{"id":24422,"date":"2021-05-24T18:22:12","date_gmt":"2021-05-24T18:22:12","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=24422"},"modified":"2022-05-23T05:33:49","modified_gmt":"2022-05-23T05:33:49","slug":"how-doctors-boost-their-immunity","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/how-doctors-boost-their-immunity\/","title":{"rendered":"How 4 Doctors Boost Their Immunity to Stay Healthy"},"content":{"rendered":"<em>We asked four doctors how they boost their immunity on a daily basis. Here&#8217;s what they shared.<\/em>\r\n\r\nAs <a href=\"https:\/\/drracheldew.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">Dr. Rachel Eva Dew<\/a> points out, the <a href=\"https:\/\/www.humnutrition.com\/blog\/how-the-immune-system-works\/\">immune system<\/a> is the body\u2019s natural defense system. \u201cThe body is designed to fight off [antigens] and heal itself,\u201d she says. However, it\u2019s only able to do so when it\u2019s fully supported.\r\n\r\nAs she continues, things get more complicated when the immune system is worn down, depleted, or compromised. Because of this, it\u2019s important to know <a href=\"https:\/\/www.humnutrition.com\/blog\/how-the-immune-system-works\/\" target=\"_blank\" rel=\"noopener noreferrer\">how to optimize immune function<\/a>.\r\n\r\nFortunately, we chatted with four doctors to find out exactly how they do so themselves.\r\n<h2>How 4 Doctors Boost Their Immunity<\/h2>\r\nKeep reading to uncover four perspectives from doctors on how they boost their immunity and protect their overall health.\r\n<h3>1. Rachel Eva Dew, DNM, DIM, PhD<\/h3>\r\nDr. Rachel Eva Dew is a double-board certified doctor of natural and integrative medicine and the co-founder of <a href=\"https:\/\/modiht.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">ModiHealth<\/a>, the first integrative telehealth service.\r\n\r\nSince her entire life centers around medicine, she\u2019s incredibly mindful of how she tends to her immune system. After all, in her eyes, strengthening the immune system is a critical part of care. For her, the best way to do so is by focusing on what you do and don&#8217;t eat.\r\n\r\n\u201cYou may have heard the saying \u2018food is medicine,&#8217; and I agree with this wholeheartedly,\u201d she explains. \u201cI would also add that <a href=\"https:\/\/www.humnutrition.com\/blog\/foods-that-negatively-impact-your-immune-system\/\" target=\"_blank\" rel=\"noopener noreferrer\">the wrong foods<\/a> can deplete your immune system.\u201d\r\n\r\n<img data-dominant-color=\"988b7c\" data-has-transparency=\"false\" style=\"--dominant-color: #988b7c;\" decoding=\"async\" class=\"size-full wp-image-24497 aligncenter not-transparent\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2021\/05\/How-doctors-stay-healthy-Avoid-Foods-That-Weaken-Immunity-The-Wellnest-by-HUM-Nutrition.jpg\" alt=\"Person making a healthy vegetarian sandwich with avocado, tomato, and arugala to stay healthy via diet\" width=\"770\" height=\"483\" \/>\r\n\r\nWondering what foods are on Dr. Dew&#8217;s no-go list? She advises steering clear of:\r\n<ul>\r\n \t<li>processed foods filled with chemicals + preservatives<\/li>\r\n \t<li>fast food<\/li>\r\n \t<li>animal products treated with antibiotics + hormones<\/li>\r\n \t<li>excess high glycemic index carbohydrates<\/li>\r\n \t<li><a href=\"https:\/\/www.humnutrition.com\/blog\/dairy-and-acne\/\">dairy<\/a> products<\/li>\r\n \t<li>refined sugar<\/li>\r\n \t<li><a href=\"https:\/\/www.humnutrition.com\/blog\/long-term-effects-of-alcohol\/\" target=\"_blank\" rel=\"noopener noreferrer\">alcohol<\/a><\/li>\r\n \t<li>caffeine<\/li>\r\n<\/ul>\r\n\u201cThey put unnecessary pressure on your immune system,\u201d she shares. \u201cWouldn\u2019t you rather have the little invisible soldiers that make up your immune system conquer intruders, versus battling to process the junk in your food?\u201d\r\n\r\nIn addition to paying ample attention to your diet, Dr. Dew adds that balancing physical, emotional, and mental stress is a must. The best ways to do so are to:\r\n<ul>\r\n \t<li>get plenty of <a href=\"https:\/\/www.humnutrition.com\/blog\/mighty-night\/\">sleep<\/a><\/li>\r\n \t<li>exercise regularly<\/li>\r\n \t<li>meditate when possible<\/li>\r\n \t<li><a href=\"https:\/\/www.humnutrition.com\/blog\/what-is-burnout\/\" target=\"_blank\" rel=\"noopener noreferrer\">not overwork yourself<\/a> to the point where you avoid resting<\/li>\r\n<\/ul>\r\n<h3>2. Ryan Greene, DO, MS<\/h3>\r\n<a href=\"https:\/\/www.instagram.com\/dr_greene_do\/\" target=\"_blank\" rel=\"noopener noreferrer\">Dr. Ryan Greene<\/a>\u2014a doctor of osteopathic medicine as well as the founder and managing partner of <a href=\"https:\/\/monarchclubs.