The innate immune support is important, providing a broad protective response against microbial invaders and foreign proteins. This is an older immune system than our adaptive immune system, with conserved processes found in plants, mammals, and insects, and it is not pathogen-specific.
What Is An Immune System?
The immune system is a highly specialized network of cells, nodes, tissues, and organs that collaborate to keep us healthy and disease-free. Without our knowledge, our immune systems prevent infections, eliminate viruses, and regulate the amounts of good and harmful microorganisms. In reality, we usually think about our immune systems only when sick.
When your immune system recognizes a virus or bacteria using specialized receptor cells, it reacts in two stages: innate immunity and adaptive immunity. The innate immune response kicks in quickly after infection and aids in viral propagation and reproduction prevention. The adaptive immune response occurs after the virus infects us and specifically targets it.
Recently, scientists have recognized the significance of the innate immune response, which serves as the first line of defense before the adaptive immune response. The innate immune response also shapes and instructs the adaptive immune response. While scientists learn more about how viruses react and how our immune system reacts to viruses, we think about how we can quickly and efficiently boost our immune system, which is our main weapon in the fight against all types of illnesses.
The Innate Immune System of the Body
It is critical to emphasize that our innate immune system is nearly complete when we are born. On the other hand, our adaptive immune system develops later and matures alongside us as we age, allowing us to overcome new diseases as we go.
The innate immune system is the first line of defense, protecting us from potential threats posed by physical barriers such as our skin, mucus, hair, and other epithelial surfaces throughout the body, including those in the gut. A simple cough or sneeze caused by the tickling of nose hairs or irritation of the trachea’s cilia lining can also expel potentially dangerous pathogens. However, once an epithelial barrier is breached, more innate immune system components can recognize and eliminate pathogens.
Signs of a Weak Immune System
1. You Are Always Exhausted
We’ve all experienced the dreadful 3 p.m. slump, but do you feel exhausted all the time, even after a good night’s sleep? This is an obvious indication that your immune system is underperforming.
2. You have Stomach Problems
Pay attention to your instincts. It will alert you if your immune system is malfunctioning, which could cause diarrhea, bloating, or headaches. Your immune system’s health is inextricably linked to the health of your gut. Your gut contains 70-80 percent of your immune system!
3. You Weigh Too Much
Obesity currently affects one-third of all Americans. Being overweight can cause our immune systems to deteriorate. It causes chronic inflammation in our bodies, putting our immune systems on high alert. Diabetes, heart disease, and increased susceptibility to the flu are all possible outcomes. Obesity increases a person’s risk of getting the flu and lengthens their time being infectious, according to a flu study.
4. You’re Constantly Sick
Your immune system acts as a barrier, preventing intruders such as cold and flu viruses from entering your body. The barrier deteriorates when your immune system is compromised, allowing invaders to pass through. Take note: if you get sick frequently, it could signify something more serious. Schedule a checkup with your doctor to give yourself peace of mind.
Does Age Have an Impact on Immune Support?
Except for our immune systems, aging is just a number. Our immune systems deteriorate as we age. As a result, the elderly are more susceptible to diseases and have decreased resistance to them. Indeed, respiratory infections, the flu, and pneumonia are the leading causes of death in people over 65. Exercise is especially important for the elderly to “rewind the clock” and maintain a strong immune system. According to research on exercise and immunity, long-term “regular” exercise helps prevent immune system degeneration.
Ways to Boost Immune System
1. Rest and Sleep
Your body requires between 8 and 10 hours of sleep every night. We cannot emphasize how important sleep and rest are for your health, particularly in this day and age when we are constantly exposed to blue light from our computers and phones. On the other hand, a good night’s sleep produces the best hormonal response with no interruptions from light or sound.
Sleep provides two distinct immune-boosting advantages. Getting enough sleep allows the body to repair and cleanse itself effectively. When you are stressed or anxious, your body produces cortisol and adrenaline, both of which suppress your immune system. Your body diverts resources from your immune and digestive systems during an adrenaline reaction to allow you to flee any perceived danger. This human body feature served our forefathers well. Still, it may now significantly impact your healthy immunological response as adrenal depletion becomes more common due to a poor diet and a stressful lifestyle.
Second, while you sleep, your body produces melatonin, a master hormone vastly underappreciated but vital to the entire body! Melatonin has several advantages, one of which is that it can help prevent certain illnesses. In fact, as part of their alternative treatment, our cancer patients get considerable amounts of melatonin. Inadequate sleep or sleeping in bright light inhibits the production of melatonin, which lowers immune response.
2. Consume Vegetables
You should eat your vegetables, as your mother would advise. You should eat foods high in antioxidants. Fruits, vegetables, berries, dark greens, and whole grains are high in antioxidants and phytonutrients. These components can neutralize free radicals throughout the body.
Three of our favorite antioxidant-boosting superfoods are turmeric, raw cacao, and goji berries! These superfoods benefit our entire bodies, not just our immune systems!
3. Consume “The Three Gs.”
We’re talking about the healthy and delicious trinity of garlic, ginger, and greens, which will boost your immune system. Here’s why these elements are so important.
- Ginger: This sweet-tasting root has long been used to cleanse the lymphatic system, cure inflammatory problems, and prevent respiratory sickness due to its immune-boosting properties. It’s also antibacterial, which helps to strengthen the immune system and alleviate gastrointestinal issues like nausea and upset stomach.
- Garlic: Garlic contains antiviral, antifungal, and antibacterial compounds that help boost immunity. In studies, garlic consumption has been linked to a lower stomach and colorectal cancer risk.
