Our body's immune system is a scheme designed to generate a synchronized and defensive response to the intrusion of foreign substances, called antigens into the body.
It is organizationally split up into
- Innate (or natural) immune system,
- Adaptive (or acquired) immune system.
The innate immune system comprises of the body's early intrinsic defense mechanisms, including skin and mucous membranes; white blood cells like monocytes, macrophages and neutrophils; and the complement system.
Activation of the adaptive immune system occurs after the antigens breach the above-mentioned barriers of the natural/innate immune system; the adaptive arm of the immune system renders a long lasting protection from the forthcoming danger signals through the foreign substance/antigen.
The adaptive system is the one responsible for the antigen-antibody reaction (an antibody is a Y-shaped protein, produced by the blood cells called plasma cells, which in turn derive from the B-cells, in response to antigens like bacteria and viruses; it is allocated to neutralize the invading microorganisms).
The components of the acquired/adaptive immune system are antibodies and B cells (type of WBCs), which mediate the humoral immune response, plus T cells and natural killer cells that arbitrate the cell-mediated immunity.
If these body defense mechanisms go haywire, an individual becomes susceptible to contracting infectious/contagious and communicable diseases easily. For instance, people with potent immune systems tend to get less sick during the winter months, whereas those with a vulnerable immunity feel somewhat more under the weather, time and again.
Furthermore, a vigorous immune system plays a leading role in warding off cancer. Possessing a strong immune system is indispensable for a robust body and mind and keeping the infections at bay. It might seem elusive to maintain a sturdy resistance-enduring immune system; nevertheless, there are 20 innumerable ways to be as fit as a fiddle!
Healthy food (Fruits, Vegetables, and Herbs)
"Let food be thy medicine and medicine be thy food" (Hippocrates). Countless super disease-fighting foods and adjustments in your diet demonstrate beneficial substantiation in scientific researches. A balanced diet forms the fundamental basis to strengthen the immune system.Vitamin-C Loaded Foods
One of the surefire ways to get your immune system running is incorporating vitamin-C rich foods in your regular diet schedule. These include, but are not limited to citrus fruits like oranges, tangerines, pineapples, pummelos, grapefruits, lemons; tomatoes; guavas; papayas; berries like raspberries, strawberries, blueberries; vegetables like broccoli, and leafy greens.
Vitamin C-rich foods are laden with antioxidants, which are molecules that fend off the unwanted guests (microorganisms) via defending from free-radical damage. Free-radicals (such as superoxide and hydrogen peroxide) are extremely reactive chemical molecules that have an unpaired electron in the valence shell, are conducive to inducing oxidative cell injury, and are deteriorating the defensive mechanisms of the immune system.
Hence, the antioxidants prevent and delay cell injury, aiding to amplify the overall immune system.
Garlic
Garlic encloses a potent antimicrobial constituent, called Allicin. Allicin is a sulfur-based compound that has revealed an inordinate efficacy against infections like MRSA (methicillin-resistant Staphylococcus aureus). Furthermore, Allicin in garlic augments the function of WBC's (white blood cells) to annihilate the cold and influenza (flu) viruses, explicating its anti-viral properties.
Other than that, garlic's anti-inflammatory characteristics are renowned, as are its cardio-protective attributes (lowering LDL, aka bad cholesterol and reducing the blood pressure).
Beta-Carotene Stuffed Foods
Fatal flu is wandering around and your immune system is going rusty; do not panic!
These incredible carotenoids with surplus antioxidants fortify the failing immunity; forbye, scientific researchers have uncovered a negative correlation between the use of carotenoids and the development of cancers. These beta-carotene-rich foods entail carrots, asparagus, lettuce, kale, spinach, grapefruit, sweet potato, and cayenne pepper family like capsicum, jalapeno, bell peppers and so on so forth.
Cayenne peppers are eminent for their compelling immune-stimulating uniqueness. They raise the body temperature, making you sweat, and improve oxygenation. Sweating is one of the most convenient ways to flush out the superfluous toxins from your body and thereby accelerate immunity.