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">Monarch Athletic Club<\/a> in West Hollywood\u2014focuses on four main categories to keep his immune system in check:\r\n<ol>\r\n \t<li>diet<\/li>\r\n \t<li>sleep<\/li>\r\n \t<li>exercise<\/li>\r\n \t<li>hydration<\/li>\r\n<\/ol>\r\n<h4>Diet<\/h4>\r\nAs far as food is concerned, Dr. Greene <a href=\"https:\/\/www.humnutrition.com\/blog\/intermittent-fasting-myths\/\" target=\"_blank\" rel=\"noopener noreferrer\">relies on intermittent fasting<\/a>; he aims for a 14-hour fast and a 10-hour eating window daily. He also strives to get adequate <a href=\"https:\/\/www.humnutrition.com\/blog\/why-do-we-need-protein\/\">protein<\/a> by sticking to a <a href=\"https:\/\/www.humnutrition.com\/blog\/whole-foods-plant-based-diet-results\/\" target=\"_blank\" rel=\"noopener noreferrer\">whole-food, primarily plant-based diet<\/a>.\r\n\r\n\u201cWith regards to <a href=\"https:\/\/www.humnutrition.com\/blog\/gut-health-and-immune-system\/\">gut health<\/a>, the immune system, and health in general, this is the most effective and best-studied eating style,\u201d he shares.\r\n\r\nThat said, he doesn\u2019t nix meat completely. \u201cI will eat high-quality animal protein, but sparingly,\u201d he says, noting that it\u2019s typically no more than two servings a week.\r\n\r\n<img data-dominant-color=\"647183\" data-has-transparency=\"false\" style=\"--dominant-color: #647183;\" decoding=\"async\" class=\"size-full wp-image-24498 aligncenter not-transparent\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2021\/05\/How-do-doctors-keep-from-getting-sick-Exercise-Regularly-The-Wellnest-by-HUM-Nutrition.jpg\" alt=\"Man on elliptical machine to protect immunity via exercise\" width=\"770\" height=\"499\" \/>\r\n<h4>Movement<\/h4>\r\nDr. Greene moves his body daily to ensure that his mental and physical healthy stay in tip-top shape.\r\n\r\n\u201cI try to make sure I get some <a href=\"https:\/\/www.humnutrition.com\/blog\/health-benefits-of-strength-training\/\" target=\"_blank\" rel=\"noopener noreferrer\">resistance training<\/a> in as well as cardiovascular stress daily,\u201d she shares. \u201cIt clears my mind and improves my mood, as well as continues to support healthy metabolic function.\u201d\r\n\r\nWhile some folks would advise against working out daily\u2014because recovery is essential\u2014Dr. Green says it doesn\u2019t have to be intense; he just tries to break a sweat.\r\n<h4>Sleep<\/h4>\r\nNo healthy routine is complete without adequate sleep. \u201c<a href=\"https:\/\/www.humnutrition.com\/blog\/the-sleep-doctor\/\" target=\"_blank\" rel=\"noopener noreferrer\">Sleep duration and quality<\/a> are important\u2014if not the most important activity a human can do to maintain optimal health,\u201d Dr. Greene says, admitting that he needs to work on his sleep patterns.\r\n\r\n\u201cAiming for quality hours (uninterrupted) nightly with appropriate sleep hygiene (similar bedtime\/wake time\/darkroom\/white noise) will make a world of difference in regards to how I function daily.\u201d\r\n<h4>Hydration<\/h4>\r\nLast but not least, there&#8217;s hydration. Forget about a simple eight glasses: Dr. Greene aims to drink half his body weight in ounces of water a day.\r\n\r\n\u201cThis will support healthy metabolic function, energy production, and immune system support,\u201d he explains.\r\n<h3>3. Vivek Cherian, MD<\/h3>\r\n<a href=\"https:\/\/www.vivekcherianmd.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">Dr. Vivek Cherian<\/a> is an internal medicine physician affiliated with the University of Maryland Medical System.\r\n\r\nIn his eyes, choosing to lead a well-rounded healthy lifestyle is the most important thing you can do to protect your immune system. He does so by prescribing to plenty of sleep, exercise, and hydration, as well as a concentrated effort on stressing less.