Immunity Boosters Are Everywhere, But Do We Really Need Them?

Do you really need to pop all those immunity booster pills? Dr Amit Varma says focus on food, sleep and exercise.

You don’t need those pills to boost your immunity.

(Photo: iStock)

Often while traveling, I end up talking to someone who quizzes me to see what the new trendy ‘immunity booster’ is. They wave information at me about the new trend. There is a plethora of web pages that advertise everything from dietary suggestions to psychological tricks that one can employ in trying to achieve solid immunity. But just like every one else out there, I am often confounded by the sheer quantity of information so I decided that it’s time to address whether certain immunity boosters are the real deal or not.

You can probably ascertain your own immunity – do you feel exhausted often? Do you fall sick regularly? Are you prone to bouts of stress or feeling low? Our bodies transmit signs to us in many different ways. But in trying to revitalize your health, stick to the KISS philosophy – Keep It Simple, Stupid.

The three tenets you should be adhering to constantly - get good sleep, stick to a healthy diet, and exercise regularly.

Immunity Booster 1: Sleep

With our fast paced lives, I cannot emphasize the importance of sleep enough. Not once or twice in a week but consistently, every single night. Research has gone on to show us that lack of sleep is linked to many physical and psychological problems ranging from inflammation to heightened stress. Your body needs time to reset.

Immunity Booster 2: Eat Your Fruits and Vegetables

When it comes to food, my advice is usually to be as balanced as possible while remembering that most of us don’t eat enough fruits or vegetables. Fruits vegetables with vitamins and E, beta carotene rich foods usually bright coloured ones are the key. If you want a snack, substitute your processed treat for something healthier. Indian foods with our generous doses of garlic and turmeric act as natural immunity boosters so don’t cut those out in favor of more Western style meals.

Immunity Booster 3: Get Moving

And finally, get moving and improve your physical and emotional health – it often acts as my way to improve my mood if I have had a long day and I’m feeling the toll of stress.

Immunity Booster 4: Social Ties

Besides these guiding principles that we all know, I must stress the importance of social ties. As a doctor I have often observed the difference in recovery for patients who are surrounded by strong and loving support systems and those who are not. Often our immunity responds to our emotional needs so make sure those are being met too. There is no doubt that a positive outlook contributes to higher immunity.

Follow a colour chart for diet. (Photo: FIT)

The step I would avoid is the incorporation of anything unnatural into the body in an attempt to increase immunity. Supplements are everywhere these days but unless specifically falling under the doctor’s orders, remember that every supplement you take is available naturally. You may be able to buy vitamins over the counter but taken in exceedingly high doses, just like any other drug they can be toxic. One does not even necessarily need ‘superfoods’ – just fresh, seasonal produce will do. Building a healthy immune system does not need to be an expensive affair.

If you have adopted all of these measures but still do not see a change in your immunity, chances are your body needs more help and at this level, one should get routine checks and get in touch with a doctor. Your relationship with your immunity needs to be a symbiotic one – if you build it to be robust, it will keep you healthy. At this time, I can confidently tell that there is no scientific proof that any specific immune booster works! So get out there- sleep well, exercise in moderation, eat healthy and above all, stay happy