Dr. Mani's 4 Pillars of Immunity

Dr. Mani's 4 Pillars of Immunity

The ResBiotic Team The ResBiotic Team
4 minute read

Immunity is the first and last line of defense in the human body, with your immune cells fighting off any foreign invaders like viruses or harmful bacteria. While it’s always been essential to have a robust immune system, these days, it seems more important than ever to help your body fight off illnesses. Whether it’s strengthening or maintaining immune health, there are so many factors, including lifestyle choices, that can make or break your progress. Yes, boosting your immunity is easier said than done, but there are simple steps you can take to strengthen your body’s natural defenses and fight harmful pathogens.

Let’s dive into the four key pillars to building and maintaining a strong immune system response:

Balanced Nutrition

For starters, it’s important to note that roughly 70% of your immune system lives in your gut. That fact alone should be enough to emphasize the importance of a healthy diet. According to Dr. Mani Kukreja, you should opt for as many organic and unprocessed foods as possible and do your best to avoid white sugar. Added sugar can be a real menace to your health; consuming too much can raise blood pressure, increase chronic inflammation, and cause inflammation in your gut lining.

On the opposite side of the spectrum, eating green leafy vegetables and fibrous foods is critical. The bacteria in your gut digest fiber to produce short-chain fatty acids (SCFAs) that, in return, nourish the gut barrier and improve immune function.

Quick tip from Dr. Mani: Focus on the nutrition label when grocery shopping, and if there are more than three ingredients on the label that you don’t understand, don’t consume it.

In addition to a balanced diet, you may want to consider high-quality nutritional supplements. Dr. Mani recommends targeted supplementation with probiotics and zinc, as well as Vitamin C and D. resB Lung Support is a targeted probiotic blend with herbals to support gut, lung, and immune health. You can learn more at www.resbiotic.com. As always, it’s best to discuss any new products with your doctor before incorporating them into your regimen.

Adequate Exercise

Not only is exercise great for metabolic health and organ function, but it’s also a great tool to support a healthy immune system response. Regular, moderate exercise could even reduce inflammation and help your immune cells regularly regenerate (Simpson, Richard J, et al., 2015). Exercise can also boost your gut microbiome, improve bone density, and skeletal muscle.

Quality Sleep

How many hours of sleep do you get each night? If your answer is less than 7, you’re probably not getting enough rest to support your immune system. The two are closely connected in that your immune system activation alters sleep, and sleep affects the innate and adaptive arm of your body’s defense system (Besedovsky, Luciana, et al., 2019).

Adults should get 7 or more hours of sleep each night; that amount increases for teenagers and younger children. If you find yourself having trouble sleeping, limit screen time and blue light exposure before bed.

Emotional Wellness

Protecting your emotional wellness and mental health is critical to maintaining healthy immunity. Long-term stress can actually promote inflammation and throw your immune cell function out of sync (Dhabhar, Firdaus S, 2014). It’s important to prioritize your well-being each day and try your best to stay positive.

“If you feel anxious, try exercises to calm you down like deep breathing, yoga, or meditation,” says Dr. Mani. Any breathwork exercise that helps shift your breathing from your chest to your stomach is beneficial in those high-stress moments.

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