How to optimize your Immune system?
Relation of Immunity and Nutrition
During Illness people with the idea of boosting immunity take some special food or fruits. For example citrus fruits ( for vitamin C ), tea mixed with honey , herbs and special food preparation. But it should be remembered that our immune system is complex and is influenced by an apt balance of many factors, not only diet or any particular nutrient. However, a proper balanced diet consisting of the essential nutrients along with healthy peaceful lifestyle ( with lifestyle factors like adequate sleep , proper exercise and minimum stress ) effectively prepares the body to fight disease.
Interesting facts about Immune System
Daily we are exposed to potentially harmful and dreadful microbes of different sorts. Our immune system is designed very smartly and has a network of intricate stages and pathways in the body so that it can protects us against these harmful microbes. Microbes like bacteria, viruses, and parasites are recognized and are acted upon. Immunity in humans is of two types.
Innate immunity is actually the first-line defence of the body which fights the pathogens that try to invade our bodies . This line of defense constitutes of the protective barriers. They are
- Skin is the shield against majority of pathogens
- Mucus are there to trap pathogens
- Stomach acid ( HCL ) that secretes destroys many pathogens present in food
- our sweat and tears have enzymes which create anti-bacterial components.
- Immune system cells that diligently attack all foreign cells entering the body
Acquired immunity ( adaptive ) is a system that with time learns to recognize a pathogen. spleen, thymus, bone marrow, and lymph nodes are the main organs which are involved . When a foreign substance enters the body it triggers these cells and organs to create antibodies.
It also leads to the multiplication of immune cells (including different types of white blood cells) that specifically attack and destroy the harmful substances . Our immune system stores the information which helps the body to react faster when the same pathogen enters the system.
There are different other conditions that trigger
Antigens are foreign to the body, which triggers immune cell activity. Allergens are one type of antigen ( e.g. grass pollen, dust, food components, or pet hair ) .Allergens can cause a hyper-reactive response which triggers the release of too many white cells . The symptoms vary widely. For example, an allergy to mold causes wheezing and coughing in a sensitive individual but these reactions are not same for many others.
Inflammation is one of the important step of the body’s innate immune response. Inflammation occurs due to the histamine released by mast cells ( on of the fighters of immune system which attends first ).
Inflammation is the swelling that are painful and it releases fluids to help flush out the pathogens. The histamines also acts as whistle blower and send signals so that the body discharges more white blood cells to fight the infection. However, prolonged inflammation cannot be allowed as it can lead to tissue damage.
Immunodeficiency disorders can depress or completely disable the immune system, and may be genetic or acquired. Acquired forms are more common and include AIDS and cancers like leukemia and multiple myeloma. In these cases, the body’s defenses are so reduced that a person becomes highly susceptible to illness from invading pathogens or antigens.
Autoimmune disorders ( for example : lupus, rheumatoid arthritis, or type 1 diabetes are hereditary diseases in which the immune cells attack and destroy healthy cells.
The factors that depress our immune system.
Inflammation is one of the important step of the body’s innate immune response. Inflammation occurs due to the histamine released by mast cells ( on of the fighters of immune system which attends first ).
Inflammation is the swelling that are painful and it releases fluids to help flush out the pathogens. The histamines also acts as whistle blower and send signals so that the body discharges more white blood cells to fight the infection. However, prolonged inflammation cannot be allowed as it can lead to tissue damage.
Immunodeficiency disorders can depress or completely disable the immune system, and may be genetic or acquired. Acquired forms are more common and include AIDS and cancers like leukemia and multiple myeloma. In these cases, the body’s defenses are so reduced that a person becomes highly susceptible to illness from invading pathogens or antigens.
Autoimmune disorders ( for example : lupus, rheumatoid arthritis, or type 1 diabetes are hereditary diseases in which the immune cells attack and destroy healthy cells.
The factors that depress our immune system.
- Older age: As we grow old the efficiency of our Immune system also decreases. The Organs like thymus and Bone marrow release lesser immune cells . So it becomes difficult for us to fight the infections. This can worsen with micronutrient deficiencies which commonly happen in aged people.
- Smoking and alcohol : Smokers and people who take alcohol actually contributes to the suppression of Immune system.
- Pollution : The environmental pollution is a major factor for the suppression of the immune system.
- Excess weight: Obesity is associated with chronic inflammation ( low grade ) which occurs due to adipocytokines released by fat tissue. Research
shows that due to obesity the T cell activity decreases as a result obese people become prone to influenza virus. - Poor diet: Poor diet which lack in nutrients can impair the production and activity of immune cells and antibodies.
- Chronic diseases: Autoimmune and immunodeficiency disorders attack body’s immune cells.
- Chronic mental stress: Stress releases hormones like cortisol that impairs the function of the immune cells.
- Lack of sleep and rest: Sleep is a time of restoration and repair for the body, during which a type of cytokine is released that fights infection . we should atleast sleep for 7 to 8hours straight and also late sleeping habit affects the immunity . So should strictly follow the policy of early to bed and early to rise makes a person healthy and wise.