Astragalus and Goldenseal
Astragalus is a herbaceous plant, whereas Goldenseal is a medicinal plant. Scientific reports have ascertained that these natural, wholesome immune modulators considerably preclude infectivity, via minimizing the activity of pro-inflammatory cytokines (which are the proteins provoking inflammation and acting as recruiters for the inflammatory cells like macrophages).
These Chinese medicine botanicals, considered as adaptogens are available as tinctures, tea, etc. Adaptogens are herbal substances that greatly heighten your body's resistance to compete with stress (both physical and mental), conquer fatigue, and serve as endurance boosters.
Parenthetically, easy fatigability signifies as one of the forewarning of a deranged immune system. This same reason underlies conditions like chronic fatigue syndrome and fibromyalgia; immunosuppression plays a major part in the pathophysiology of these ailments.
Echinacea
Echinacea is an ambrosial flowering plant, which has shown to enhance the disease-warriors in the blood (WBC's), and thereby guard from common cold and flu. It can be taken in the form of a tea or a tincture, mixed with a little water, every four hours when you are coming down with a cold.
Caution: Echinacea is probably safe; yet, some studies illustrate allergic reactions with this herb. If you are predisposed to allergies, it is better to consult with your physician first before taking Echinacea. Additionally, individuals suffering from autoimmune disorders should possibly avoid this herb, since these disorders can deteriorate further.
Ginger
Just like garlic, ginger owns anti-inflammatory and antioxidant traits. It is soothing, alleviates sore throat, and relieves congestion when consumed as a tea during viral infections. Moreover, it is corroborated that ginger exhibits noticeably effective results in inhibiting the proliferation of several cancers, particularly owing to its efficacious ingredients like shogaol.Onions
Onions contain a natural chemical called quercetin. Quercetin is nature's anti-histamine that will dry up your nasal passages and paranasal sinuses, and therefore attenuate the flu symptoms. For the same reason, onions act as antioxidants, shielding from free-radical damage, therefore boosting the immune system.Probiotics
"All disease begins in the gut" (cited by Hippocrates, the father of clinical medicine). One of the root causes of a weakened immune system is a dysfunctional digestive system.
Probiotics are healthy gut flora (bacteria), such as Lactobacillus, and some adverts claim that these good bacteria optimize the immune system via influencing various developmental stages of the immune system, for instance, escalating the regulatory T cell numbers, albeit these assertions are controversial.
Certain probiotics are favorable for treating different types of gastroenteritis, as they are supposed to exterminate the harmful bacteria, ease intestinal disorders like antibiotic-associated diarrhea, lactose intolerance, and irritable bowel syndrome.
Along these lines, one can say that a healthy gut will promote a strong immune system; given that, having a healthy gut implies smoothing out the process of absorption of vital nutrients from the gut.
It is easier to acquire these astounding Probiotics from selected food products, like yogurt, soft cheeses (which act as transporters for probiotics), miso (a Japanese paste prepared from soybeans and sea salt); nonetheless, only those labeled as containing "live and active cultures" are advantageous.
Raw, Organic Apple Cider Vinegar
A must have in your pantry! Employing apple cider vinegar in your normal dietary regime performs a bang-up job via hastening the activity of digestive enzymes and bolsters your resistance to illnesses and microbial assaults.Ginseng
Panax Ginseng is an herbal remedy, extensively surveyed to restore a balanced immune system. Ginseng is mostly grown in Asian countries, like China, Japan, and India.
This botanical herb owns various testimonials in diminishing the pro-inflammatory cytokines and thus, assists in recuperating from inflammatory diseases, infections, and acute inflammatory sepsis (sepsis is a perilous condition characterized by the presence of viable harmful bacteria and toxins in the blood); all of which shatter the immune system to a greater extent.
Either brewed as a tea or taken as a liquid extract, your body will become enriched with essential vitamins and nutrients.
