The immune system is a complex network of cells, tissues, and organs that work together to protect the body from harmful substances and invading pathogens, such as bacteria, viruses, and parasites. Its main function is to identify and destroy these foreign substances while also maintaining the body’s ability to differentiate them from its own healthy cells.
There are two primary components of the immune system: the innate immune system and the adaptive immune system.
The innate immune system acts as the body’s first line of defense and is always active. It includes physical barriers like the skin, mucous membranes, and secretions that prevent pathogens from entering the body. Additionally, cells such as natural killer cells, neutrophils, macrophages, and dendritic cells immediately respond to foreign invaders by engulfing them or releasing chemicals to neutralize them.
On the other hand, the adaptive immune system is more specific and develops over time as it encounters different pathogens. This system consists of specialized white blood cells called lymphocytes, which include B cells and T cells. When a pathogen enters the body, certain lymphocytes recognize specific molecules on its surface, triggering an immune response. B cells produce Y-shaped proteins called antibodies that bind to the pathogen, marking it for destruction by other cells. T cells, on the other hand, directly attack infected cells or help activate other immune cells.
Furthermore, the immune system has a memory function. Once it has encountered a specific pathogen, it can “remember” it and mount a faster and more effective response if it is encountered again in the future. This memory response is the basis for vaccination, where a harmless version of a pathogen is introduced to stimulate the immune system to produce a specific immune response, creating immunity against the actual pathogen.
What causes the Immune system to be out of balance?
Several factors can cause the immune system to become imbalanced or dysregulated. Here are a few common reasons:
- Genetic Factors: Certain genetic mutations or inherited conditions can weaken or overstimulate the immune system, leading to imbalances. Autoimmune disorders, for example, occur when the immune system mistakenly attacks healthy cells and tissues due to faulty genetic instructions.
- Chronic Stress: Prolonged stress can disrupt the normal functions of the immune system. Stress hormones can suppress immune activity, making the body more susceptible to infections, allergies, and other immune-related disorders. Western Societies/cities have higher cortisol rates than people living in small towns living closer to nature.
- Unhealthy Lifestyle: Poor dietary habits, lack of physical activity, inadequate sleep, and excessive alcohol consumption can all take a toll on the immune system. A balanced and healthy lifestyle is crucial for maintaining immune system balance.
- Environmental Factors: Exposure to environmental pollutants, toxins, and chemicals can influence immune function. For example, long-term exposure to air pollution or industrial chemicals may weaken the immune system, making individuals more susceptible to illnesses. Recent research data shows that more people are being affected by pollution in urbanised cities.
- Age: The immune system undergoes changes as we age. In older adults, immune responses may decline, leading to an increased risk of infections, reduced vaccine effectiveness, and higher rates of autoimmune diseases.
- Medications and Medical Treatments: Certain medications, such as corticosteroids, suppress the immune system to treat specific conditions. While they may be necessary, long-term use can disrupt immune balance. Additionally, certain medical treatments like chemotherapy or organ transplantation that intentionally suppress the immune system can also disrupt the balance. It’s crucial to note that maintaining a balanced immune system is a complex matter, and various factors can impact it differently from person to person. In case of persistent immune system imbalances or concerns, it’s always recommended to consult with a healthcare professional or be in contact with your GP.
How can you support your Immune system naturally?
There are several natural ways you can support and boost your immune system. Here are some tips:
- Balanced Diet: Eat a nutritious, well-rounded diet that includes plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods provide essential vitamins, minerals, antioxidants, and other nutrients that support immune function. If you only knew how your daily eating habits impacts your health you would take it more seriously.
- Stay Hydrated: Drinking enough water helps maintain proper bodily functions, including immune system activity. Aim for at least 8 glasses of water per day.
- Regular Exercise: Engage in regular physical activity to boost overall health and strengthen the immune system. Aim for at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, cycling, or swimming.
- Manage Stress: Chronic stress can weaken the immune system. Practice stress management techniques like meditation, deep breathing exercises, yoga, or engaging in hobbies and activities you enjoy.
- Adequate Sleep: Get sufficient restorative sleep every night. Lack of sleep can disrupt immune function and leave you more susceptible to infections. Aim for 7-8 hours of sleep for adults and more for children. Recent data shows how sleep is being studied for longevity and improving overall health.
- Limit Alcohol and Smoking: Excessive alcohol consumption and smoking can impair immune function. Moderate alcohol consumption and quitting smoking are beneficial for overall health and immune system support. Alcohol is often overlooked by general Society but it causes more damage in the long run than temporary pleasure.