\r\n\r\n<img data-dominant-color=\"8c6036\" data-has-transparency=\"false\" style=\"--dominant-color: #8c6036;\" decoding=\"async\" class=\"aligncenter wp-image-24499 size-full not-transparent\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2021\/05\/How-do-doctors-stay-healthy-Get-Enough-Sleep-The-Wellnest-by-HUM-Nutrition.jpg\" alt=\"Doctor turning off light in bed to ensure he gets enough sleep to stay healthy and boost immunity\" width=\"770\" height=\"513\" \/>\r\n<h4>Sleep<\/h4>\r\nLike Dr. Green and Dr. Dew, Dr. Cherian holds sleep on the ultimate pedestal.\r\n\r\n\u201cAs a physician that works rigorous hours, this is an area that I\u2019m continually working on as well,\u201d he shares. \u201cHowever, giving your body that opportunity to <a href=\"https:\/\/www.humnutrition.com\/blog\/types-of-rest\/\">rest<\/a> and recover is perhaps the most valuable method of strengthening your body\u2019s natural immunity.\u201d\r\n\r\nAs a general rule of thumb, Dr. Cherian says to aim for seven to eight hours a night.\r\n<h4>Exercise<\/h4>\r\nWhile exercising too much can <a href=\"https:\/\/www.humnutrition.com\/blog\/does-exercise-boost-the-immune-system\/\" target=\"_blank\" rel=\"noopener noreferrer\">actually suppress<\/a> your immune system, Dr. Cherian says that moderate exercise can reduce <a href=\"https:\/\/www.humnutrition.com\/blog\/anti-inflammatory-lifestyle\/\">inflammation<\/a> and promote the healthy turnover of immune cells.\r\n\r\n\u201cI make it a priority to incorporate at least 3 HIIT workouts a week, and join my family <a href=\"https:\/\/www.humnutrition.com\/blog\/benefits-of-walking-daily\/\" target=\"_blank\" rel=\"noopener noreferrer\">for a walk<\/a> at least twice a week,\u201d he shares.\r\n<h4>Hydration<\/h4>\r\nDr. Cherian says that drinking half your body weight in ounces of water is something worth committing to.\r\n\r\n\u201cDehydration can negatively affect your health and hinder your physical performance, focus, mood, heart, and kidney function,\u201d he warns, noting that these complications can weaken your immune defenses.\r\n<h4>Stress Less<\/h4>\r\nWhile stress is a natural response in the chaotic, results-driven world in which we live, Dr. Cherian says that we all need to be mindful of it. After all, stress can wear down not only your mind, but your body, too.\r\n\r\n\u201cManage stress through activities such as <a href=\"https:\/\/www.humnutrition.com\/blog\/how-to-start-meditating\/\">meditation<\/a>, yoga, and exercise,\u201d he suggests. \u201cPractices such as these can help keep your immune system functioning properly. Long-term stress promotes inflammation, as well as imbalances in immune cell function.\u201d\r\n\r\n<img data-dominant-color=\"ab9c87\" data-has-transparency=\"false\" style=\"--dominant-color: #ab9c87;\" decoding=\"async\" class=\"size-full wp-image-24500 aligncenter not-transparent\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2021\/05\/How-Doctors-Protect-Their-Immunity-Portion-Control-and-a-Healthy-Diet-The-Wellnest-by-HUM-Nutrition.jpg\" alt=\"Doctor eating family style, reaching for a salad portion to keep a healthy immune system\" width=\"770\" height=\"514\" \/>\r\n<h3>4. Burt Webb, MD, FACOG<\/h3>\r\nLike all the other doctors we spoke to, <a href=\"https:\/\/www.vitalitymds.com\/provider\/burt-webb-md-facog\" target=\"_blank\" rel=\"noopener noreferrer\">Dr. Burt Webb<\/a>\u2014a board-certified OB-GYN at VitalityMDs in Scottsdale, Arizona\u2014prioritizes movement and diet when it comes to boosting immunity and protecting overall health.\r\n<h4>Movement<\/h4>\r\nAs Dr. Webb sees it, working out three to five times a week should be a non-negotiable part of your routine. In his eyes, it&#8217;s the first step to improving your immune function.\r\n<h4>Diet<\/h4>\r\nThen, there\u2019s diet. According to Dr. Webb, it\u2019s paramount that we <a href=\"https:\/\/www.humnutrition.com\/blog\/healthy-plate\/\" target=\"_blank\" rel=\"noopener noreferrer\">decrease our portion sizes<\/a>. While many of us are used to the whopping sizes served at restaurants, Dr. Webb points out that we actually need much less.\r\n\r\nOnce you\u2019ve tailored your portions, Dr. Webb touts a <a href=\"https:\/\/www.humnutrition.com\/blog\/what-is-a-low-fodmap-diet\/\" target=\"_blank\" rel=\"noopener noreferrer\">low-inflammatory diet<\/a> as the be-all, end-all for boosting immunity and maintaining optimal health.