How to Support Immunity After Long-Term Health Challenges

We all get sick from time to time. Immune resilience means having a strong enough immune system to bounce back and recover at a reasonable rate.

Frequent health challenges can impact you on every level: mentally, emotionally, and physically. Whether experiencing repeated health issues throughout the year or trying to recover from a long-term problem, supporting immunity with foods, lifestyle, and supplements is essential to overall well being.

common immune challenges after an ongoing discomfort

Long-term health challenges can leave the immune system in a compromised state. More research is needed, but experts are learning how ongoing health issues can heighten the body’s inflammatory response, potentially causing a ripple effect and further discomfort.^[1] Mitochondrial function can also be impacted by long-term health challenges, which affects energy levels and white blood cell production. Decreased white blood cell production directly impacts the body’s ability to stay healthy.^[2]

diet and lifestyle to support immunity after long-term health issue

Healthy diet and lifestyle habits are always important, but they are even more pertinent when recovering from a long-term health challenge. Rebuilding a robust immune system requires a strong foundation of nutrient-dense foods, stress management, and physical activity.

• Eat foods with strong antibacterial and antimicrobial properties, such as garlic, ginger, and turmeric. Try a glass of organic whole milk (or a coconut or almond milk alternative) with a teaspoon of turmeric, brew a mug of ginger tea, or sprinkle raw garlic over a salad.

• Opt for whole fruit instead of juice to lower your sugar intake and reap the benefits of fiber and nutrients. Fruits and vegetables highest in vitamin C include papaya, bell pepper, strawberries, broccoli, pineapple, Brussels sprouts, kiwi, oranges, cantaloupe, and kale.

• Raw oysters have the highest levels of zinc available in a food. Since zinc is essential for immune health, enjoy raw oysters with a drizzle of fresh lemon juice (also a powerful immune booster) to support your immune system.

• Include dark, leafy greens like kale, chard, spinach, arugula, Bok choy, and mustard greens in your diet. These superfoods are rich in immune-supportive minerals, vitamins, and antioxidants.

• Sleep is foundational to healthy immune function. Most people require 7-9 hours per night for optimal health, although smaller subsets of people genetically need more or less.

• Eat fermented foods every day. Immune health is closely tied to GI health, and healthy bacteria in the form of probiotics is essential. Options you can find at your local health food store include raw sauerkraut, kimchi, kefir, kombucha tea, miso, tempeh, and yogurt.

5 supplements to support immunity after long-term health challenges

For optimal immune health, pair diet and lifestyle immune support with the following supplements. Speak with your integrative doctor before starting any new supplement.

Liposomal vitamin c

Vitamin C is the most widely used immune supplement and helps maintain normal iron levels.* Liposomal delivery offers superior bioavailability compared to more traditional encapsulation methods that can be impeded by mucus that coats the GI tract. Mucus prevents the complete adhesion of molecules passing through the GI, resulting in only about 20 percent of the vitamin making its way into the bloodstream.

adaptogens

Adaptogenic herbs work as modulators of the body’s stress hormone, cortisol.* They work within the HPA axis to elevate low levels of cortisol or lower high levels, depending on the body’s specific needs.* When the HPA axis is out of balance, anxiousness, irritability, sleep issues, and other discomforts can result.

vitamin d3

Vitamin D is an essential fat-soluble vitamin your body produces when exposed to sunlight. Your immune system requires vitamin D for balanced white blood cell function.* Naturally, getting adequate sun exposure during the winter months is challenging. Supplementing with vitamin D has been shown to help maintain health, especially in people with naturally low levels.^[3]* If you live above the Mason-Dixon line, many providers recommend year-round supplementation after testing vitamin D levels.

zinc

Low zinc levels can cause issues with the inflammatory response. Zinc functions in the body to bolster the immune system and support normal inflammatory pathways.^[4]* It is an essential trace mineral for wound healing and recovering taste and smell.^[5]

mitochondrial support supplements

Certain long-term health challenges might impact mitochondrial function, the powerhouse of every cell in the body. More research is needed, but we do know that individuals affected by long-term health issues can end up with decreased fatty acid oxidation and higher blood levels of lactate, findings that are associated with poorer mitochondrial function.^[6] Decreased mitochondrial function has also been linked to lower production of the body’s white blood cells and antibodies.^[7]

Related Content: How gut health and your immune system are related

Commonly used mitochondrial support supplements include CoQ10, alpha-lipoic acid, acetyl-l carnitine, and NAC, among others.

Conclusion

With a growing number of immune onslaughts in our environment, it’s critical to take immune-boosting measures to support long-term health. It’s best to check with your doctor about supplements for immunity that are safe and appropriate, but you can start making diet and lifestyle changes today.

[1] https://www.nature.com/articles/s41590-021-01113-x

[2] Knez J, Winckelmans E, Plusquin M, Thijs L, Cauwenberghs N, Gu Y, Staessen JA, Nawrot TS, Kuznetsova T. Correlates of Peripheral Blood Mitochondrial DNA Content in a General Population. Am J Epidemiol. 2016 Jan 15;183(2):138-46. doi: 10.1093/aje/kwv175. Epub 2015 Dec 24. PMID: 26702630; PMCID: PMC4706678.

[3] Martineau AR, Jolliffe DA, Greenberg L, et al. Vitamin D supplementation to prevent acute respiratory…: individual participant data meta-analysis. Health Technol Assess. 2019;23(2):1-44. doi:10.3310/hta23020

[4]  Prasad AS. Zinc in human health: effect of zinc on immune cells. Mol Med. 2008;14(5-6):353-357. doi:10.2119/2008-00033.Prasad

[5]  Propper RE. Smell/Taste alteration…may reflect zinc deficiency. J Clin Biochem Nutr. 2021 Jan;68(1):3. doi: 10.3164/jcbn.20-177. Epub 2021 Jan 1. PMID: 33536704; PMCID: PMC7844651.

[6] https://www.atsjournals.org/doi/full/10.1164/rccm.202108-1903LE

[7] https://www.sciencedaily.com/releases/2018/01/180112132930.htm