Proper nutrition and the immune system.

 

A lot has been said about how to keep our defenses high in order to avoid or fight Covid-19. But the important truth is that our immune system starts forming from the moment of conception and during the subsequent intrauterine life. It is not a system that we can modify in a day, or a week.

Even the way we come to this world influences this strong, yet delicate part of our health. During vaginal delivery, when the newborn passes through the birth canal, he or she collects the lactobacilli from the mother’s vagina. These will first colonize the baby's digestive system. On the contrary, it does not happen when children are born by cesarean section. Therefore, that’s a crucial moment that will affect our life. Later, infant formulas, gastrointestinal diseases and stress can alter the balance of microbiota.

Several risks factors, such as unhealthy eating, tobacco and alcohol use, lack of physical inactivity and a sedentary lifestyle; can affect our digestive health, making us prone to suffer from non- communicable diseases. However, sometimes we are not able to associate these factors with alterations of the immune system.

But the main point is that our health is directly conditioned by our diet. Our nutrition must be varied and balanced: vegetables, fruits, cereals, whole grains, legumes and nuts. The protein should be provided preferably with eggs and white meat (chicken and fish); while red meats and sausages must be consumed less frequently.  Diabetes, cardiovascular disease and cancer could be prevented with an adequate mix of proper nutrition, smoking cessation and regular physical activity.

The energy intake must be correct, neither above nor below the individual recommendations. Excessive energy intake affects the immune system's ability to fight infections. Therefore, immune function can be altered in people who eat diets below 1,200 kcal, but also in unbalanced, energy rich diets. When it comes to fats, the quantity and the quality are both important.

The regular consumption of yogurt, kefir and other fermented foods contribute to increase the immune defenses. Studies have shown that those consuming them on a regular basis have a stronger immune system, and greater resistance to food poisoning by maintaining a balanced microbiota. It is important to remember that the intestinal microbiota is represented by billions of microorganisms inside our intestine, performing key functions for survival, such as food digestion, nutrients and vitamin processing and immune system education.  Several studies support the idea of the immunomodulatory effect of probiotics in general, by regulating the concentrations of cytokines, immunoglobulins and lymphocyte function.  We must include natural origin probiotics in our diet. These are live microorganisms that, when administered in adequate quantities, provide a benefit to the host's health.

Externally, the immune system can be disrupted by stressful events, and its incorrect management. Many people tend to overeat or eat unhealthy foods to control stress; while another group consumes alcoholic beverages, use cigarettes or other substances,  or  abuse on sedentary behaviors, such as  television, video games or internet during periods of  great stress;  leading to reduction of natural defenses and increased sensitivity to infections, allergies, inflammatory diseases and cancer, among others.

In conclusion we recommend a balance between proper nutrition, physical activity, appropriate rest and adequate stress management; but a very important factor to consider is that what we put in our plate, every day; is the key for an adequate functioning of our  immune system.

 Tania Bernal Schmelzer.

Note: We want to express our gratitude to Dr. Tania Bernal Schmelzer, MD; Public Health Specialist, for contributing with her time and expertise to our blog.