Several diets can help boost the immune system by feeding the body with nutrients that help fight off diseases. But proper immune health goes beyond what you consume. There are other factors that keep the immune system running, including Pre-Exposure Prophylaxis and other lifestyle interventions.
Let us look at how diet and preventive strategies work hand in hand to ensure strong immunity.
Paleo Diet
The paleo diet is based on the principles of our ancestors’ way of eating thousands of years ago. It consists of whole foods like lean meats, fish, fruits, vegetables, and nuts and excludes processed foods, grains, and dairy products.
The paleo diet contains fruits and vegetables rich in antioxidants, which work to neutralize free radicals before they can damage cells and inhibit immune function. It also prevents inflammation related to refined sugars or other additives. This allows for a more robust immune response during infection.
Preventative Steps for Immune Function
Nutrition is vital, but other preventative healthcare measures are required in order to protect from infections and preventable diseases with their subsequent burden. One such measure is pre-exposure prophylaxis (PrEP).
PrEP is for people exposed to a high risk of contracting HIV. When taken daily and as directed, PrEP has been shown to be highly effective in significantly driving down the odds of getting HIV.
PrEP helps keep the body from developing conditions that would weaken the immune defenses. This keeps the immune system ready to defend itself from other diseases adequately. You can consult your physician on how to get PrEP administered and possible side effects.
Other routine vaccines, such as flu shots and COVID-19 boosters, assist the immune system against viruses. Physical activity improves circulation, improving the distribution of immune cells throughout the body. Meditation or yoga can also relieve chronic stress that can suppress the immune system.
Keto Diet
The ketogenic or Keto diet emphasizes consuming high amounts of fats, moderate proteins, and very low carbohydrates. Your body goes into a metabolic state called ketosis when low in carbohydrates, where the fat is utilized for energy in place of glucose.
This shift in metabolism provides different benefits to the immune system. The low-carb Keto approach combats the chronic inflammation that can significantly impair the immune system by limiting sugar and refined grains.
Sugar and processed grains are the leading cause of chronic inflammation. So, with less chronic inflammation, the body will fight infections more effectively. Providing a high supply of healthy fat from the ketogenic diet trunk, including avocados, olive oils, and nuts, helps the immune cell function.
Ketosis also helps to increase mitochondrial efficiency, the powerhouses of the cells. The more vigorous mitochondria allow the body greater ability to respond to pathogens and other immune triggers.
Mediterranean Diet
The Mediterranean diet emphasizes plant-based foods such as fruits, vegetables, whole grains, legumes, and healthy fats from sources like olive oil and fish. This diet is rich in vitamins A, C, and E, which provide essential early building blocks for the immune system to function correctly.
Omega-3-rich fish, such as salmon, promote cellular functions immune by reducing inflammation.
End note
Diets like Paleo and Keto support the immune systems against the effects of inflammation while providing the essential nutrients that keep cellular health high. Nutrition combined with effective healthcare measures further enhances one’s immune system’s ability to defend itself from infection and thus maintain optimal immunity.