Immunity boosting diet
A person should take a balanced nutrient rich diet as per his or her need to allow the body function optimally ( including the immune system ). Balanced proper dietary patterns may prepare the body better for microbial attacks and excess inflammation. It is unlikely to think Individual foods offer special protection. Each stage of the body’s immune response relies on many micronutrients like vitamin C, vitamin D, zinc, selenium, iron, and protein (including the amino acid glutamine).
The diet taken should consist of variety of healthy natural food . Ultra processed food can cause chronic inflammation of the intestine which is associated with suppressed immunity.
The microbiome constitutes of trillions of microorganisms that live in our bodies, mostly in the intestines. Scientists are trying to find what role microbiome plays in immune function. The gut is a major site of immunological activities. The diet majorly determine what kinds of microbes live in our intestines. A high-fiber plant-rich diet with plenty of fruits, vegetables, whole grains, and legumes helps in the growth and maintenance of beneficial microorganism . Certain helpful microbes disintegrate the fibers into short chain fatty acids, which stimulate immune cell activities. These fibers are prebiotics ( as they feed microbes ) .Therefore, a diet containing probiotic ( live helpful microbes ) and prebiotic foods may be beneficial.
Example of Probiotic foods -The diet taken should consist of variety of healthy natural food . Ultra processed food can cause chronic inflammation of the intestine which is associated with suppressed immunity.
The microbiome constitutes of trillions of microorganisms that live in our bodies, mostly in the intestines. Scientists are trying to find what role microbiome plays in immune function. The gut is a major site of immunological activities. The diet majorly determine what kinds of microbes live in our intestines. A high-fiber plant-rich diet with plenty of fruits, vegetables, whole grains, and legumes helps in the growth and maintenance of beneficial microorganism . Certain helpful microbes disintegrate the fibers into short chain fatty acids, which stimulate immune cell activities. These fibers are prebiotics ( as they feed microbes ) .Therefore, a diet containing probiotic ( live helpful microbes ) and prebiotic foods may be beneficial.
- curd live active cultures
- fermented vegetables
- sauerkraut
- tempeh
- kombucha tea
- kimchi
- miso
- kefir
Examples of Prebiotic foods -
- Generally fruits
- vegetables
- beans
- whole grains act as prebiotics.
Vitamin and mineral
Body’s immune response can alter due to the deficiency of micronutrients. Animal studies have found that deficiencies in zinc, selenium, iron, copper, folic acid, and vitamins A, B6, C, D, and E can alter immune responses.
These nutrients work as antioxidants to protect healthy cells , activity of immune cells and helps in the production of antibodies. Epidemiological studies find that those who are poorly nourished are at greater risk of bacterial, viral, and other infections.
Eating a good quality balanced diet can prevent deficiencies in these nutrients. However, there are certain populations , medical conditions and situations in which one cannot always eat a variety of nutritious foods, or nutrient needs increase.
In these cases a vitamin and mineral supplement may help to overcome nutritional deficiency .Studies have shown that vitamin supplementation can improve immune responses in these groups. Low-income households, elderly , pregnant and lactating women, infants and toddlers, and the critically ill are in the risk zone. CONSULT A PHYSICIAN OR DIETITTAN before using a supplement.
NOTE:
These nutrients work as antioxidants to protect healthy cells , activity of immune cells and helps in the production of antibodies. Epidemiological studies find that those who are poorly nourished are at greater risk of bacterial, viral, and other infections.
Eating a good quality balanced diet can prevent deficiencies in these nutrients. However, there are certain populations , medical conditions and situations in which one cannot always eat a variety of nutritious foods, or nutrient needs increase.
In these cases a vitamin and mineral supplement may help to overcome nutritional deficiency .Studies have shown that vitamin supplementation can improve immune responses in these groups. Low-income households, elderly , pregnant and lactating women, infants and toddlers, and the critically ill are in the risk zone. CONSULT A PHYSICIAN OR DIETITTAN before using a supplement.
NOTE:
Megadose supplements (many times the RDA) can sometimes be harmful or even suppress the immune system (e.g., as with zinc).For healthy individuals supplements are not replacements for a healthy diet.
Herbal Supplements :
Several herbal supplements have been suggested to boost immune function. Lets see what research says.
Herbal Supplements :
Several herbal supplements have been suggested to boost immune function. Lets see what research says.
- Garlic: The active ingredient in garlic (allicin sativum) is believed to have antiviral and antimicrobial effects on the common cold but clinical trials comparing garlic supplements to placebo are lacking.
- Echinacea: Cell studies have shown that echinacea can destroy influenza viruses, but we need lack human studies to conclude the fact.
- Tea catechins: Cell studies have shown that tea catechins found in green tea can prevent flu from replicating and can increase immune activity. Human trials are still limited.
Steps one can follow
- Eat a balanced diet with plenty of water.
- Don’t smoke
- Drink alcohol in moderation.
- exercise. ( 150 mins of exercise / weekly )
- Aim for 7-9 hours of sleep
- Aim to manage stress. ( you can do by joining yoga , meditation , follow hobbies and recreational activities )
- Maintain personal hygiene .
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