\r\n\r\n\u201cGenerally, this means eliminating inflammatory foods, including refined sugars, <a href=\"https:\/\/www.humnutrition.com\/blog\/gluten-intolerance\/\">gluten<\/a>, and dairy,\u201d he explains. He notes that up to half of wheat and gluten products <a href=\"https:\/\/www.ewg.org\/news-insights\/news\/glyphosate-contamination-food-goes-far-beyond-oat-products\" target=\"_blank\" rel=\"noopener noreferrer\">contain round-up<\/a> and most dairy products contain added hormones and antibiotics. \u201cThese additives inflame the intestinal tract, which is where up to 70 percent of your immune system comes from.\u201d\r\n<h2>Final Thoughts<\/h2>\r\nAs we can see, all four doctors boost their immunity through a combination of healthy habits when it comes to diet, movement, sleep, and hydration.\r\n\r\nOn a parting note, Dr. Webb says that adding high-quality <a href=\"https:\/\/www.humnutrition.com\/blog\/what-vitamins-and-supplements-should-i-take\/\">supplements<\/a> to your routine can positively impact your immune system, as well.\r\n\r\nConsider supplementing with <a href=\"https:\/\/www.humnutrition.com\/blog\/immunity-gummies\/\" target=\"_blank\" rel=\"noopener noreferrer\">vitamins for immunity<\/a>, such as HUM&#8217;s <a href=\"https:\/\/www.humnutrition.com\/product\/73\/boost-sweet-boost\" target=\"_blank\" rel=\"noopener noreferrer\">Boost Sweet Boost<\/a>, or speak to your doctor to find out what supplements are best for you.\n<div  class=\"products-block -mx-4 md:mx-0 my-10\">\n\t\t\t\t<a href=\"https:\/\/www.humnutrition.com\/product\/73\/immune-boost-gummies\" class=\"text-xs text-dark hover:!text-dark flex items-center border border-light rounded p-4 group !no-underline mb-4 relative pb-16 sm:pb-4\">\n\t\t\t\t<div class=\"shrink-0 mr-4\">\n\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/cdn.humnutrition.com\/assets\/cfa992b0-33ec-11ef-8965-bfacde8194f7.png\" width=\"100\" height=\"100\" class=\"object-cover transition-opacity group-hover:opacity-80 !mb-0\" alt=\"Immune Boost Gummies\">\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"grow pr-4\">\n\t\t\t\t\t<div class=\"mb-2 flex flex-col sm:flex-row sm:items-center divide-x-0 sm:divide-x 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7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m8.713 3 1.54 3.61 3.46.58L11.207 10l.588 4-3.082-1.878zm4.555 7.253 3.157-3.193c.288-.269.354-.663.288-1.06-.164-.324-.467-.587-.828-.64l-4.353-.663L9.584.562A.965.965 0 0 0 8.713 0a.965.965 0 0 0-.871.562L5.89 4.697l-4.35.663c-.363.053-.665.316-.827.64-.067.397 0 .791.287 1.06l3.157 3.193-.745 4.581a1.01 1.01 0 0 0 .388.978c.3.188.697.25 1.024.072l3.889-2.14 3.888 2.14c.324.178.721.116 1.021-.072a1.01 1.01 0 0 0 .391-.978z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t4.8\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"pt-1 sm:pl-2 text-medium\">\n\t\t\t\t\t\t\t34 Reviews\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"text-base 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Here&#8217;s what they shared. As Dr. Rachel Eva Dew points out, the immune system is the body\u2019s natural defense system. \u201cThe body is designed to fight off [antigens] and heal itself,\u201d she says. However, it\u2019s only able to do so when it\u2019s [&hellip;]<\/p>\n","protected":false},"author":30,"featured_media":24496,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_toc_level":"h2","_toc_min":2,"footnotes":""},"categories":[813,12660],"tags":[252,213,1159,863,890,415],"coauthors":[],"class_list":["post-24422","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-body","category-immunity","tag-clean-eating","tag-exercise","tag-experts","tag-healthy-habits","tag-intermittent-fasting","tag-sleep"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.2 (Yoast SEO v24.2) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How 4 Doctors Boost Their Immunity to Stay Healthy | HUM Nutrition Blog<\/title>\n<meta name=\"description\" content=\"We asked four doctors across various specialties how they boost their immunity. Here are the healthy habits they practice and promote daily.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.humnutrition.com\/blog\/how-doctors-boost-their-immunity\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How 4 Doctors Boost Their Immunity to Stay Healthy\" \/>\n<meta property=\"og:description\" content=\"We asked four doctors across various specialties how they boost their immunity. 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