Boost Your Immunity: 5 Key Nutrients for Fighting off Infections

The recent surge in influenza and other viral infections has highlighted the importance of a strong immune system.
Unluckily, as we age, our immunity naturally declines. However, by incorporating certain key nutrients into our diets and adopting healthy lifestyle habits, we can actively support our immune function and protect ourselves from illness.

Recent Epidemic Raises Concerns

The tragic death of actress Big S from severe pneumonia caused by influenza has served as a stark reminder of the potential seriousness of these infections.
Dr. Ou Hanwen, a leading expert in functional medicine, emphasizes that now is the peak season for both influenza and norovirus, making it crucial to take preventive measures.
He points out that research shows a six-fold increase in the risk of myocardial infarction following influenza infection within one week.

Prioritizing Vaccination and Healthy Habits

Dr. Ou Hanwen stresses the importance of vaccination as a primary line of defense against influenza and other serious infections.
He recommends that, notably for individuals aged 65 and older, the “three essential vaccines” – influenza vaccine, pneumococcal pneumonia vaccine, and shingles vaccine – should be prioritized to minimize the risk of severe complications.

alongside vaccination, Dr. Hanwen highlights the importance of other preventive measures:

• Frequent handwashing

• Maintaining social distance
• Wearing masks in crowded settings

Unlocking the Power of 5 Key Nutrients

Dr. Hanwen explains that while genetics play a role in immunity, lifestyle choices and nutrition can substantially impact our immune system’s strength.
He emphasizes the importance of incorporating the “5 key nutrients” for optimal immune function:

• Vitamin C

• Vitamin D

• Zinc

• Selenium

• Omega-3 fatty acids

In addition to these essential nutrients, Dr. Hanwen recommends including antioxidants and polyphenol-rich foods such as turmeric, green tea, and berries in your diet. These compounds possess potent anti-inflammatory properties and further contribute to a robust immune response.

Fighting Inflammation and Embracing a Healthy Lifestyle

Dr.Hanwen emphasizes the importance of combating inflammation, a key contributor to chronic disease. He advises avoiding processed foods, sugary drinks, alcohol, and trans fats, which can exacerbate inflammation.

Exercise plays a vital role in bolstering immunity. Dr. Hanwen suggests incorporating at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, jogging, swimming, or yoga. He also advocates for “intermittent exercise,” alternating between periods of fast and slow walking to maximize cardiopulmonary benefits.

prioritizing adequate sleep is crucial. Studies show that consistently getting less than 5 hours of sleep per night increases the risk of colds by 3.5 times.

Building a Foundation for Longevity

Dr. Hanwen believes that a holistic approach is essential for preventing aging and promoting overall well-being.
This includes:

• Maintaining a healthy gut microbiome

• Adhering to a balanced diet

• Engaging in regular exercise

• Getting adequate sleep

• Effectively managing stress

• Cultivating meaningful social connections

By incorporating these evidence-based practices into our daily lives, we can strengthen our immune systems, reduce the risk of infections, and pave the way for a healthier and more vibrant life.

what are some foods rich in Vitamin C, Vitamin D, Zinc, Selenium, and Omega-3 fatty acids?

Boost Your Immunity: An Expert Interview with Dr. Ou Hanwen on Essential Nutrients and Lifestyle habits

In the wake of recent viral outbreaks,maintaining a robust immune system has become a top priority. We sat down with Dr. Ou Hanwen, a renowned functional medicine expert, to discuss key nutrients and lifestyle habits that can help us fight off infections and stay healthy.

Dr. ou Hanwen: Combating Infections with Preventive Measures

Archyde: Dr. Hanwen, with the recent surge in influenza and othre viral infections, what are the most crucial preventive measures we should be taking?

Dr. Hanwen: First and foremost,get vaccinated. For individuals aged 65 and older, prioritize the influenza, pneumococcal pneumonia, and shingles vaccines.Additionally, practice good hygiene – wash your hands frequently, maintain social distance, and wear masks in crowded settings. These simple habits can significantly reduce your risk of infection.

5 Key Nutrients for Optimal immune Function

Archyde: You’ve mentioned that genetics play a role in our immunity, but what about lifestyle choices and nutrition?

Dr. hanwen: Absolutely.Incorporating the ‘5 key nutrients’ can substantially impact our immune system’s strength. These include Vitamin C, Vitamin D, Zinc, Selenium, and Omega-3 fatty acids. Foods rich in these nutrients, such as citrus fruits, fatty fish, and nuts, should be staples in our diet.

Archyde: Are there any other nutrients or compounds that support immunity?

Dr. hanwen: Yes, antioxidants and polyphenol-rich foods like turmeric, green tea, and berries possess potent anti-inflammatory properties. Including these in our diet can further boost our immune response.

Fighting Inflammation and Adopting a Healthy Lifestyle

Archyde: you’ve emphasized the importance of combating inflammation. How can we achieve this through our diet and lifestyle?

Dr. Hanwen: Avoid processed foods,sugary drinks,alcohol,and trans fats,as thay exacerbate inflammation.Instead, focus on whole foods, regular exercise, and adequate sleep. Aim for at least 150 minutes of moderate-intensity exercise per week, and ensure you’re getting enough rest – consistently sleeping less than 5 hours increases the risk of colds by 3.5 times.

Building a Foundation for Longevity

Archyde: lastly, Dr. Hanwen, what is your holistic approach to preventing aging and promoting overall well-being?

Dr. Hanwen: A balanced diet, regular exercise, adequate sleep, stress management, and cultivating meaningful social connections are all crucial. Maintaining a healthy gut microbiome is also key – probiotics and fermented foods can help support this. By incorporating these evidence-based practices into our daily lives, we can strengthen our immune systems and pave the way for a healthier, more vibrant life.

Archyde: Thank you, Dr. Hanwen, for sharing your expert insights. Your advice is invaluable in helping our readers boost their immunity and stay healthy.