Every day we’re exposed to a big selection of probably harmful microorganisms – reminiscent of colds, flu and even Covid. But ours immune system – a network of complex pathways in our body – helps protect us against these microorganisms and other potential diseases. Basically, it recognizes foreign invaders like viruses and bacteria and takes immediate motion to defend us.
Humans have two forms of immunity: innate and acquired. Innate immunity is the body’s first line of defense, consisting mainly of physical barriers (reminiscent of skin) and secretions – including mucus, stomach acid and enzymes present in saliva and sweat, which prevent microorganisms from entering the body. It also consists of cells that attack any foreign invaders that enter the body.
Adaptive immunity it’s a system that learns to acknowledge a pathogen. It is regulated by cells and organs in our body reminiscent of the spleen, thymus, bone marrow and lymph nodes. When a foreign substance enters the body, these cells and organs produce antibodies and immune cells specific to that harmful substance to attack and destroy it. They also remember the pathogen for future use.
There are many things we can do to support our immune system and even improve its functioning. Simple changes to your diet and lifestyle can play an enormous role in avoiding disease.
We are what we eat
The nutrients we get from the food in our diet play a key role in each constructing and maintaining our immune system.
Take an amino acid for instance arginine. This is obligatory for the production of nitric oxide in immune cells, which is a crucial defense molecule against organisms. Vitamin A and zinc play a key role in the rapid reproduction of immune cells. Vitamin C contributes to immune defense by supporting the cellular functions of each immune systems. Similarly, Vitamin E It has been shown to boost the immune response in animals and humans and provide protection against several infectious diseases reminiscent of flu, Covid-19 and the common cold.
A varied diet that features fruit and vegetables, whole grains, nuts, seeds, dairy products, in addition to fish, meat or alternatives to plant proteins will contain these key nutrients that support our immune health.
The huge combination of microorganisms living in our intestines – often called our microbiome – despite their small size, in addition they have a big impact on our health and well-being. In fact, the microbiome is also known as “second brain” resulting from its extensive connections with the body’s organs and systems.
One of the special roles that microbes play in our intestines immune function. They help control inflammation, a process the immune system uses to guard us from harmful pathogens. Ensuring a healthy microbiome can improve the functioning of your immune system.
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There are some ways to support our microbiome through the foods we eat. Studies have shown for instance Mediterranean dietwhich is wealthy in vitamins, minerals and dietary fiber, it has anti-inflammatory effects in the gut, which can help strengthen the body’s immune functions.
This effect can be explained by the presence of a strain of bacteria called “co is”. the key to regulating immunity. This bacterium is generally low in the Western diet, but is high in the Mediterranean diet. You also needs to avoid too many refined grains, sugars, and animal fats, amongst other things increase inflammation in the body, which weakens the immune response.
Probiotics (supplementary blends of live bacteria) might also provide advantages. Studies have even shown a probiotic mix of bacterial strains and reduced the amount of virus detected in the nose and lungs, in addition to the duration of symptoms in Covid-19 patients.
Leading a healthy lifestyle
Your lifestyle can even have a significant impact on the functioning of your immune system.
For example, smoking affects each innate and acquired immunity, causing each an excessive response to pathogens and a discount in immunity. Alcohol has also been shown to extend susceptibility to each bacterial and viral infections. It does this by changing the way our immune system defends itself against infections. Even individuals who drink moderately could have a weakened immune system.
Sleep can be crucial for maintaining immune function. Research shows that frequent and poor sleep causes inflammation in the body. This may worsen the immune response, increasing the risk of infection and increasing infections. Teens who sleep only about six hours are also more prone to suffer from common illnesses reminiscent of colds, flu and gastroenteritis.
Stress is one other factor that is understood to have a significant impact on the immune system. It’s not only chronic stress that weakens the immune system – even short periods of stress (reminiscent of testing) may worsen immune function. Fortunately, mindfulness meditation (which can help with stress management) can be beneficial for the immune system – even though it is just not yet entirely clear why.
Exercise has also been shown to affect immune function, a finding supported by research physical activity of moderate intensity particularly (e.g. brisk walking or ballroom dancing) may improve the immune response. However, it is vital to strike the right balance because long, intense exercise without sufficient rest between workouts can actually worsen your immune system and increase your risk of catching an infection. According to some data, this decline may occur only after 90 minutes physical activity of moderate or high intensity.
Of course, Vaccine stays the best solution to prevent infections from many common diseases, reminiscent of influenza. But a great diet and lifestyle – amongst others preventive actionsreminiscent of washing your hands or wearing a face mask – support your immune system and the effectiveness of vaccines.