The immune system is a complex network of cells, tissues, and organs that work together to defend the body against harmful pathogens and foreign substances.[1] The body composition, on the other hand, refers to the proportion of fat, muscle, and bone in the body.[2] While these two systems may seem unrelated, there is a strong relationship between the immune system and body composition. In this blog, we will explore this relationship in detail and discuss how maintaining a healthy body composition can enhance immune function. 

Body Composition and Immune System Function 

Research suggests that body composition can play a significant role in immune system function. Excess body fat, namely visceral fat (fat that surrounds organs), has been related to chronic low-grade inflammation. This inflammation can impair immune function and increase the risk of developing chronic diseases such as heart disease, diabetes, and cancer.[3] 

Moreover, obesity has been linked to fewer immune cells and a reduction in their activity. This means that obese individuals may have a weakened immune response and are more susceptible to infections and diseases. In contrast, maintaining a healthy body composition, with an appropriate balance of muscle and fat, has been shown to enhance immune function and reduce inflammation. 

Studies have shown that there is a strong link between body composition and immune system function.  

Here are some of the ways in which body composition can affect immune system function:

1. Obesity and Immune Function: Obesity is associated with a chronic low-grade inflammatory state, which can lead to impaired immune function. Studies have found that obese individuals have reduced immune function compared to non-obese individuals. This reduced immune function can lead to an increased risk of infections and chronic diseases such as diabetes and cardiovascular disease. [4] 
2. Muscle Mass and Immune Function: Muscle mass plays an important role in immune system function. Studies have found that individuals with higher muscle mass have stronger immune function compared to those with lower muscle mass. Muscle cells produce cytokines, which are signaling molecules that regulate immune function. Additionally, exercise, which increases muscle mass, has been shown to enhance immune function. [5] 
3. Body Fat and Immune Function: Excess body fat can impair immune function. Adipose tissue, or fat cells, produce hormones and cytokines that can negatively impact immune function. Additionally, excess body fat can lead to chronic inflammation, which can further impair immune function. [6] 
4. Aging and Immune Function: Aging is associated with changes in body composition, including a loss of muscle mass and an increase in body fat. These changes can negatively impact immune function. Additionally, as the body ages, the immune system becomes less effective at recognizing and responding to infections and diseases.[7] 

Here are some tips to improve body composition for a better immune system:

• Focus on Nutrient-Rich Foods: Eating a diet rich in whole foods, such as fruits, vegetables, whole grains, and lean proteins, can provide the essential nutrients needed for optimal immune function. Nutrient-rich foods have less calories, which can help you maintain a healthy weight and enhance your body composition.[8] 
• Resistance Training: Resistance training or weightlifting can help build muscle mass and increase metabolism. This can lead to a reduction in body fat, improved body composition, and a stronger immune system. Resistance training also improves bone density and helps prevent muscle loss, which is essential for maintaining overall health. 
• Cardiovascular Exercise: Cardiovascular exercise, such as running, cycling, or swimming, can help improve cardiovascular health and increase metabolism. It can also help burn calories, reduce body fat, and improve body composition. 
• Sleep: Adequate sleep is crucial for overall health, including immune function and body composition. Lack of sleep can increase cortisol levels, which can lead to increased fat storage and a weakened immune system. Aim for 7-8 hours of sleep per night to support immune function and maintain a healthy body composition. 
• Manage Stress: Chronic stress can lead to increased cortisol levels, which can contribute to weight gain and a weakened immune system. Incorporating stress-reducing activities such as yoga, meditation, or deep breathing exercises can help manage stress levels and improve overall health. 
• Hydration: Staying hydrated is essential for overall health and immune function. Water helps flush out toxins, supports digestion, and regulates body temperature. Aim for 8-10 glasses of water per day to maintain hydration levels and support optimal immune function. 
• Monitoring body composition: By monitoring body composition regularly, individuals can track their progress and make adjustments to their diet and exercise routines as needed to improve their body composition and enhance immune system function. 

Omron HBF-702T is a body composition monitor(BCM) that can measure 9 essential body metrics, including body age, weight, BMI, body fat percentage, segmental subcutaneous fat, segmental skeletal muscle, subcutaneous fat and skeletal muscle percentage, resting Metabolism, and visceral fat level. It uses Bioelectrical Impedance Analysis (BIA) technology and 4-point full body sensing technology. 

Wrap-Up 

Maintaining a healthy body composition through proper nutrition and exercise can help to support immune system function and reduce the risk of infections and chronic diseases. 

Reference: 

1. https://www.medicalnewstoday.com/articles/320101  
2. https://www.webmd.com/fitness-exercise/what-is-body-composition 
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5845694/ 
4. https://www.news-medical.net/news/20220704/How-does-obesity-affect-the-immune-system.aspx  
5. https://www.medicalnewstoday.com/articles/strong-muscles-may-support-the-immune-system  
6. https://www.hsph.harvard.edu/nutritionsource/healthy-weight/measuring-fat/#:~:text=Macrophages%2C%20neutrophils%2C%20and%20eosinophils%20are,the%20creation%20of%20steroid%20hormones.  
7. https://www.medicalnewstoday.com/articles/immune-aging-and-how-to-combat-it  
8. https://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system