- Herbal Support: Some herbs and botanicals have immune-boosting properties. Examples include echinacea, ginseng, garlic, ginger, turmeric, and elderberry. It’s best to consult with an herbalist or healthcare professional before using herbal supplements, especially if you have underlying health conditions or take medications.
- Stay Hygienic: Practicing good hygiene, such as regular handwashing, proper food handling and preparation, and maintaining clean living spaces, helps reduce the risk of infections and supports immune health. One of the most underrated tips for clean hands is to keep your finger nails short, Nails harbour bacteria that most often comes into contact with food.
Remember these suggestions can generally support immune function, they are not a guarantee against illness. It’s always essential to consult with a healthcare professional/Gp for personalized advice, particularly if you have any underlying medical conditions.
General supplements and herbs to support the immune system
While a balanced diet is the best way to obtain necessary nutrients for immune health, some supplements and herbs have been studied for their potential immune-boosting properties. Here are a few commonly recognized options:
- Vitamin C: This antioxidant vitamin is known to support immune function. It can be found in citrus fruits, strawberries, kiwi, bell peppers, and supplements. The vitamin C from food sources is mostly absorbable.
- Zinc: Zinc is involved in many aspects of immune function. Good food sources include meat, shellfish, legumes, nuts, and seeds. Zinc supplements may be used under the guidance of a healthcare professional.
- Vitamin D: Adequate levels of vitamin D are important for immune regulation. Natural sources include sunlight exposure and fortified dairy products. However, it’s best to have your vitamin D levels checked by a healthcare professional before considering supplementation.
- Probiotics: These are beneficial bacteria that can support gut health and immune system function. Probiotics can be obtained through fermented foods like yogurt or via supplements.
- Elderberry: Elderberry has been traditionally used as an immune-boosting herb. It is available in various forms, including syrups, capsules, and teas. However, it’s important to use elderberry products from reliable sources. Elderberry is one of my favourite herbs to boost immunity.
- Echinacea: Echinacea is an herb commonly used to help enhance immune response. It is available in various forms, including teas, capsules, and extracts. It may not be suitable for individuals with certain allergies or autoimmune conditions, so consulting with a healthcare professional is recommended.
Remember that supplements and herbs should not replace a healthy, balanced diet, and it’s always best to consult with a healthcare professional or a registered dietitian before starting any new supplements or herbal remedies. They can help determine what might be appropriate for your individual needs and guide you on proper dosages and potential interactions with any existing medications or health conditions.
Foods to boost immunity for daily intake:
Including certain foods in your diet can help support a healthy immune system. Here are some examples of foods that are known to have immune-boosting properties:
- Citrus Fruits: Citrus fruits like oranges, grapefruits, lemons, and limes are rich in vitamin C, which is known to help stimulate the production of white blood cells, crucial for fighting infections.
- Berries: Berries, such as strawberries, blueberries, and raspberries, are high in antioxidants and vitamin C, providing immune support.
- Garlic: Garlic contains compounds that enhance the immune system’s ability to fight off viruses and bacteria. It is also believed to have anti-inflammatory properties.
- Ginger: Ginger has antioxidant and anti-inflammatory properties that can contribute to a healthy immune system. It can be consumed fresh, as a tea, or added to various dishes.
- Turmeric: Curcumin, the active compound in turmeric, has potent anti-inflammatory and antioxidant effects, which may help support immune health. It is commonly used in curries and can be added to smoothies or warm drinks.
- Leafy Greens: Spinach, kale, and other leafy greens are packed with vitamins, minerals, and antioxidants that support overall health, including immune function.
- Yogurt and Fermented Foods: Probiotics present in yogurt and fermented foods like sauerkraut and kimchi help support gut health, which is closely linked to immune function.
- Nuts and Seeds: Almonds, walnuts, sunflower seeds, and pumpkin seeds are rich in healthy fats, vitamin E, and zinc, which are important for supporting immune function.
- Green Tea: Green tea is filled with antioxidants that boost immune function. It also contains a compound called epigallocatechin gallate (EGCG), which has been shown to have antimicrobial properties.
- Dark Chocolate: Dark chocolate (at least 70% cocoa) contains antioxidants like flavonoids that may help support immune function. Enjoy it in moderation as part of a balanced diet.
Incorporating these foods into your daily meals and snacks can help provide essential nutrients that support a strong immune system. Remember to maintain a balanced diet, stay hydrated, and practice overall healthy lifestyle habits for optimal immune health. Try to eat these foods beforehand to support your health.
Remember prevention is key