Rebuild immine system


To help rebuild or enhance your immune system, the provides several suggestions:

  1. Physical Barriers: Avoid touching your eyes with unclean hands, as the eyes are a primary entry point for bacteria and viruses. The mucous membranes and tears combat these pathogens, especially while you sleep. Introduce good gut microbiota through two to four servings daily of low-sugar fermented foods, which improve your gut biome and mucus lining, a protective layer within your body 1.

  2. Immune System Optimization: Ensure quality sleep, as sleep deprivation weakens the innate immune system. Exercise with specific type, duration, and intensity can bolster the immune system. Adequate nutrition supports immunity, while chronic stress impairs it. Short periods of stress unrelated to sleep, however, can enhance immune function 2.

  3. Sauna: Regular sauna sessions can boost your innate immune response by increasing leukocyte count, particularly if you are not regularly exposed to high heat. It's recommended to practice safer sauna use to avoid over-stressing the body when already ill 3.

    Boosting Immune System

    Andrew Huberman shares three ways to enhance the function of your immune system and combat infection. He advises avoiding touching your eyes, being a nasal breather, and enhancing the quality of your gut microbiome by ingesting two to four servings a day of fermented foods.

    Huberman Lab

    Using Your Nervous System to Enhance Your Immune System | Huberman Lab Podcast #44
  4. Coffee and Tea: Hot caffeinated drinks can improve immune system function by increasing adrenaline release, if you do not become dehydrated from them. Such drinks are most beneficial when consumed sporadically, rather than chronically 4.

  5. Stress Management: Practices like Wim Hof breathing, ice baths, and high-intensity interval training can either enhance or deplete your immune system, depending on how and when they are used. Building these practices into your routine can help regulate cortisol and epinephrine levels 5.

  6. Short-Term Stress: Brief bouts of stress, such as intense exercise, cold exposure, or specific breathing techniques, can amplify the immune system. These practices increase epinephrine, which instructs immune organs to combat infections 6.

  7. General Health: Besides immune-specific enhancements, you should pursue regular sleep, sun exposure, exercise, nutrition, social connection, and hydration. These factors contribute to overall health, further supporting a robust immune system 7.

Keep in mind that individual responses to these practices may vary, so always consult with a healthcare professional before making significant changes to your health regimen.