Answer these five questions below and then read the full answers to see how you stack up.
Questions
1. How much of the immune system is housed in the gut?
- A 70%
- B 80%
- C 100%
2. Which of these really helps the immune system?
- A The BRAT (banana, rice, applesauce, toast) diet
- B A big salad
- C Chicken soup
3. There are two main types of immune responses. What are they called?
- A Offensive and defensive
- B Innate and adaptive
- C Strong and weak
- D Preventive and acute
4. You can become immune to certain viruses, such as the flu and COVID-19.
- A True
- B False
5. Should you exercise when you’re under the weather?
- A No way – focus on resting up.
- B Yes, stick to your usual fitness routine.
Answers
1. Best answer: A
When you realise that about 70% of the immune system calls the gut home, it makes a lot of sense that food and nutrition take centre stage in healing from an illness or preventing one altogether. All those immune cells rely on a healthy microbiome to be at its best.
When you focus on getting enough fibre, probiotics and prebiotics, you help keep your gut bugs balanced and your immune system chugging. A healthy gut also helps the body absorb immune-supporting nutrients from food. The rest of the immune system is spread out and includes the lymphatic system, bone marrow, skin, spleen and more.
Want more? Read 29 Everyday Foods That Boost Your Immune System.
2. Best answer: C
Mum was right: a bowl of chicken soup can serve as an immune system supporter (and not just because it’s so cosy!).
The secret is to make your own so you have control over sodium and other ingredients. It’s ideal to build your base with bone broth, which is made by simmering animal bones, tendons and ligaments for hours to release immune-supporting nutrients. It has more of this good stuff than regular broth or stock does, and you can find shelf-stable and frozen versions.
Chicken introduces immunity stars such as protein, zinc and selenium. Vegies, such as carrots and leafy greens, also provide nourishment. A big salad is nutritious, though probably not what you’re in the mood for when you’re seeking comfort, and the BRAT diet can help with stomach-bug symptoms, but doesn’t impact immunity.
3. Best answer: B
Our innate and adaptive immune responses are each other’s better halves, and they work together to keep us healthy. The innate immune response is the first line of defence against germs trying to enter the body. It detects foreign substances that may put us at risk of infection or sickness and destroys what it can, while simultaneously alerting our adaptive immune response.
The adaptive immune response produces specific antibodies that are best suited to attack a given invader (such as a virus). Probiotics and vitamins A and D support both our innate and our adaptive immune responses.
4. Best answer: B
After a flu infection, the body produces antibodies that may help fight off a future infection, but this isn’t sickness-proof armour that’ll keep away illness altogether. Plus, since flu viruses are known for evolving constantly, it’s smart to stay up to date on vaccinations even if you’ve previously been sick. The jabs are regularly tweaked to better address the virus strains that scientists know are or expect will be circulating when they’re given.
5. Best answer: B
If you’re feeling up to it, you should strive to move your body even when you’re sick – but the reason has nothing to do with your weight or maintaining fitness levels.
Research shows exercise increases white blood cell count and helps mobilise these cells to fight what is ailing you. Don’t overdo it, though: engage in lower-intensity activities like walking, and reach for lighter weights.
Want more? Read 6 Surprising Ways to Boost Your Immune System.
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