The Body’s Natural Defense System.
Effective Ways to Boost Your Immune System. Immune systems are made by our choices.
The overall function of the immune system is to prevent or limit infection. The immune system can distinguish between normal, healthy cells and unhealthy cells. Cells may be unhealthy because of an infection. Or because of cellular damage caused by a non-infectious reason like a sunburn or cancer.
As NIH.gov explains, “The immune system is complex and pervasive. There are numerous cell types that either circulate throughout the body or reside in a particular tissue. Each cell type plays a unique role, with different ways of recognizing problems, communicating with other cells, and performing their functions. By understanding all the details behind this network, researchers may optimize immune responses to confront specific issues, ranging from infections to cancer.”
When your immune system is strong, it is like building a wall that helps germs stay away.
H. Fleming
Immune Systems are made, not born. A baby’s immune system is immature when they are born. As babies are exposed to different germs that can cause disease, their immune systems are strengthened.
Interestingly, my husband had CAR-T therapy in January 2020. They had to wipe out his entire immune system. As of today, he has the immune system of a 10-week old baby. So, he is in the process of rebuilding it.
Effective ways to Boost your Immune System.
During this 2020 pandemic the world is gaining an understanding of the importance of a strong immune system.
But, what exactly does ‘having a strong immune system’ mean? Does it mean someone never gets sick? Basically, we should be able to fight off an infection in less than a week. If our colds last longer than 1 week or if we are getting sick frequently then this could be a signal that our immune system is weakening and we need to work on strengthening it.
Basic healthy habits can help us improve our immune system.
- Alcohol. Frequently, when our fears and stress increase people will turn to alcohol. The Cleveland Clinic reports that alcohol can weaken the immune system and make the body more susceptible to infections. Alcohol has a half-life. It may make you feel relaxed and sleepy but after a few hours of sleep, you’ll wake and may not be able to go back to sleep. If you drink, limit your amount of alcohol.
- Smoking. Smoking harms the immune system. Period. As a former Respiratory Therapist, I’ve had this talk with many people. I truly understand the difficulty of stopping to smoke. However, I encourage you to really give it a try to give you a boost. Cigarette smoke contains more than 7,000 chemical compounds. Many of them can interfere with the immune system. Diseases are able to progress with a compromised immune system.
- Sleep. It is recommended that adults sleep at least 7 hours each night.
Dr. Olson from MayoClinic writes, studies show that people who don’t get quality sleep or enough sleep are more likely to get sick after being exposed to a virus, such as a common cold. Lack of sleep can also affect how fast you recover if you do get sick.
During sleep, your immune system releases proteins called cytokines, some of which help promote sleep.
Certain cytokines need to increase when you have an infection or inflammation, or when you’re under stress. Sleep deprivation may decrease production of these protective cytokines. In addition, infection-fighting antibodies and cells are reduced during periods when you don’t get enough sleep.
So, your body needs sleep to fight infectious diseases.
Eric Olson, MD
Long-term lack of sleep also increases your risk of obesity, diabetes, and heart and blood vessel (cardiovascular) disease.
Eat Nutrient Dense Foods. These include foods that are high in healthy nutrients but relatively low in calories.
- Food. If it is accurate to say, Immune Systems are Made, not Born, then what we put into our body will have a major impact.
Research has found that processed foods may be problematic for immune function. Food additives can have an unfavorable effect on the nutrient content of the food. Some preservatives can negatively affect the digestive tract lining and studies have shown that consuming trans fats can increase inflammation which can lead to chronic diseases such as cardiovascular disease or type 2 diabetes.
Protein. Studies have shown that deficiency of high-quality protein can result in the depletion of immune cells. Animal and fish proteins are complete, including meat, poultry, fish and eggs. Plant proteins are generally not complete but you can ‘pair’ them to make a complete protein, such as beans and rice. So, eat your protein!
Fruits and Vegetables. Berries, citrus, apples. Broccoli, kale, mushrooms, red peppers. Squash, leafy greens, carrots, sweet potatoes, asparagus.
Whole, fresh fruits, and vegetables promote a healthy gastrointestinal system. They are packed full of vitamins and fiber. Fiber also helps remove toxins and supports healthy digestive function.
Grains, nuts and seeds. In addition to having many valueable nutrients they are an excellent source of immune-stimulating amino acids.
Don’t overlook the importance of staying fit and active during the pandemic.
- Exercise. One of the pillars of healthy living. Moving our bodies promotes good circulation which helps promote the elimination of toxins. Immune cells are released into our circulatory system when we exercise. That release helps the immune cells survey the body, look for unwanted invaders and do their job. Check out tips for staying active here.
Stress weakens the immune system
- Stress. The three main sources of stress are physical, chemical or emotional. During this pandemic, you may be experiencing more stress than normal. According to the American Psychological Association, stress weakens the immune system. It causes your body to produce greater levels of the stress hormone, cortisol. Over time, this can contribute to more inflammation.
Maximizing nutrition in your body
- Supplements. Used to fill in missing nutrients. Even the best food-based diet may be missing vitamins or minerals due to the degradation of soil and harvesting food before it is completely ripe. If you want to optimize your nutrition you can partner your food choices with high-quality supplements. If your habits include unhealthy foods, if you drink alcohol, skip meals or if you omit entire food groups from your diet, you may want to consider adding supplements.
Supplements are not created equal. There are different ‘grades’ of ingredients a supplement manufacturer can use. Cheaper ingredients result in a cheaper product. When you choose a supplement make sure they follow cGMP, they know the origin of the ingredients and they test the finished product.
Your Immune System is Made, not Born. So make yours as healthy as possible.
A huge proportion of your immune system is actually in your GI tract. That’s right, your gut. About 70% of immune cells are housed in our gastrointestinal tract. So, it is important that we keep our gut healthy. Take a look at my ‘Gut Health Collection‘ to help you address a balanced and healthy gut for overall well-being.
Hydrate, Hydrate, Hydrate
Yes, drinking water is great for our immune health. Water helps to flush toxins out of our bodies through our kidneys. With adequate water, your digestive system can properly digest your food. If you don’t drink enough water, you could become constipated, (waste is remaining in your body). Nobody got time for that.
The recommendation for drinking water is to drink half of your body weight in ounces of water daily.
To conclude, your healthy immune system warriors need good, regular nourishment. Although, this is not an exhaustive list of all of the ways to boost your immune system these changes will provide you with a solid foundation.
Your food and drink choices are making your immune system. Begin today to give it a boost.
The Author Heidi Fleming is a Lifestyle Architect. She helps people design a personal blueprint for healthy living and healthy aging. She encourages and mentors others to find their path and learn long term sustainable strategies to stay on their path for healthy living, clean label living, and healthy aging.
