as it seems.

If you have a difficult time getting enough good-quality sleep, try putting yourself on a schedule. It is amazing how much it helps to go to bed and wake up at the same time every day. Most adults need seven or eight hours of good-quality sleep each night while teenagers should get nine to ten hours and children should get ten or more.

Melatonin may be helpful for adults. We recommend trying 3-5 milligrams for a few weeks until you get into a good sleep pattern, then stop taking it. Although you are not likely to become dependent on melatonin, long term use can begin to suppress your body’s ability to produce it naturally.

There are a couple of things you need to do for melatonin to actually work. Take it about 30 minutes before you want to sleep, then go lie down in a dark room. This is important because if you expose yourself to light once you’ve taken melatonin, your body will convert it to serotonin, which is a stimulatory molecule. This means, if you take melatonin then look at your phone or computer, or even read under a light, it won’t be an effective tool in helping you fall asleep.

2. Exercise/activity.

Regular, moderate exercise provides wonderful benefits for overall health and the immune system. Dr. James Turner stated that “exercise is a powerful stimulus of immune function (4).” However, he also explains that the occasional bout of activity is not enough to maintain a healthy immune system. He found that individuals who maintain a well-functioning immune system as they age averaged between 150 and 600 minutes of moderate-intensity exercise per week, or 75 to 300 minutes o