Lifestyle Approaches That Support Immune Function

A healthy innate immune system, the part of the immune system that does not depend on prior exposure to diseases, is both a detective, scanning the body for potentially threatening invaders, and a first responder, thwarting disease-causing pathogens and prompting repair. This system is now understood to also be the gatekeeper for coordinating the body’s entire immune response.¹ How can diet and lifestyle modifications support the health of this critical system?

Cells of the innate immune system detect the presence of many potential pathogens using pattern recognition receptors, elements on their surface that recognize classes of molecules common to many foreign types of bacteria, fungi, and/or viruses.² Each organ in the body uses unique sets of cells and molecules that orchestrate regional innate immunity.³ Bacteria that live in the gut and the innate immune system have a reciprocal relationship, with any change in the balance of those bacteria potentially altering the innate immune response and vice versa.^4,5

Deregulated innate immunity is increasingly common and has been shown to contribute to a wide range of diseases, including:

• Intestinal diseases such as irritable bowel syndrome and other chronic inflammatory intestinal diseases.^6,7
• Autoimmune diseases, including type 1 diabetes and rheumatoid arthritis.^8,9
• Neurodegenerative disorders such as Alzheimer’s disease, amyotrophic lateral sclerosis, Parkinson’s disease, and Huntington’s disease.¹⁰
• Chronic obstructive pulmonary disease.¹¹

Over the last decade, a growing body of knowledge about the workings of innate immunity has been translated into clinical treatments and health therapies. In the following video, certified functional medicine practitioner Kara Fitzgerald, ND, IFMCP, outlines foundational interventions for improved immune health and those immunomodulators she commonly uses with her patients.

(Video Time: 1 minute) Kara Fitzgerald, ND, IFMCP, received her Doctor of Naturopathic Medicine degree from the National University of Natural Medicine in Portland, Oregon. In addition to her clinical practice in Connecticut, Dr. Fitzgerald is actively engaged in clinical research, is on the faculty at IFM, maintains a functional medicine podcast series, and lectures globally on functional medicine. 

Nutritional Support and Exercise Benefits

Nutrition may play an essential role in immune regulation.¹² Curcumin, found in the spice turmeric, is a natural anti-inflammatory, and studies suggest that in humans, one aspect of the positive effects of curcumin on health could be related to its ability to reduce overall inflammation in the body, particularly for autoimmune and rheumatic diseases.^13,14

Other natural antioxidants such as vitamin C, β-carotene, selenium, and quercetin found in plant-based and nutrient-dense diets may reduce inflammation and oxidative stress,^15,16 thereby contributing to a more robust immune system and balanced response.

Additionally, evidence suggests that exercise has a profound effect on the functioning of the immune system.^17,18 It is generally accepted that prolonged periods of intensive exercise training can depress immunity, while regular, moderate-intensity exercise is beneficial.^17,18

What other dietary and lifestyle changes can positively impact immunity and overall wellness? To find a functional medicine practitioner near you and learn more about personalized lifestyle-based interventions that support your immune system and health, click the button below.