How to boost your immunity and avoid illness

MANILA, Philippines - With the rainy days making us prone to sickness, premier health institution Makati Medical Center reminds us of the measures we can take to avoid falling ill this season.

“Prevention is still better than cure,” says Salvador Abad-Santos, MD, of MakatiMed’s Infectious Diseases Department. “While we all have different means of taking care of ourselves and our bodies have different needs, there are still essentials to keep in mind for our immune systems to be healthy despite the unpredictable weather.”

The most basic, he begins, is eating right. “We are what we eat, after all,” reminds Dr. Abad-Santos. “As we were taught as kids, fruits and vegetables are still number one in promoting good health, because these are rich in nutrients that the immune system requires.” Junk food such as fries, soft drinks, and other sugary and fatty snacks and juices only slow down the body and impair the immune function.

“Food containing friendly bacteria is also helpful in fighting bad bacteria, which then enhances the immune function and reduces the risk of antibiotic-induced diseases, such as respiratory infections,” he adds.

Good bacteria can be found in live-cultured products such as yogurt, sauerkraut, and kimchi.

“Another basic rule is to drink enough water every day,” he says.  Drinking water helps keep the body healthy in the long term, and can actually fight and prevent a number of illnesses. “Adequate water intake also removes the toxins and expels waste products from the body, allowing the cells to fully absorb the nutrients they need. Without water, toxins will build up and weaken the immune system.”

But more than keeping close watch on one’s diet and eating habits, lifestyle is another main factor in keeping oneself in tiptop shape. “Lead a healthy lifestyle by exercising regularly, getting enough sleep and rest, and managing stress,” he advises.

“Sleep deprivation not only makes us less alert and energetic, it actually depresses the immune function and leaves us prone to illnesses,” he warns. “Getting plenty of sleep allows our bodies to rest and prepares our immune system to fight off any disease or germ that we may come in contact with during the day.”

Lack of sleep, in fact, activates the stress response, which raises the risk of catching common colds and other viruses. Psychological stress makes one susceptible to viruses, while chronic stress can aggravate conditions such as allergies and asthma, among other diseases.

“Moderate exercise is a good way to release tension and stress,” suggests Dr. Abad-Santos. It also helps to engage in outdoor activities that give us sun exposure for Vitamin D, which promotes normal immune function. Vitamin D deficiency correlates with asthma, cancer, and several viral respiratory infections.

Finally, reduce stress by engaging in leisurely activities. Dr. Abad-Santos recommends meditation, getting a massage, or listening to relaxing music. “Aside from recharging the mind and body, and leaving us in a better mood and a calmer disposition, such activities bring positive changes to our overall health,” he says.