What is the Immune system?
The immune system is an amazing protection mechanism designed to defend our body against millions of bacteria, microbes, viruses, toxins, and parasites. It keeps an account of the germs which enters and exits our body so that once the body defeats a particular kind of germ, pathogen, or infection, it can never return. Moreover, in case it comes, the immune system can easily recognize it.
Therefore, the immune system is a combination of many cells and tissues that work to protect our body against harmful pathogens (an organism that causes disease). Below we will outline some of the more important mechanisms of the immune system.
White blood cells
White blood cells stored in the lymphoid organs are also known as leukocytes. They play an essential role in maintaining our immune system. White blood cells circulate in blood vessels and lymphatic vessels, constantly looking for pathogens. When they find a pathogen, they multiply and signal other cell types to do the same. Phagocytes are the white blood cells which destroy dangerous germs and bacteria While lymphocyte white blood cell is responsible for recognizing outsiders and destroying them if they enter again. They work together as an internal security system.
Neutrophils are the white blood cells that are responsible for the healing of damaged tissues; they have a natural tendency to increase the response of our body to injuries and infections. They are very sensitive to chronic diseases as they quickly decrease in response to chronic diseases.
A Lymphocyte is also a type of white blood cell (leukocyte)
They help the body to recognize and remember previous invaders. Types of Lymphocytes—
Mainly there are two kinds of lymphocytes: B-lymphocytes and T-lymphocytes. Lymphocytes start their journey in the bone marrow. If they stay there, they mature as B-lymphocytes, travel to the thymus gland, and become T-lymphocytes.
B-lymphocytes are the intelligence system of our body, and the T-lymphocytes are the soldiers of our bodies. Both of these systems work simultaneously to fight against the invaders and improve immunity.
What to do for boosting the immunity?
Boosting the immune system can improve your overall health. What can we do to stop our immune system from getting weak?
Here are some tips and techniques which can help you to improve immunity. These are tips that you can follow in your daily routines.
- Get enough sleep: It is a very well-known fact that sleep and immunity are directly related to each other. If you do not get adequate sleep, you are more likely to get sick. Getting quality sleep can help in improving the immune system naturally.
- Moderate alcohol consumption: Consuming a high amount of alcohol can harm your immune system functioning. After a high intake of alcohol, your body continuously tries to detoxify your system, pushing our kidneys and liver to do extra work, sometimes even damaging them. It becomes so busy that it forgets its normal functioning. A high level of alcohol in your body makes your system weaker against viruses and bacteria and increases the time taken to recover from sickness. Therefore, alcohol should always be consumed in a moderate amount to let the digestive tract function properly.
- Supplement wisely: Supplements are highly recommended o treat viral disease. Many studies show that proper supplementing can help you boost your immune system. However, there is one problem associated with supplements: they are not regulated. Always be careful when purchasing them. Do your homework.
Some of the most common supplements used to get natural immunity are Vitamin D, Zinc, Vitamin C, elderberry, echinacea, and garlic. Many of the above supplements are used to combat viral diseases.
- Eat more healthy fats: Researchers say that healthy fats can improve immunity. From where can you get natural healthy fat? You can get it from numerous sources, such as salmon, olive oil, etc. These substances possess high anti-inflammatory properties, reducing the risk of diseases related to heart and type 2 diabetes. Moreover, its anti-inflammatory characteristics can help your body stand stronger against viruses. How many hours should you sleep in a day?
Adults should have at least 7 hours of sleep, infants at least 14 hours a day, while teens require 8 hours a day.
- Manage your stress level: Stress can be responsible for many diseases in your body, including lowering your immunity. Ongoing stress can make us susceptible to illness and disease. When we are stressed, our brain sends defense signals to the endocrine system, which then releases hormones that not only gets us ready for emergencies but can severely affect our immunity at the same time. They do this by chemical reactions and flooding the body with cortisol that, among other things, decreases inflammation, decreases white blood cells and NK cells (special cells that kill cancer), increases tumor development and growth, and increases the rate of infection and tissue damage. Moreover, while stressing, It would be best if you manage your stress level by involving yourself in physical activities like meditation and yoga, which can keep your mind calm in hectic schedules.
Especially for children, long term stress can damage their immune system for an extended period. In short, stress-relieving helps you boost your immunity.
- Eat whole plant food: As plant foods are rich in antioxidants and many useful nutrients, adding plant foods to your daily diet may improve immunity a. Antioxidants can reduce the level of inflammation in your body by eliminating unstable free radicals and enhancing immunity.
- Eat more fermented foods or take a probiotic supplement: Natto, kefir, kimchi, and yogurt are some commonly known fermented foods that you can take to improve the health of your digestive tract. These foods are very rich in good bacteria, known as probiotics. Moreover, intaking gut bacteria in the right proportion helps the immune system in differentiating between the normal and harmful cells.
- Limit added sugars: Excess added sugar in your diet can cause obesity. Refined carbs may reduce your immunity or might not let your body improve immunity as they are responsible for inflammation in the body fit. People suffering from obesity are prone to flu, bacteria infections, and viruses. Limiting sugar intake also helps in controlling your weight, which further reduces the risk of chronic diseases, and thus, reduces the risk of heart diseases.
- Regular exercise: Regular exercise is a way to improve immunity. Intermediate level exercise can help you to increase the effectiveness of the treatments of several bacterial and viral diseases. Moderate exercise plays a significant role in regenerating your immune cells and strengthening them while fighting against infections. Walking, jogging, cycling are some common examples of moderate exercise. Regular exercise can help you maintain your body weight and prevent obesity.
- Stay hydrated: Staying hydrated plays a very crucial point in maintaining your overall health. It lets your kidney work smoothly. All this helps in preventing disbalances in your body.
Always try to prevent dehydration by taking fluids at regular intervals. When it comes to hydration, water is your greatest ally.