What do the world's leading medical experts do when they feel a bug coming on? A health journalist has uncovered the practical, everyday strategies top doctors use to dodge sickness and bounce back quickly if they do fall ill.
The Power of Food and Gut Health
Liz Moody, a bestselling author and health podcast host, interviewed hundreds of leading physicians to compile their best advice. She found remarkable consensus on several key methods, particularly around nutrition.
Garlic emerged as a near-universal remedy. Many doctors use it at the first sign of illness. The crucial step is to chop or grate it and let it sit for at least ten minutes. This activates the therapeutic compound allicin. They then consume it raw; one professional simply swallows the chopped pieces like a pill, while another stirs it into lukewarm soup.
Another major theme was the critical link between gut health and immune function. One doctor explained that the gut microbiome is the immune system's first layer of defence, with the gut barrier being the second. A compromise in either leads to weakened immunity.
The 'single greatest opportunity to transform your immune system,' according to one expert, is to eat more fibre, specifically types that produce butyrate. This compound powerfully repairs the gut barrier. Sources include inulin-rich foods like garlic and asparagus, and resistant starches found in cooked and cooled carbohydrates like rice or potatoes.
Fresh ginger was another almost unanimous recommendation. One doctor's go-to remedy for over 40 years involves grating fresh ginger, squeezing the juice into a cup, adding boiling water, and stirring in a couple of teaspoons of miso paste. Miso, as a fermented food, is also highly recommended by gastroenterologists for supporting immune health.
Essential Daily Habits for Resilience
Beyond diet, the doctors highlighted several daily practices that fortify the body against illness.
Taking a 15-minute walk first thing in the morning was advised by a gastroenterologist for a specific reason. While sleep's role in immune health is well-known, morning light actually enhances melatonin production. This hormone is beneficial not just for sleep but also for supporting the microbiome and gut barrier.
Vitamin D supplementation was frequently mentioned. The doctors noted that an unhealthy gut can cause Vitamin D levels to drop, compounding the deficiency many face from lack of sun exposure. Several experts reported taking higher doses, such as 5000 IUs, but stressed the importance of getting tested to aim for a blood level above 50ng/mL.
Managing stress was identified as a major factor. High stress levels have a significant negative impact on immunity. The top-cited relief practices were a combination of nature and exercise, such as walking or sports, and spending time with people who make you feel safe and loved, which boosts oxytocin and builds stress resilience.
Simple Changes to Prevent Infection
The doctors also shared a surprisingly simple tip to avoid picking up germs in the first place: stop shaking hands. They pointed out that we touch our faces an average of 23 times per hour. Every handshake followed by touching your face presents a chance of infection from whatever was on the other person's hands.
By integrating these dietary focuses, daily habits, and mindful precautions, these top medical minds build a robust defence against common illnesses, offering a blueprint for the public to enhance their own wellness year-round.
