Immune System: How to boost your immune system ?

The immune system protects your child’s body from outside invaders. These include germs such as bacteria, viruses, and fungi, and toxins (chemicals made by microbes). When germs such as bacteria or viruses invade your body, they attack and multiply. This is called an infection.

The infection causes the disease that makes you sick. Your immune system protects you from the disease by fighting off the germs.The immune system is made up of different organs, cells, and proteins that work together.

There are 2 main parts of the immune system:

• The innate immune system. You are born with this.
• The adaptive immune system. You develop this when your body is exposed to microbes or chemicals released by microbes.

There are two subsystems within the immune system, known as the innate (non-specific) immune system and the adaptive (specific) immune system. Both of these subsystems are closely linked and work together whenever a germ or harmful substance triggers an immune response.

The innate immune system provides a general defense against harmful germs and substances, so it’s also called the non-specific immune system. It mostly fights using immune cells such as natural killer cells and phagocytes (“eating cells”). The main job of the innate immune system is to fight harmful substances and germs that enter the body, for instance through the skin or digestive system.

The adaptive (specific) immune system makes antibodies and uses them to specifically fight certain germs that the body has previously come into contact with. This is also known as an “acquired” (learned) or specific immune response.

Because the adaptive immune system is constantly learning and adapting, the body can also fight bacteria or viruses that change over time.

Parts of the immune system

The cells of both parts of the immune system are made in different organs of the body, including:

• Adenoids. Two glands located at the back of the nasal passage.
• Bone marrow. The soft, spongy tissue found in bone cavities.
• Lymph nodes. Small organs shaped like beans, which are located all over the body and connect via the lymphatic vessels.
• Lymphatic vessels. A network of channels all over the body that carries lymphocytes to the lymphoid organs and bloodstream.
• Peyer patches. Lymphoid tissue in the small intestine.
• Spleen. A fist-sized organ located in the belly (abdominal) cavity.
• Thymus. Two lobes that join in front of the windpipe (trachea) behind the breastbone.
• Tonsils. Two oval masses in the back of the throat.

What are the parts of the immune system?

The immune system has many different parts, including:

• Your skin, which can help prevent germs from getting into the body
• Mucous membranes, which are the moist, inner linings of some organs and body cavities. They make mucus and other substances which can trap and fight germs.
• White blood cells, which fight germs
• Organs and tissues of the lymph system, such as the thymus, spleen, tonsils, lymph nodes, lymph vessels, and bone marrow. They produce, store, and carry white blood cells.

How does the immune system work?

Your immune system defends your body against substances it sees as harmful or foreign. These substances are called antigens. They may be germs such as bacteria and viruses. They might be chemicals or toxins. They could also be cells that are damaged from things like cancer or sunburn.

When your immune system recognizes an antigen, it attacks it. This is called an immune response. Part of this response is to make antibodies. Antibodies are proteins that work to attack, weaken, and destroy antigens. Your body also makes other cells to fight the antigen.

Afterwards, your immune system remembers the antigen. If it sees the antigen again, it can recognize it. It will quickly send out the right antibodies, so in most cases, you don’t get sick. This protection against a certain disease is called immunity.

6 Signs You Have a Weakened Immune System

1. Your Stress Level is Sky-High

It’s not a coincidence that you tend to get sick after a big project at work or following an emotional situation at home.

According to a report by the American Psychological Association, long-term stress weakens the responses of your immune system.

“That’s because stress decreases the body’s lymphocytes, the white blood cells that help fight off infection. The lower your lymphocyte levels, the more you’re at risk for viruses like the common cold,” explains Nadia Hasan, DO, a physician at Delancey Internal Medicine.

2. You Always Have a Cold

It’s perfectly normal for adults to sneeze and sniffle through two or three colds each year. Most people bounce back in seven to 10 days.

“During that time, it takes the immune system three to four days to develop antibodies and fight off pesky germs,” says Dr. Hasan.

But if you’re constantly catching colds – or have a cold that won’t run its course – that’s a clear sign your immune system is struggling to keep up.

3. You Have Lots of Tummy Troubles

If you have frequent diarrhea, gas or constipation, it could be a sign that your immune system is compromised.

Research shows that nearly 70 percent of your immune system is located in your digestive tract. The beneficial bacteria and microorganisms that live there defend your gut from infection and support the immune system.

Low amounts of these helpful gut bacteria can leave you at risk to viruses, chronic inflammation and even autoimmune disorders.

