Boost your Immune System Naturally
The human body is an amazing thing. It is composed of 11 intricate systems-each of which are equally important in allowing the body to maintain proper function. When working properly, your body is able to thrive in nearly any environment on Earth. Unfortunately, as we know, our environments are filled with things that can compromise any of these systems. The world is filled with things such as bacteria, viruses, fungi, as well as many other things that can have a negative effect on our bodies.
When confronted by any of these foreign invaders, another system-the immune system, is called upon as your body’s first line of defense. The immune system does a great job on its own in working to combat these issues, but what many people do NOT know is the variety of things that you can do on your own to boost your immune system and further protect your body. There are many things that you can start doing today to aid your immune system, and could drastically help to decrease the chances of illnesses or complications that can arise in the body. Given the circumstances in current events as of late, we thought it would be great to share a few tips/reminders for our patients.
What is the immune system?
As with all systems in the body, the immune system is quite complex, so we thought we would give you a quick breakdown. The immune system is broken down into both primary and secondary lymphoid organs. The primary lymphoid organs-the thymus and bone marrow, are where special defense cells are produced. Secondary lymphoid organs such as the tonsils, spleen, and lymph nodes are both major sites of storage for these defense cells as well as major areas of attack against pathogens. Additionally, you have other barriers in your body such as various skin and mucous barriers that further serve as a line of defense in protecting your body. All of these structures work simultaneously to protect your body from foreign invaders. So what types of things can you do directly to decrease the likelihood of getting illness?
Diet
Harvard Health points out that while scientists have long recognized that people who live in poverty and are malnourished are more vulnerable to infectious diseases1. The article does point out that there needs to be more research, however, in terms of diet having a direct effect on the immune system of humans. There is evidence, however, that shows various micronutrient deficiencies in animals which can alter their immune response as measured via test tube. These particular micronutrients were zinc, selenium, copper, iron, folic acid, and vitamins A, B6, C, and E. There are already known problems with deficiencies in some of these micronutrients, (ex. Iron deficiency anemia, scurvy due to Vit. C deficiency, etc.).
It is also important to note that anytime a body is presented with a foreign invader, it triggers a process called inflammation. It is important to note that inflammation is usually a normal process by the body in healing, but persistent, residual inflammation can compromise the immune system, thus making you more susceptible to various diseases.
So what can you do in this regard? It is recommended to eat a diet high in both fruits and vegetables to ensure that you are getting these nutrients into your body. Some important foods to avoid are an excess of refined carbohydrates, soda, fried food, red meats, and margarine. If you suspect that you are missing out on some of these key nutrients, it is recommended to take a good multi-vitamin.
Exercise
Regular exercise can improve cardiovascular health, as well as protect you from a variety of diseases such as obesity, type 2 diabetes, and hypertension, to name a few. Exercise is a staple in maintaining good overall health, and therefore good immunity. Diet can improve circulation in the body, which can allow defense cells to move throughout the body more efficiently and effectively. Whether you’re doing light walking or intense training, movement is essential in actively preventing many types of diseases or illnesses.
Sleep
According to Mayo Clinic, lack of sleep can also affect immune function. According to the article, studies show that lack of sleep can increase your chances of being sick after being exposed to a virus. Additionally, lack of sleep can also have a direct effect on how long it takes you to recover from an illness. Your body’s defense cells have actually been shown to be reduced during periods of decreased sleep2. It is recommended that you allow your body to get 7-8 hours of sleep per night, so that your body has time to rebuild and maintain its defense mechanism.
Stress
There is also an abundance of research that underlines the importance of the mind-body connection. We all know that we are faced with stressors on a daily basis, both positive and negative. An interesting article by the American Psychological Association highlights a meta-analysis which showed evidence of how chronic stress can “ravage” the immune system3. They mentioned that in people suffering from chronic mild depression, their defense cells showed weaker responses in being presented with certain foreign invaders. Additionally, there is research that shows that stress/depression also has a direct effect on the time that it takes to heal from things such as surgery. This evidence supports the importance of implementing stress management techniques and coping strategies into your day to day life. Great examples of things you can do are: reading books, joining clubs, working on hobbies, exercising, or meditation.
As you know, life is all about choices. Certain actions you take in your day to day life have a direct effect on your overall health. While there is always room for more research to be done, current evidence supports that there are definitely certain variables that one can directly alter to ensure that their immune system is functioning effectively and efficiently. These are relatively simple steps, but could make a drastic difference on both your health, as well as the health of others.
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