How to (Really) Boost Your Immunity

For years, it has been fashionable to offer advice on which products to buy, what to eat, and which supplements to incorporate into our diets to “boost the immunity”. Particularly during flu and cold season, we often hear doctors advising an “increased intake of vitamin C, fruits, and vegetables,” while advertisements bombard us with various products claiming to “strengthen immunity”. Claims are also made that homeopathy, chiropractic, and alternative medicine or other types of pseudoscience can enhance the immune system. While it is indeed possible to bolster the immune system, it cannot be done in the way charlatans suggest.

Moreover, the use of the phrase “boosting immunity” is highly symptomatic of this trend, likely first propagated by physicians. Immunity, in fact, refers to the presence of a sufficient number of antibodies against a pathogen, which can only be achieved if we either recover from the illness or get vaccinated.

So, what truly strengthens the immune system? First, we must understand that we do not need a strong immune system, but rather a balanced one. A strong immune response can be, for example, a severe inflammatory reaction or autoimmune diseases, where the body recognizes its own cells as enemies and destroys them. Depending on which of our own cells and tissues the immune system attacks, we distinguish various autoimmune diseases, such as cystic fibrosis, psoriasis, multiple sclerosis, and type 1 diabetes.

Perhaps a better question would be: “How can we maintain a balanced and functional immune system?”

This is not quantum physics, and yet, it is one of the most misunderstood topics, and we often make mistakes. The advice to drink lemon juice in the morning, apple cider vinegar, make smoothies, drink celery juice, avoid meat, eat only raw foods, follow a macrobiotic diet, consume algae, superfoods, antioxidants, honey in various forms, and different preparations and supplements – all these are merely ways to extract money from people’s wallets, without actually benefiting the immune system, or even worse, acting counterproductively. Some of these foods are tasty and healthy, and it would be beneficial to drink a glass of freshly squeezed juice instead of a carbonated drink, but this will certainly not improve our immune system.

Furthermore, baking soda and “alkaline diets” are dangerous myths that refuse to die.

The immune system cannot simply be boosted or “enhanced.” It matures during our childhood and adolescence, while immune cells mature and “program” themselves for their roles in the bone marrow and an organ called the thymus, which atrophies as we age. The function of our immune system heavily depends on this programming and maturation process, which is largely determined by genetic factors over which we have no control.

If our immune system is in an optimal state, we cannot further enhance it with certain foods or exercise. What we can do is maintain that optimal function through a healthy lifestyle.

1. We should consistently eat a balanced diet, rather than consuming unhealthy, fried, and processed foods for six days and then attempting to counteract the damage with a few days of dieting.
2. We should move and exercise more, rather than being glued to a chair and then suddenly realizing we need to work out. Even if we cannot commit to sports, we should walk as much as possible every day.
3. We should have healthy, optimal sleep. While it is often said that we need eight hours of sleep, the optimal amount may vary – for some, it’s nine hours, and for others, perhaps seven. Sleep is a period when the body regenerates, which undoubtedly affects the immune system.
4. Smoking is harmful to the immune system, as is smog. Therefore, we should avoid smoking and spend as much time as possible in nature.
5. Vaccination is the best external factor in enhancing immunity. While there is no evidence that various supplements “strengthen” the immune system, there is ample evidence that vaccines “teach” our immune system how to combat certain bacteria and viruses. An indirect benefit of vaccines is that by protecting ourselves from preventable diseases, we also protect ourselves from secondary infections that can arise from those diseases. Measles infection can make us prone to diseases we’ve already had, so vaccinations against measles protects us (and kids) indirectly, for example.
6. Drink enough water. However, forget about the advice to drink 3 liters of water a day – it’s simply unnecessary. One and a half to two liters is sufficient.

The bonus advice from this text is: when someone tells you that something strengthens the immune system and simultaneously tries to sell you something, take a moment to consider and weigh everything carefully, as it is likely a scam or at least something designed to drain your wallet.

However, this does not mean that all supplements are scams – calcium in certain forms, magnesium, folic acid during pregnancy, other vitamins and minerals – if taken to address deficiencies rather than as a cure for something, as well as collagen, coenzyme Q10, zinc, and vitamin D in certain cases (for instance, for people living in northern regions with few sunny days) are not to be dismissed. This text primarily refers to taking various preparations and substances that are often overpriced and marketed as substances “for boosting immunity” – such as zeolite, manuka honey, shark liver oil (during the pandemic, there were suggestions to take a certain Ecomer – a shark liver oil preparation, which is pure nonsense) – which cannot affect the immune system but can certainly affect your wallet.