How To Improve Your Immune System
How To Improve Your Immune System
Throughout almost every single aspect of our daily lives, we are all exposed to thousands of potentially harmful microorganisms. Whether it be by shaking hands with a friend or colleague, walking down the street or even drinking a glass of water. Without sufficient protection from these microorganisms, they can run rampant throughout the cells in our bodies, potentially causing a variety of diseases and flu.
In this article, we will be taking a look at the immune system and, more specifically, what it is, why you need it and how you can improve it.
What is the Immune System and Why do we need it?
Broadly, the immune system is made up of a variety of organs, cells and systems within our body that are designed to fight foreign microorganisms like bacteria, parasites, viruses and more. The true genius of the immune system is its ability to differentiate tissue. This is incredibly important as it allows the immune system to attack foreign and potentially dangerous tissue from the ordinary tissue within our bodies. Once this foreign pathogen is identified, the immune system will initiate something known as an ‘immune response’, which is the process where your body is protected by these pathogens. There are many aspects of the body that operates as part of the larger machine of the immune system. White blood cells move throughout blood vessels in the body on the lookout for pathogens, phagocytes absorb and break down pathogens and lymphocytes which act as a form of a natural memory bank, reminding the body of previous pathogens and how it was effective in fighting them before.
Once understanding what the immune system is and what it does, it begins to become clear why it is so crucial in maintaining regular health.
Signs You Might Have a Low Immune System
Unfortunately, our immune system can be weakened. This can happen from lack of sleep, stress, over-use of antibiotics, poor nutrition, hydration issues, excessive alcohol usage, genetic or developed diseases and more.
There are many symptoms that can be caused by having a low immune system, like diarrhea, constipation, unexpected weight change, dry eyes, frequent infections, joint and muscle pain, fatigue and even chronic headaches. These symptoms are all indications that something may be wrong with your immune system, and if you experience any of them you should consult a healthcare professional for further investigation.
How to Improve The Immune System
If you find that your immune system is low, there are a number of ways that you can boost it naturally.
Taking probiotic supplements and eating probiotic foods like yogurt are great ways to improve your immune system. Probiotics are very similar to the good microorganisms that line your gut. These microorganisms are key to fighting disease and threatening pathogens in the body, so it is essential to reinforce them with probiotics. There are many different types of probiotics. However, it is widely accepted that the most effective probiotics for immune system support are Lactobacillus acidophilus Lactobacillus Plantarum. Find these probiotics and more in Natureal’s Probiotic, which aids in supporting the immune system and supports weight loss.
Vitamin D is one of the most important nutrients for the immune system and it has everything to do with antimicrobial peptides. Antimicrobial peptides are essentially ‘effector molecules of the immune system’. They are primary helpers in immune induction, as well as inflammatory control, wound healing and more. Vitamin D plays an important role in helping the body produce these antimicrobial peptides. Take a stroll in the sun and soak up its rays to improve your immune system.
We all know that protein is key to building and repairing tissue and also fighting viral and bacterial infections. But protein is also important to the cells of the immune system, specifically whey protein. Whey protein aids in the creation of glutathione and promotes the function of neutrophils. Glutathione is widely regarded as the most crucial antioxidant in the body, as it reduces the damage to cells caused by free radicals. Neutrophils are immune cells which move to the site of an infection within the body and fight it. Whey protein promotes this function and aids in the recovery of the immune system after an attack.
As mentioned in this article earlier, lack of sleep is one of the main causes of a low immune system. Studies have shown that those that do not get adequate sleep are much more likely to get ill when exposed to a virus. In fact, studies have also found that those that are not getting adequate sleep will have a lower production of cytokines. Cytokines are a group of proteins acting as a chemical messenger, which are released by cells of the immune system. They regulate and mediate immunity along with other actions like inflammation. Cytokines are a crucial element of the immune system and without sufficient function of cytokines within the body, the immune system will be weakened. Try to achieve your recommended amount of sleep to boost your immune system. For adults aged 26-64, 7 to 9 hours is perfect.
Eat Immune Boosting Foods
Immune-boosting foods are widely regarded as foods in which are high in vitamins, nutrients or probiotics that aid the immune system in its regular functions. Foods like yogurt and miso are rich in probiotics and will help to line the gut with healthy microorganisms. Citrus fruits and bell peppers are full of vitamin C, which is perhaps one of the best immune boosters. This is due to the fact that our bodies do not produce or store vitamin C, making it crucial to source from your diet. Vitamin B6, found in chicken and salmon, is important to the biochemical reaction of the immune system. Vitamin E, found in foods like spinach and nuts, is an antioxidant that is incredibly effective at fighting off infection. Try including these foods into your diet to boost your immune system.
The immune system is an incredibly important function of the body. It is the very system that enables us to be exposed to thousands of microorganisms each and every day, commonly without so much as a sneeze. Try following these tips to take care of your immune system.