BUILDING A NATURAL IMMUNE SYSTEM

For many of us, this is the first time we’ve seen such widespread concern about illness and the proposed measures to combat it. Returning children to schools across the country isn’t helping matters. While we can take precautions to avoid contracting an illness once it’s in our system, our immune system is left to fight it. When that battle comes, we want our internal army to have all the necessary reinforcements.  

WHAT IS THE IMMUNE SYSTEM?

The immune system is a complex network of compounds and cells that protect the body from harmful pathogens. Pathogens are microorganisms that cause diseases, which are divided into five primary types:

• Viruses
• Bacteria
• Mushrooms
• Protozoa
• worms

Now, when any of these foreign organisms enter our bodies, an immune response is usually triggered. However, the timing and impact of these initial responses depend on several factors.

Immunity refers to how well our body can resist a particular pathogen. There are three main types of immunity.

INNATE IMMUNITY

Innate or natural immunity is a general defense against a disease that a person is born with. Even if we have not previously been exposed to harmful invaders, our bodies are pretty good at mounting a satisfactory attack.

ADAPTIVE IMMUNITY

Adaptive, or active, immunity is protection that develops throughout our lives. When we encounter specific pathogens, our immune cells remember them, allowing us to respond more quickly the next time we encounter the same pathogen. Our adaptive immunity develops as we are exposed to disease or seek immunization through vaccination.

PASSIVE IMMUNITY

Passive immunity occurs when a person inherits protection from an external source. Common examples include the temporary resistance children acquire through breast milk and the transfer of specific antibodies from one child to another through gamma globulin injections.

ANTIBODIES RUSH TO THE RESCUE

When pathogens enter the body, specialized immune cells such as B and T mark the substance as harmful, triggering the production of vast amounts of specialized antibodies explicitly designed to bind to the corresponding pathogens.

Antibodies are proteins that essentially act as locksmiths, creating various keys out of protein and sugar that attach to and neutralize harmful substances that enter our bodies. In addition to an antibody’s role in deactivating a foreign substance, its presence attracts other defense cells, like a road flare attached to an intruder, resulting in a concentrated attack on the pathogen.

Once the infection has been adequately fought, these antibodies remain in our blood for a certain period. Depending on the pathogen they are targeting, some last a lifetime, while others last for a few months. When antibodies are present, our immune system is armed and ready to attack again.

SIGNS OF A WEAK IMMUNE SYSTEM

It doesn’t take a severe underlying illness to weaken our internal defenses. In fact, research shows that nearly three percent of U.S. adults have a weakened immune system. While children tend to have natural solid resilience, they, too, can develop a weakened immune system if health isn’t a priority. Here are some common signs of a weak immune system:

• High-stress levels
• A persistent, nagging feeling of malaise or fatigue.
• Gastrointestinal problems
• Severe reactions to common diseases
• Frequent infections

Factors that can actively suppress our immune system include:

• Old age
• Environmental factors such as airborne toxins
• Obesity
• Poor nutrition
• Basic conditions
• Bad Sleep Habits
• Stress and anxiety

STRENGTHENING OUR DEFENSES

We wield considerable influence when it comes to the strength of our pathogen-fighting armies. Here are some simple ways to strengthen your immune system, giving it the best chance of fighting off unwanted visitors:

NUTRITION

Our bodies need the right materials to create immune cells and antibodies. These materials include proteins and key nutrients, both of which come from the foods we eat. If we focus on eating healthy foods in reasonable amounts, our bodies can provide us with better health.

EXERCISE

It has been proven that exercise helps increase the production of white blood cells, the immune system’s primary responder. Exercise also helps reduce stress and prevent weight gain, negatively impacting our body’s defenses. A consistent daily routine can do wonders for the immune system.

SLEEP

Sleep deprivation can be very draining on the body. We need adequate rest so our cells can recharge the next day. Lack of sleep can negatively affect cognitive, emotional, and physical levels. The Centers  for Disease Control and Prevention  recommends following these sleep guidelines:

• Newborns: 14–17 hours.
• Babies: 12–15 hours.
• babies: 11–14 hours
• Preschoolers: 10–13 hours.
• School-age children: 9–11 hours.
• Teens: 8–10 hours.
• Adults: 7–9 hours.
• Seniors (65 years and older): 7–8 hours.

ADDITION

Taking supplements such as a daily multivitamin can be an excellent way to get the essential nutrients your body needs. While these supplements can benefit your immune system and overall health, it’s always a good idea to consult your doctor before adding them to your daily diet.

TAKEAWAY

Our immune system is our best friend when fighting disease and maintaining overall health. We can help it in its efforts by living a more balanced lifestyle, eating healthy foods, exercising daily, and getting enough sleep. At  Total Health and Fitness,  we create customized nutrition and fitness plans that help people, young and old, develop healthy, sustainable habits for a happier body and mind. The key to health is within your reach.