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The human body needs constant protection against foreign substances that can attack it and cause diseases. These foreign substances are called pathogens and include bacteria, viruses, parasites, fungi, and toxins.
The body’s defense mechanism or immune system is complex and itscomponents include white blood cells (leukocytes) and the following organs:
The immune system is classified into theinnate immune system and the adaptive immune system. The two systems work together to protect the body.
The innate immune system encompasses the baseline response of the immune system to any pathogen. It acts immediately to protect the body, keeping harmful substances from entering the body. It provides general protection against many pathogens.
The adaptive immune system is developed as you are exposed to pathogens. It detects foreign substances, learns to destroy them, and applies the experience next time the pathogen invades the body. It protects against specific pathogens.
We need our immune system to survive even the ordinary everyday things like using our phones, handling money, touching the things we buy, and the basket to carry them.
Scientists still don't understand the immune system completely and there’s not much we can do to control it. But we can take certain steps to boost our immune system. Here we will enlist 11 things you can do to boost your immune system!
Most people focus on how food tastes, not on whether it's good for them. Focusing on how something tastes has to do with instant gratification. But making food choices based on your health will require you to aim for a reward that you probably won’t get in the next five minutes.
A healthy diet that supports the immune system includes proteins, vegetables, fruit, legumes, dairy, eggs, whole grains, nuts, and seeds.
Gettingenough minerals and vitamins in your diet is a sure way to boost your immune system.
The internet is awash with warnings against a sedentary lifestyle which raisesyour risk of many adverse health conditions including heart attack, stroke, high blood pressure, high cholesterol, stroke, and more.
The flip side is that exercise boosts the immune system. A 2018 review shows doing moderate-to-vigorous exercise for under an hour canboost the immune system. Moderate exercise:
However, don't overdo it. The same review also found that intensive training and competitions stress the body and can temporarily weaken the immune system.
It is known that malnutrition leads to poor immune function so the body becomes vulnerable to illness and infections. Scientists have related obesity, which is a form of malnutrition through overeating toimmune dysfunction after noticing higher infection rates and slower wound healing in obese individuals.
There is a close link between obesity and the immune system. It seems that heavier body weight can alter the immune system, diminishing its ability to fight infections.
Did you know that getting enough sleepsupports the immune system?
Research has found that during night sleep, the body produces more cytokines associated with inflammation which helps the body cope with wounds or infections. In other words, sleep strengthens the immune system.
Ever notice that sleep helps you to remember what you studied the previous night?
Well, sleep also helps the immune system to remember. When you sleep, interactions among immune system components improve the immune system's ability to recognize and respond to harmful foreign substances.
Remember Covid? Remember how we all washed our hands morning, noon, and night? Well, that's a good habit to keep up.
The world we inhabit is rife with germs of every description. Keeping yourself, especially your hands and your environment clean is critical. Washing your hands regularly is a simple and effective way to protect yourself, and thus your immune system, against germs.
Also, try avoiding close contact with someone who is ill as that will also lower your risk of disease.
Have you noticed that just as the holidays start, you suddenly develop a cold? Or, as your child finishes her last paper, she complains of a headache? Getting sick after a stressful time is common. It happens because stresscompromises the immune system through a number of the body's systems.
Stress is interwoven in our daily lives, but somehow, we must all find a way to lessen the amount of stress we are dealing with especially if it’s unavoidable.
It will take another blog to discuss all the reasons for and ways to recognize and deal with stress. Let me just highlight one: make time to be by yourself so you can figure out what stressors you can minimize, get help with the ones you can't figure out yourself, and find something you treasure and enjoy.
Science has not established a safe level for alcohol consumption. No matter how little you drink, it's dangerous for your health. According to the World Health Organization: "When it comes to alcohol consumption, there isno safe amount that does not affect health."
It's a sobering thought to read: "Alcohol is a toxic, psychoactive, and dependence-producing substance and has been classified as a Group 1 carcinogen by the International Agency for Research on Cancer decades ago – this is the highest risk group, which also includes asbestos, radiation, and tobacco."
Getting vaccinated is the only way to prevent serious infections caused by some viruses and bacteria without first contracting the disease. These vaccinations were developed specifically because the human immune system has not encountered these pathogens before.
We can't afford to neglect immunization because the viruses and bacteria that killed millions in the past still exist today. Should someone somehow get infected and you are not vaccinated, you may seriously sick if you are infected. And you could infect others too.
This is why it is so important to get vaccinated before international travel. Check what vaccinations you need for the country you're traveling to and that you have had all routine vaccinations.
Being outdoors in nature is good for people. Research on the health benefits of exposure to nature has found the benefits include reduced stress, lower blood pressure, a stronger immune system, lower risk of cardiovascular disease, and improved sleep.
What length of time will confer these benefits? About two hours per week.
This is confirmed by astudy at the University of Exeter that people who spent two hours per week in natural spaces—such as local parks, woodlands, or beaches, whether in one or several visits—were significantly more likely to report good health and psychological well-being compared to those who did not.
This is thescientific definition of earthing: "Earthing (also known as grounding) refers to the discovery that bodily contact with the Earth's natural electric charge stabilizes the physiology at the deepest levels; reduces inflammation, pain, and stress; improves blood flow, energy, and sleep; and generates greater well-being."
The review highlighted studies and clinical observations that found the following results from earthing:
What does this mean in practice? It means it's good for your health to make direct contact with the earth through:
If you live in an urban environment high above the streets, there are alternative ways to ground yourself, such as using grounding mats, sheets, blankets, socks, bands, and patches.
Using these earthing products or grounding outside restores our electrical connection to the earth, which influences the bioelectrical function of the body with far-reaching positive effects on the body.
Give it a go – it's simple and costs nothing.
The first thing people tell someone under stress is to breathe. "Take a few slow breaths. Take a deep breath." Recognize these words?
Breathing slowly and deeply calms one down, leading to a reduction of stress hormones in the bloodstream, which we know compromises the immune system.
Deep breathing is no longer a practice exclusive to monks and nuns in monasteries. Medical practitioners atUniversity Hospitals have observed the following benefits of deep breathing techniques:
Taking deep breaths can also evoke the "relaxation response" which is the opposite of the stress response. Deep breathing is one way to elicit this state of deep relaxation. The other methods include mindfulness meditation, yoga, tai chi, qigong, body scan, and repetitive prayer.
It is general knowledge that smoking compromises the immune system. There are countless scientific studies on the dangers of smoking. In fact, the habit can causechanges to the immune system that lasts long after a person has stopped smoking.
The impact of smoking on the lungs is enormous, but other factors can also impede the health of your lungs. Take these steps to protect your lungs and immune system:
We don't need science and research to tell us that not having social interaction with others is isolating and miserable. Many people, I am one of them, can spend hours on their own without ever feeling lonely or isolated. But there comes a time when only the love and care of another person will fill the hole in my soul.
People who have positive social connections with others are happier and healthier than those who don't. The emphasis here is onpositive relationships, not merely being in the company of others.
Research shows that having strong social relationships can lower your mortality risk by50 percent. An active social life with friends and family is one of the common factors found in the Blue Zones where many peoplelive well beyond 100 years.
The immune system is critical to our survival. It is the system responsible for wound healing, fighting off infections, and guarding against chronic and life-threatening illnesses. Without it, we won't last a single day on this earth, where we are hopelessly outnumbered by bacteria, viruses, parasites, fungi, and toxins.
Fortunately, there are many steps we can take to support the immune system, helping it to help us live long, healthy lives.