Food/Health/Wellness

Simple Ways To Boost Your Immune System And Ward Off Illness

There is a strong connection between healthy lifestyle choices and immunity

Our immune system is important in defending our body against harmful organisms (viruses, toxins, fungi, parasites, and bacteria) that may invade our body. It is therefore important to ensure our immune system is adequately competent to support our health and ward off illnesses.

The immune system is intricacies of cells, tissues, proteins and organs that work together optimally for this important task of fighting harmful organisms that invade the body. The immune system recognises these pathogens (microorganisms, viruses and bacteria that cause diseases) as enemies, and fights them off, The immune system is made up of two types:

Innate

That which one is born with. These are the natural body defender that fights off harmful organisms before they can do any further damage.

Adaptive

This is developed when the cells are exposed to trauma, for example after suffering from an illness, the body developed stronger antibodies that protect the cells from further damage by the particular pathogen.

When we say boosting the immune system does not necessarily mean boosting the number of immune cells. What scientific research tells us is that the body continually produces lymphocytes, (immune cells) more than it uses, and the excess eliminates itself by a process of apoptosis (cell death). Also, the immune response to various microbes in many ways is too complicated to want to analyse here.

There is no certainty about the number of immune cells the body needs to function optimally.

Effects of Lifestyles Choices On The Immune System

The intricacies of the whole immune system make it a bit difficult (but possible) to pinpoint a particular strategy, nevertheless, it is observed that there is a strong link between immune health on food choices, psychological stress, age, rest and relaxation, as well as sleep.

Every part of our system reacts to care, so the very first step is to be careful in how we treat our bodies. This includes having choices that benefit the body always. These major ones are:

Get Adequate Sleep

A good quality sleep of about seven hours is essential for the body to release cytokines, which support the immune cells in their action.

Try To Eat Healthily

Foods high in vitamins, minerals, phytonutrients, protein and healthy fats and oils are key body-builders that feed the cells well and provide defences against pathogens(agents of destruction that attack their host). This among others ensures you eat as fresh as possible and limit carbs. The secret is to cook at home, so you know what you eat, and cook flesh very well to kill the germs in them if any.

“The first duty of the physician is to educate the masses not to take medicine.” Unknown

The importance of healthy eating is evident in the elderly because of their low appetite which makes them lack some vital minerals and vitamins. Also, people living in poverty get to be highly susceptible to diseases because of the lack of food diversity.

Studies have indicated that deficiencies in vitamins A, B6, C, E, minerals, selenium, zinc, copper, iron, essential fatty acids, pyridoxine and folic acid alter the immune response in laboratory rats, although the variant of these doses is unclear.

Eating healthily will also ensure you maintain a healthy weight, as obesity will compromise the immune system.

Supplements are useful when one cannot digest some foods with those essential nutrients. Although it is preferable to get nutrients from foods rather than from supplements.

There are many supplements, herbs, adaptogens and condiments in the shops that are being marketed as immune support. There is no proof that these actually work.

Drink Plenty Of Water

Naturally, more than any other water combination like fruit juices, larger or alcohol. Limit alcohol intake, as too much alcohol, will compromise your liver, and lung and some cancer.

Do Not Smoke

Smoking of any kind can clog up pores, and damage the lung. This can compromise the immune system.

Reduce Or Minimise Cross-infection

Wash your hands regularly, especially after using the toilet.

Get Adequate Natural Sunlight

Natural sunlight produces Vitamin D when it touches directly on your skin. This is a super immune booster. However, vitamin D can also be obtained from eggs, oily fish, fortified milk and cereals.

Having regular outside activities with nature, for instance, help the immune system in that plants exudes phytoncides that help support immunity.

Age

Age is a deciding factor in immune function. What is known is that there is a decrease in T-cells in people over 65 years of age. T-cells are white blood cells which are part of immune cells. They develop from bone marrow. These T-cells are protective and fight off cancerous cells.

Reduce Stress

There is a high correlation between the level of stress and immune function. Stressful situation and how a person copes with stress differs from one person to another. Worry which is most time unwarranted is the most cause of stress-related illnesses.

Although it is difficult to specify in particular, chronic stress does affect the type of antibodies the body produces during a stressful situation. Chronic stress can occur in relationship problems and or challenges at work.

Regular Exercise

This does boost cardiovascular health, and there supports the immune system. This is because it does control weight, lowers blood pressure, and wards off varieties of diseases. Exercise creates an avenue for blood circulation, which allows the free flow of essential nutrients to feed the cells, and strengthen them for effective action of protecting the body.

Certain Medication

There are some medications designed to boost immune functions. Examples are prescribed corticosteroid medication that treats lupus, arthritis, IBS (irritable bowel syndrome), and organ transplant. Also, TNF (Tumour Necrosis Factor) inhibitors for chemotherapy and inflammation also are designed to boost the immune system.

Sex

Couples who have sex at least twice a week have a higher level of a disease-fighting substance called IgA (Immunoglobulin A). More actually decreases this substance. So it is a case of less is more.