4. Your Wounds Are Slow to Heal

Your skin goes into damage control mode after you get a burn, cut or scrape. Your body works to protect the wound by sending nutrient-rich blood to the injury to help regenerate new skin.

This healing process depends on healthy immune cells. But if your immune system is sluggish, your skin can’t regenerate. Instead, your wounds linger and have a hard time healing.

5. You Have Frequent Infections

If you seem to battle frequent infections, your immune system might be sending you red flags.

The American Academy of Allergy Asthma & Immunology reports that signs of a possible immune deficiency in adults include:

• Having more than four ear infections in one year
• Developing pneumonia twice during a one-year period
• Suffering from chronic sinusitis or more than three episodes of bacterial sinusitis in a year
• Needing more than two courses of antibiotics a year

6. You Feel Tired All the Time

You know that burning the candle at both ends is bound to leave you feeling sluggish. But if you’re getting enough sleep and still suffering from exhaustion, it’s worth considering if your immune system is trying to tell you something.

When your immune system struggles, so does your energy level. 

How to boost your immune system 

Let’s look at 10 ways to support your immune system.

1. Eat a rainbow of fruit and vegetables

Aim for seven portions a day and this should ideally include five vegetables and two fruits. Choose different colours and eat locally and seasonally. This will alkalise your body, provide you with the antioxidants to combat free radicals, and boost your immune system with the vitamins and minerals needed for optimum health.

In particular, include:

• citrus fruits: oranges, lemons, grapefruits, berries (you can use frozen berries, defrosting overnight and add to your morning porridge)
• red peppers, broccoli, green leafy vegetables

Smoothies are a great way to incorporate a few portions in one meal. Try this:

• a handful of berries
• 1 banana
• a handful of spinach
• 1 tbsp of flaxseed or chia seed
• 1 celery stick

Simply add filtered water and blend until smooth. Serve immediately.

2. Limit sugar and refined grains

Choose whole grains such as wild and brown rice, whole oats and quinoa. Studies have shown that spikes in sugar intake suppress your immune system. When your immune system is compromised, you are more likely to get sick.

Remember that sugar is addictive and it may be hard at first to reduce the intake, brace yourself for withdrawal symptoms and do not give up. The first few days will be the hardest, but you can do it!

3. Eliminate alcohol

Alcohol is a toxin and alcohol consumption is associated with a range of diseases, which can make a person more vulnerable to viral infections. In particular, alcohol compromises the body’s immune system and increases the risk of adverse health outcomes.

4. Avoid margarine and trans fats

Focus instead on healthy fats, such as coconut oil, olive oil, nuts, seeds and avocados. Trans fats are extremely damaging to our bodies and they increase the risk of heart disease, making you vulnerable to other infections as well.

When frying, use coconut oil as it has a very high burning point meaning that it can be heated to high temperatures without becoming harmful to your body. Use extra virgin olive oil for salad dressings and olive oil for gentle roasting of vegetables.

5. Include adequate but not excessive amounts of protein

Protein will support your energy and muscle recover after exercise, help balance blood sugar levels and improve the feeling of satiety. Good choices are organic chicken, wild farmed salmon and grass-fed beef. Vegans should aim to include a variety of beans and lentils in their diets. 

6. Drink six to eight glasses of water per day

You may include herbal teas, such as elderberry and echinacea, and freshly squeezed vegetable juices. Please note that coffee and tea does not count towards your eight glasses!

7. Take a good high-potency multivitamin and mineral supplement

Vitamin C, D and zinc are certainly the most important micronutrients to include in your supplementation.

8. Keep moving and stay active

Use the stairs, walk whenever you can. Follow a regular exercise program, ideally 3three to five times a week for 30-40 minutes. It can be any form of exercise, as long as you are moving. Try jogging, yoga or gentle weight lifting.

9. Introduce daily deep breathing and relaxation exercises

For example, meditation: there are plenty of great apps that you can use that will teach you how to meditate and help you to do it on a regular basis. Have a positive mental attitude. Employ the healing power of the mind.

10. Sleep 7-9 hours per night

Ideally starting before midnight, establish a bedtime routine. Take a bath with the Epsom salts that will have a calming effect. Stop using electronic devices at least one hour before bedtime. Eat your last meal no later than 6-7 pm to allow your digestive system to have a rest and your body to regenerate. 

Reference: medlineplus.gov , ncbi.nlm , pennmedicine.org , nutritionist-resource.org