Engineering your immune system for longevity

There’s a lot going on these days that can make you feel like you’re under attack. But each of you has a complex immune system that’s ready to protect you — if you know how to help it thrive. So we’re going to look at what you can do to make sure your immune defenses are providing you with the protection you need to achieve maximum, healthy longevity.

Your immune system is a multilayered, microscopic, protect-and-defend network that offers overlapping protection.

■ Your skin presents a passive outer shield against infection. It is also part of your innate immune system and interfaces with your acquired immune system. Plus, like your gut, it’s home to a vast microbiome that helps fend off disease.

■ The skin microbiome and the innate immune system react to encountered pathogens (fungi, bacteria, viruses) and injuries by enlisting fighter cells to prevent troublemakers from causing irritation, infection or penetrating the body.

■ Your acquired immunity is made up of specialized attack cells that are activated by contact with pathogens that make it inside your body through your skin, mucous membranes, gut or lungs. When all works well, the defense ultimately vanquishes the attacker.

Taking it to the max

Your goal, for maximum longevity, is to make sure that your immune system not only offers you defense against an everyday cold or a bum ankle, but also is prepared to vanquish potentially lethal threats, such as SARS-CoV-2, the virus that causes COVID19.

One day in the not too distant future, researchers may unveil powerful tools that will set off what’s being called the Longevity Revolution. The first hint is here: On May 8, 2020, a not-yet-peer-reviewed article appeared that said scientists had been able to transform a 107-week-old rat (the human equivalent of 104 years old) into a 37-week-old rat (about 35 in human years) with four injections of what’s called a “plasma fraction treatment.” It was the second round of treatment for that particular rat that was born the equivalent of 170 human years ago. But until such miraculous transformations are possible, you want to take control of your prospects for a longer, healthier life.

Two simple steps

You’re a genetic engineer. Your choices around nutrition, physical activity, sleep and more determine which of your genes are turned on or off at any given time. That in turn influences whether you are resistant to a wide range of acute and chronic diseases (from cancers to Type 2 diabetes), or are at increased risk of them. So, here’s how to help activate your life-extending genes and strengthen your immune defenses.

No. 1: Enjoy Immune Boosting Foods

■ Gobble up garlic, and its active compound allicin. A half a clove raw, daily, is best; but if you can’t tolerate raw, roast it.

■ Feed your gut microbiome fiber-rich, prebiotic foods that nurture goodfor-you gut bacteria. They include Jerusalem artichokes, green bananas or plantains, Jicama root and asparagus.

■ Take half a multivitamin twice a day to ensure your diet isn’t missing essential nutrients.

■ Eat vitamin C-rich foods. One study found that eating a kiwi daily significantly increased resistance to respiratory infection. All citrus fruits, cantaloupe, mango, papaya, broccoli, red peppers and leafy greens are good sources.

No. 2: Upgrade your lifestyle

■ Exercise with moderate intensity for at least 60 minutes five days a week, including strength-building exercises twice weekly. Physical activity may help flush bacteria out of the lungs and airways. It also boosts disease-vanquishing white blood cells; elevates body temperatures, which may keep bacteria from growing; and slows release of stress hormones, which, unchecked, can increase your chance of illness.

■ Meditate daily to ease immune-compromising stress.

■ Practice good sleep habits: Head to bed at the same time nightly; keep the room dark and digital-free. Aim for seven to eight hours of quality rest. Without enough shuteye, your body can’t make or release enough of a protein that targets infection and inflammation.

Mehmet Oz, M.D. is host of “The Dr. Oz Show,” and Mike Roizen, M.D. is Chief Wellness Officer and Chair of Wellness Institute at Cleveland Clinic. To live your healthiest, tune into “The Dr. Oz Show” or visit sharecare.com.