The current COVID-19 pandemic has made people more aware of the importance of the immune system. Hence, many are looking for ways to improve it in order to protect themselves against the virus.
There’s a lot of talk about boosting our immune system. However, the question is, do you know how our immune system protects us? Let’s find out!
Immune System 101
The immune system is made up of organs, cells, and chemicals. It is complex, and in order to function properly, balance and harmony are required. White blood cells, antibodies, the lymphatic system, the spleen, the complement system, the bone marrow, and the thymus are the key components of the immune system that actively fight against infection, with white blood cells being the main component.
Our immune system works by recognising harmful or foreign substances, or also known as antigens that can be in the form of bacteria, viruses, chemicals, toxins or damaged cells, then attacking it and making antibodies as an immune response. Therefore, when the same antigen attacks again, our body can release the right antibody to fight the antigen, and finally protect and keep our body healthy. These actions are the reason why the immune system is crucial for our body. Without it, our body can be attacked by antigen anytime and we can get sick frequently.
The immune system can be strengthened by maintaining a healthy lifestyle, such as:
#1 Avoid Smoking
Cigarettes contain many chemicals that will interfere with the immune system, where it causes our immune system to work less effectively in fighting against diseases and infections. Moreover, it is also able to change the balance of the immune system. Hence, smokers are more likely to develop autoimmune conditions, which can lead to death and disability. Therefore, people, especially smokers are advised to stop smoking.
#2 Exercise Regularly
Exercise plays a role as a modulator in the immune system. According to a professor at Appalachian State University, exercise increases the blood and lymphs flow due to muscle construction, hence increasing the immune cells circulation as well. As a result, it roams the body at a higher rate and number. A study in 2020 also showed that exercise triggers the release of pro- and anti-inflammatory, increases lymphatic circulation and cell recruitment.
The study also suggests that physical exercise strengthens the immune system and benefits the body in the term of its response to viral communicable diseases.
#3 Minimise Stress
Although stress does not seem to have anything to do with our immune system, it actually does have an impact. More stress hormones known as ‘cortisol’ are produced when we are stressed. In a short term, cortisol is able to limit inflammation and boost immunity. However, over time, our body will get used to having a higher amount of cortisol in the blood, which may lead to inflammation. Moreover, high stress levels are also associated with depression and anxiety, which enables higher chances of inflammation as well. In the long term, this overworks the immune system, making the immune system not work properly. Apart from cortisol, stress also reduces the lymphocytes in our body, while it helps in fighting against infection, thus our body has a higher risk of getting infected by viruses, bacteria, and other antigen.
#4 Get Enough Sleep
Sleep and the immune system are closely related. Getting enough and high quality sleep can lead to a balanced immune defence, as sleep problems interfere with the function of the immune system. When sleeping, cytokines, a protein that regulates immunity and inflammation, production are increased. Contrastingly, cytokine production decreases when someone does not get enough sleep. Researchers also found that sleep strengthens your immune system by bolstering the T-cells in your body to fight against intracellular pathogens. Therefore, it is recommended to have a minimum of seven hours of sleep for adults.
#5 Have A Healthy Diet
One way to implement a healthy diet is by consuming sufficient whole fruits and vegetables. Being a natural source of food, fruits and vegetables are widely known to be rich in micronutrients, such as flavonoids, carotenoids, vitamin C, and other antioxidants, which is known to be beneficial for the immune system. While Reactive Oxygen Species (ROS) is produced due to protective action by the immune system, our immune system is also sensitive to external ROS. With the presence of antioxidants, the ROS is reduced and eliminated from our bloodstream, thus playing as a defence role for the immune system and keeping the body to function properly. Vitamin C, for instance, is known to support neutrophils to fight bacterial infections and acts as a barrier against viruses and other diseases.
#6 Consuming Vitamin and Mineral Supplements
While vitamins and minerals are essential in our lives, not everyone gets enough of these micronutrients. Hence, supplementation is recommended. Vitamins and minerals play a role in supporting the immune system as well, although they have a different effect. Vitamin E, for example, is enhancing the immune system by improving T-cell mediated function. It also enhances natural killer (NK) cells activity, as well as macrophage phagocytic capacity that fight against infection, which is believed to be related with its antioxidant properties. A study in 2008 also showed that vitamin E supplementation improves the function of T-cells in older adults. Similar to vitamin E, zinc is a powerful mineral that can help in boosting the immune system and protect our body from oxidative stress and infection. This mineral is crucial for our body, because as suggested by a study in 2008, even a small zinc deficiency can reduce immune cell responses, T-cells, NK cells, and antibodies. Despite being crucial, our body is incapable of producing zinc, hence it must be derived from external food or supplement.
Things that can suppress our immune system include a high-fat diet, a diet low in fruits and vegetables, low vitamin D, stress, excessive exercise, excessive alcohol intake and the lack of sleep.
After understanding how to strengthen the immune system, we also need to know what can destroy it. Things that can suppress our immune system include a high-fat diet, a diet low in fruits and vegetables, low vitamin D, stress, excessive exercise, excessive alcohol intake and the lack of sleep. Now that you know the factors that help or destroy your immune system, you’ll be able to take charge of your health better!