Orthosiphon stamineus
A herb in the traditional folk medicine, which is currently extensively studied for its immunomodulatory effects. This herb, which is usually brewed in the form of tea, displays antioxidant, anti-inflammatory, antimicrobial, and numerous other valuable activities.Olive Leaf Extract
The olive plant is an ancient therapy that has an all-embracing history of use against infections and other preventable diseases. This is predominantly because of the reason that the olive leaf is rich in polyphenols, validated in scientific investigations as being powerful immunomodulators. These polyphenols possess antioxidant, antimicrobial, and cardioprotective activities. The results obtained after consumption of olive leaf extract are quite auspicious.Water
Maintain hydration by drinking a sufficient quantity of water. This will facilitate expulsion of all toxins and harmful wastes through the kidneys. Detoxifying your blood will upsurge the immune system via preventing accumulation of toxins.
Dehydration is the cornerstone for predisposition to various diseases; simultaneously, it hinders convalescence from illness. Consequently, developing a habit of drinking at least 10 to 12 glasses of water on a daily basis serves as a secret weapon to bump up the metabolism, digestion, and your immune system.
Refrain from Unwholesome Diet
"Eat less sugar, you are sweet enough already!" Attempt your level best to cut down on junky, sugary, and processed foodstuffs. These just contribute to obesity and obesity is analogous to adding insult to an injury, especially if you already own a feeble immune system.Lifestyle Modification
Muddle through Stress
It is not necessarily a fluke that you have an increased propensity to pick up a cold after successfully meeting a grueling project deadline. Do not regard stress with skepticism! Our body cells respond to everything that our mind utters; mental stress undermines our immune system.
Mental anguish triggers the release of stress hormones like cortisol, a notorious marker secreted by the adrenal gland and accountable for immunosuppression. Cortisol hampers the proliferation of T cells via prompting them to become unresponsive to a cytokine, called interleukin-1 (IL-1). IL-1 acts on T cells to expand their growth, differentiation, and their viral and tumor scavenging functions.
The sum and substance: Implementing yoga/meditation practices during challenging circumstances can mitigate your nerves in a matter of minutes.
Exercise
Work out five or more days a week and spend fewer days under par. Exercise flushes out the microorganisms that might be dwelling within your respiratory tract, and thereby can safeguard against common cold and flu.
Physical activity/yoga/meditation all stifle the release of stress hormones, and reinvigorate your immune system. Besides, moving your body will make you sweat, and as aforementioned, sweating aids with a stronger immune system by eliminating toxins through the skin.
Pills not a Solution to every Problem
Abstaining from pills is imperative to uphold a sound immune system. The more chemicals you introduce into your system, the more detrimental effects your body's strengthening system is going to encounter eventually.Get Enough Sleep and Rest
Grandma's rhyme: "early to bed, early to rise keeps you healthy, wealthy, and wise" (Benjamin Franklin)! Some people would stop at nothing, pushing themselves beyond their limits to accomplish their goals, even if it means compromising their sleep and health.
Surveys confirm that sleep deprivation not only augments the C-reactive protein levels (a major inflammatory protein), up-regulates the stress hormones; but, above all, causes the decline in melatonin levels due to lack of sleep, fosters the injury by free-radicals (melatonin is a powerful free-radical scavenger) and hence, compromises our immune system in the wink of an eye.
Thus, getting adequate amounts of sleep and rest is crucial; or else, you might catch a cold sooner!
Avert cigarette smoking
Cigarette smoking is injurious to health! Hence, people who smoke should cease this addiction. Smoking cigarettes instigates alterations at molecular levels, causing DNA mutations, and several different cancers, lung diseases, gastric and cardiac diseases, etc. Strictly speaking, "cigarette smoking is an immune system-wrecker."Air Pollution
A survey published in the Journal of Allergy and Clinical Immunology, 2010, substantiated that air pollution represses the regulatory T lymphocytes (Treg cells) of the immune system and that the depressed levels of T-cells intensify the asthma symptoms by causing a diminution in the total lung capacity.Conclusion
Our immune system is relentlessly surfacing through ordeals by being consumed in combating illnesses and by the toxins' barrage of our contemporary world; this not only batters our body's strengthening configuration system and its B and T-cell (type of WBCs) components, but also our DNA coding, triggering infections, mutations and malignancies/cancers.
Ignorance is bliss; on the contrary, adopting a blithe attitude towards your health is a misery. Integrating the above-mentioned modes can keep our immune system alive and kicking for long. "My two cents: Be vigilant! Lookout after your body and your body will take care of you!"