The 8 Tips To Strengthen The Immune System

The 8 Tips To Strengthen The Immune System

 8 Tips To Strengthen The Immune System

Have you ever noticed that some people get sick more frequently than others?

Even thinking back to our own life, it may have happened that we did not get sick for a very long time and suddenly pass whole periods always chilled or in bed with the flu.

It happens especially when the commitments overlap and the stress increases between traffic, work, and management of daily life, making us more tired and vulnerable.

In these conditions it is normal for the immune system to have moments of failure and is less efficient. But is it possible to strengthen it in some way?

How to boost the immune system naturally?

On what "forces" we can count

The human immune system is something very complex that has developed over the course of evolution and that, as we will see, changes continuously.

Its task is to protect the body with a real combat team that acts in different ways: from bacteria to viruses, from fungi to parasites of all kinds, there are in fact many potential pathogens that can cause us damage.

Knowing how to protect differently depending on who attacks us is our great strength.

Our health is in fact protected by different levels of defense, which can be grouped into two large subsets: the innate and adaptive immune systems.

The innate immune response is non-specific, that is, it acts indiscriminately against every pathogen in a short time and represents the first line of defense. This type of immunity is essential for maintaining homeostasis and preventing the invasion of microbes.

The components of innate immunity include mechanical, chemical, or biological barriers: skin, eyelashes, sweat, mucus, but also intestinal microbiota and acid pH of the stomach are all ways thanks to which a kind of obstacle to external agents is created. Even cytokines, some types of antibodies and lymphocytes are mechanisms that belong to the innate immune system.

strengthen-immune-vegetables

Only vertebrates, on the other hand, have the adaptive immune response, which acts more specifically against all those pathogens that also have the ability to adapt and evolve in no time.

The immune system's task is not only to act against foreign elements but also includes the elimination of old, damaged or altered cells present in our body, avoiding proliferations that would be dangerous in the long run.

When the immune system weakens

The moment we experience even simple symptoms such as redness, inflammation or pain, it means that we are under attack, but even a simple fever is the signal that our defense system is already acting.

Fever is in fact nothing more than the body's way of protecting itself: many pathogens do not resist certain temperatures and raising the temperature by a few degrees in the body the environment is the first tactic that the innate immune system puts in place and which also favors his intervention.

When we live a state of exhaustion, tiredness, and loss of appetite or we easily become subject to infections by bacteria or fungi (as in the case of candida or herpes), it means that our immune system is weakened and that intervention is needed to don't risk getting sick and weakening us too much.

In some special cases the immune system "goes crazy" and does not recognize cells that are actually healthy, attacking them and triggering autoimmune diseases: type 1 diabetes, celiac disease, inflammatory bowel diseases such as Cohn’s disease and ulcerative recto colitis is just some examples. , and medical treatment is indispensable.

Immune system and age

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As we age, numerous changes occur in the human body, including a certain reduction in the immune response capacity, with a consequent increase in the chances of getting sick and being the victim of often fatal infections.

The thesis is confirmed by the data: we are an "old" country says Istat, second only to Japan, but even if life expectancy has extended to about 83 years, the state of health stops on average around 60 years.

Not exactly reassuring data: it means that we live in a state of illness for a quarter of our existence.

The decline of the immune system with age is reflected in the increased susceptibility to infectious diseases, in the poor response to vaccination, in the increase in the prevalence of cancer, in autoimmune diseases and other chronic diseases.

Both the innate and adaptive immune responses are influenced by the aging process.

In addition, older individuals tend to have a low-grade chronic inflammatory state that often causes many age-related diseases such as atherosclerosis, Alzheimer's disease, osteoporosis, and metabolic diseases.

Nutrition status can also affect the immunity of the elderly: older people tend to eat less and with less variety, making a lack of micronutrients (vitamins and minerals) or macronutrients (especially proteins) more likely, undermining the efficiency of the production of all those components of the immune system that underlie these molecules.

The weapons at our disposal

The situation is not entirely unrecoverable, the immune system can be improved.

From the same studies that highlight the links between decreased immune system function and seniority, it has also been seen how some individuals reach old age without serious health problems, probably due to genetic and environmental factors.

Let's go back to the initial question: can we do anything to strengthen our immune system?

If there is little we can do about the genetic component, in fact following some basic principles that provide a perfect combination of virtuous habits can help us make our defenses more efficient.

Here is a small handbook:

Exercise

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Physical activity in general and in particular targeted training that stimulates the skeletal and muscular system provides further defense against diseases and physical degenerations, also reducing the incidence of depressive states and predisposition to infectious diseases.

Eliminate stress

Reducing stress is an advice that is given in many circumstances; it is often also considered a trigger for illness situations due to the collapse of the immune system. You can, therefore, try to adopt good habits that allow you to live better, for example by not underestimating the power of relationships and a positive attitude towards life.

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Relaxation techniques or a few minutes of daily meditation to increase self-awareness can make a huge difference, if practiced constantly.

Sleep better

A good rest is essential to help us recover the energies used during the day. Sleep and immunity are connected bi-directionally: activation of the immune system impairs sleep, and sleep in turn affects our body's defense system.

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Good nighttime recovery is associated with a reduced risk of infection and can improve the outcome of infections and responses to vaccinations, while prolonged sleep deficiency can lead to low-grade chronic inflammation and is associated with various diseases that have a component inflammatory, such as diabetes, atherosclerosis, and neuron degeneration.

Take care of hygiene

We get sick much more easily in the cold periods of the year because it is easier for people to be closed in poorly ventilated closed rooms for a long time.

Simple precautions such as washing hands or airing rooms could make the difference between a day of health or flu.

Cultivate social relationships

The World Health The organization defines health as “a state of complete physical, mental and social well-being, and not just the absence of disease or infirmity ".

To achieve this, we as human beings need to improve not only our metabolic health but also our psychological, emotional, intellectual, spiritual development and our social relationships.

In fact, in many studies the lack of social connections is now considered a high-risk factor in specific phases of life, like physical inactivity or hypertension.

Integrates vitamins and minerals

A commonplace that for once is true regards the antioxidant and strengthening of the immune system of vitamin C.

Another vitamin to take in particular consideration for a possible supplementation is vitamin D. It is advisable to resort to a vitamin D supplement in the fall, when there is little sun and this vitamin cannot be produced because there is no exposure of the skin to sunlight.

It would therefore be useful, on the advice of your doctor, to resort to a vitamin D and vitamin C supplement in the period in which the flu is most widespread, or better to use multivitamin supplements with a low dosage and broad spectrum throughout the year.

Improve your diet

Integrating without having a good food base is not very useful: the consumption of fruit and vegetables in each of the 3 main meals, in at least 5 daily portions, is very important.

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For example, a good a portion of vitamin C is found, in addition to citrus fruits, also in kiwis, in green leafy vegetables such as spinach and chicory, in broccoli, cabbage, pineapple, tomatoes and peppers.

As explained above, there are anti-inflammatory and antioxidant-rich foods that are particularly protective against feverish states: some examples are garlic, green tea without sugar, or spices such as turmeric and cinnamon that strengthen the system immune and also have positive effects on overall health.

Adopt a healthy lifestyle

This would be the only basic principle to strengthen the immune system because it encompasses all the above. A healthy lifestyle, in fact, requires particular attention to nutrition and the adoption of virtuous habits.

Finally, it eliminates smoking and alcohol: as far as smoking is concerned, it is confirmed that nicotine reduces the beneficial action of vitamin C; the same goes for alcohol which lowers the immune system, which is why you should never exceed the quantity of one glass of wine a day for women and two for men.