Are you tired of scrolling through endless tips on boosting your immune system only to be left wondering, "Is that even true?" Well, you're not alone! Our immune systems are quite the mystery, but luckily, we've got some myth-busting moves to share with you today. 

Grab your herbal tea, cozy up, and prepare to be enlightened as we delve into 5 immunity myths that might just surprise you. 

Myth #1 Cold weather can make you sick

We've all heard that cold weather makes us sick, but that's actually a myth! While it's true that many people catch colds more often in winter, the cold itself isn't to blame. What really happens is that when temperatures drop, we tend to stay indoors more, which means we're closer to others. And that's when viruses can spread more easily.

Also, the cold air can dry out the membranes in our noses, making it simpler for viruses to slip in. So, the real culprit isn’t the chilly weather — it’s viruses!

Myth #2 More exercise = weaker immunity

Many people believe that exercise might weaken the immune system, but that’s not true. In fact, moderate, low-impact activities can actually boost your immunity! Regular exercise helps increase white blood cells and releases anti-inflammatory substances that strengthen your body’s defenses.

That said, it’s important to find balance. While moderate exercise is beneficial, intense workouts—like running a marathon—can temporarily weaken your immune system, making you more prone to infections afterwards. 

Myth #3 Not getting enough sleep has no effect on your immune system

Not getting enough sleep doesn’t matter for your immune system—right? Actually, that’s a common myth! Sleep is really important for keeping our immune system strong. When we don’t get enough rest, our bodies produce fewer cytokines, which are proteins that fight off infections and inflammation. This means our immunity can take a hit, making us more vulnerable to getting sick. Plus, if you do get sick, sleep can actually help you recover faster. That’s because while we’re asleep, our bodies are hard at work healing and making sure our immune cells are ready to fight.

Myth #4 All bacteria are bad

Not all bacteria are bad—this is a common misconception! In reality, our bodies are home to a diverse community of bacteria that are essential for good health. These helpful microbes work hard to support digestion, improve nutrient absorption, and even boost our immune system. For instance, strains like Lactobacillus acidophilus are great for digestion and can help keep your immune system strong.

So, the next time you hear someone say that all bacteria are bad, remember the friendly ones that are working behind the scenes to keep you healthy. One easy way to do this is by incorporating probiotics into your diet. 

Myth #5 Starve a fever, feed a cold

You might have come across the saying, "Starve a fever, feed a cold." It suggests that when you have a fever, you should eat less, but when you have a cold, you should eat more. However, this idea is actually a myth! When you're sick, whether it's a fever or a cold, it’s important to eat nutritious foods and stay hydrated. 

In fact, not eating enough when you have a fever can do more harm than good. Both colds and fevers are signs that your body is fighting off an infection, and it needs proper nutrition and hydration to do that effectively. 

Vitamin C is fantastic for supporting your immune system and can be found in citrus fruits, strawberries, and bell peppers. Zinc is another important mineral that supports immune health and can be sourced from meats, shellfish, legumes, and seeds. Additionally, protein plays a vital role in recovery and cell repair, so including foods like lean meats, lentils, and tofu is important. Staying hydrated is key, too—so be sure to drink plenty of water, herbal teas, or broths, as they help your body combat the infection. Probiotics, found in yogurt and fermented foods, also support gut health, which is closely linked to your immune system.

So there you have it - five common myths about immunity, officially debunked! The road to better immunity is more about finding balance than perfection. By nourishing your body with the right foods, getting enough sleep, and managing stress, you’ll be well on your way to supporting your immune system effectively.

Riya Lakhani-Kanji MSc ANutr is a registered nutritionist and health writer. Equipped with a Bachelor's and Master's degree in Human Nutrition, Riya leverages her scientific knowledge to create engaging content that empowers people to embrace the power of plants.