- Green vegetables: Vegetables such as spinach, kale, broccoli, and Brussels sprouts are excellent cancer-fighting foods. They’re high in disease-fighting nutrients, which will help your immune system stay strong. Are you just getting started with your greens? Vegetables such as spinach and kale may be included in fruit smoothies.
4. Food Allergies Should Be Avoided
A food allergy occurs when your immune system misidentifies a certain food as a foreign invader, resulting in many unpleasant side effects. To combat this erroneous virus, your immune system produces antibodies, which can cause long-term harm to the body and annoyance in everyday life. A weakened immune system resulting from stress and poor nutrition is more likely to cause problems than a more active immune system better suited to respond appropriately.
One of the most compelling reasons we encourage our readers to eat organic is the link between food allergies and conventionally grown vegetables, meat, and dairy. Pesticides and genetically modified organisms (GMOs) in traditionally farmed foods have been linked to a decades-long global increase in the immune system and developmental illnesses. GMOs and processed foods can cause the leaky gut syndrome, a condition in which undigested proteins, carbohydrates, and lipids escape from the small intestine into the bloodstream. Chronic fatigue, dietary sensitivities, cognitive fog, and potential autoimmune disorders are all symptoms of Leaky Gut Syndrome.
5. Take Some Vitamin D
Unless you’re Count Dracula, you should get at least 10-15 minutes of sun each day. (Sunlight causes our bodies to produce more vitamin D.) As Americans, we are falling short of this goal; more than 40% of us are vitamin D deficient. If we don’t get enough vitamin D, we are more likely to get upper respiratory infections, osteoporosis, heart disease, depression, and colon cancer. If you must avoid the sun during the winter, try to get your vitamin D from food (which can be challenging) or take a maximum absorption vitamin supplement.
6. Quiet Is Beneficial
Let’s find more peace for our city’s residents! According to new research, noise pollution may affect your immune system. Excessive noise has been linked to higher cortisol levels in the blood, which raises blood pressure and blood sugar levels while impairing the immune system’s ability to function properly. So, turn off the television and seek solitude in nature or with noise-canceling headphones!
Exercise benefits our bodies by strengthening them, increasing blood circulation, stimulating the lymphatic system, and assisting the body in eliminating toxins and providing nutrients to every cell. Including more exercise in your daily routine will not only help you lose weight but also strengthen your immune system and keep you away from getting sick as often, especially during the winter months.
Exercise causes your body to release endorphins, which boost your energy and happiness. When you’re feeling good, your immune system immediately improves! Using an ice plunge pool is one of our favorite ways to boost immunity and stimulate microcirculation!
8. Nutritional Fundamentals
Consider what you can get from your regular diet before supplementing with all kinds of (sometimes chemically made) vitamins. Increase your vitamin C and antioxidant levels by eating various fresh and raw fruits and vegetables. These nutrients are essential for immune function. You can also add extra spices like ginger and turmeric, which are anti-inflammatory and boost your body’s heat production.
Avoid sweets and dairy products for a few days if you’re tired or sick. Excess sugar raises insulin levels, followed by a drop in blood glucose, which promotes low-grade inflammation, whereas dairy products thicken phlegm.
9. Drink Plenty of Water
Water not only keeps you hydrated; it also transports oxygen to all of your cells. The best cells are those that have been oxygenated! Water also helps the body remove toxins, so drinking more may help prevent toxins from accumulating and wreaking havoc on your immune system. The best time to hydrate is right after you wake up and before you consume any other foods or beverages!
10. Eat Colorful Foods
A healthy diet can help you stay healthy. Consume a rainbow of vegetables and fruits daily to get a wide range of nutrients. A healthy diet includes lean proteins and complex carbs such as brown rice and quinoa. Reduce your consumption of processed foods, sweets, and low-nutritional beverages such as soda and alcoholic beverages.
Immune Boosting Supplements
- Vitamin C
Vitamin C may help prevent viral, bacterial, and other infections by shortening the duration of cold symptoms, acting as a natural antihistamine and anti-inflammatory, and reducing the severity of cold symptoms.
- Vitamin D
Vitamin D, one of the most important immune-boosting nutrients, can reduce the likelihood of getting a cold or the flu. It should be taken consistently. Here’s how to tell whether you’re lacking in vitamin D.
- Vitamin A
Short-term vitamin A supplementation can help the body fight infections, especially respiratory infections.
Zinc can help decrease the number of infections and length of illness when taken within 24 hours of the onset of a common cold.
Selenium is an important nutrient for the immune function that can be obtained through foods such as Brazil nuts. Selenium is also an antioxidant that helps the body fight bacteria, viruses, and cancer cells.
Raw honey relieves minor pain and inflammation of mucous membranes, such as those in the nose and mouth, and it is antibacterial and antioxidant. Mix it into tea or hot water with lemon to relieve coughs and sore throats. (Honey should not be given to children under one.)
Probiotics contain “good bacteria,” improving gut health and influencing immune system activity and regulation. They can help reduce the occurrence of respiratory illnesses, particularly in children.
Frequently Asked Questions
- How to keep a healthy immune system?
Vitamin C is abundant in citrus fruits, berries, melons, tomatoes, bell peppers, and broccoli. Eggs and fatty fish both contain vitamin D. Milk and 100% juices fortified with vitamin D are other excellent sources.
- How to maintain a healthy immune system?
A healthy immune system first makes a barrier that keeps antigens, or foreign substances, from getting into the body. If a foreign item breaches the barrier, the immune system produces white blood cells, other chemicals, and proteins to combat and eliminate it.