The immune system is a remarkable and vital aspect of the body that protects us against infectious diseases. Without it, we would be far more likely to get a wide range of infectious diseases and illnesses, drastically lowering our standard of living. The complex cellular network and highly specialized organs that make up the immune system all work together to ensure our safety and good health.
With the rising rates of both genetic and lifestyle-related disorders, this is an issue that can no longer be ignored. Keeping up with regular checkups and screenings can help lower your chance of contracting these illnesses. Individuals should also take preventative measures to manage their stress and maintain good mental health. Boosting one's natural immunity is an excellent and cost-effective way to stay healthy.|
Eating well, exercising frequently, and getting plenty of sleep are all essential for maintaining a healthy immune system. A nutritious diet and a healthy lifestyle do wonders for your immune system. But before discussing immunity-increasing foods and habits, it is important to understand the fundamentals of the immune system.
What is the Immune System, and What Does It Comprise of?
The immune system is a natural protective shield against diseases. It is a complex network of cells and organs that coordinate to protect the human body from infections and diseases. A strong immune system protects healthy cells in your body. It neutralizes harmful germs and prevents them from attacking your body.
The immune system comprises the following parts:
- White Blood Cells (WBC): They are an integral part of the human immune system. WBCs detect and destroy disease-causing germs to protect your health. As soon as the immune system detects disease-causing pathogens, the WBCs multiply and signal other cells to perform their respective functions.
- Bone Marrow: Found in bones, the bone marrow produces white blood cells that are important to fight and prevent infections.
- Lymph Nodes: These are small glands found all over the body, especially in regions like the neck, underarms, abdomen, and groin. The glands can filter the germs and protect your body. The immune cells present in the lymph nodes can detect foreign particles and fight them.
- Spleen: This organ is located on the upper left part of your abdomen. It stores the WBCs that protect your body from germs. It filters blood and produces antibodies that help the body fight against infections.
- Tonsils & Adenoids: These organs are located in your throat and nasal passage. They can fight infection by trapping the germs that enter through your nose and mouth. Tonsils produce white cells and antibodies. This kills germs and protects you from throat & lung infections.
- Thymus: This is a small organ located in the chest behind the breastbone. It produces white blood cells called T-cells. These cells help the body recognize harmful foreign particles and attack them instantly.
- Skin and Mucous Membranes: The skin secretes immune cells. In the fight against pathogens, they are the first line of defence. Mucous membranes line the respiratory, digestive, reproductive, and urinary tracts. They keep the tissues moist and lubricate the organs.
Working of the Immune System
The immune system protects the body against pathogens. It ensures that these harmful germs do not enter your body. It can neutralize the germs if they manage to enter inside.
A healthy immune system can clearly identify and protect your body against foreign cells called antigens. These antigens can be germs, toxic substances, or damaged cells. As soon as the immune system identifies the antigens, it produces antibodies to destroy them. This natural defence mechanism of the body is called immunity.
E.g., when you take a vaccine, the immune system creates antibodies against those foreign cells. It can easily identify and destroy these foreign cells if they attack your body in the future.
When your immunity is weak, the immune system cannot attack foreign cells. Consequently, the body develops an infection or a disease. You may need to take immune system booster vitamins to strengthen your immunity.
Also Read: 9 Foods for Boosting Your Immune System at Home
Types of Immunity
Immunity is of primarily three types:
- Innate Immunity: This is the natural immunity that you have from birth. It includes skin, mucous membranes, chemicals, and certain enzymes that protect the body. It is the first line of defense against pathogens. The response of the innate immune system is often general and not specific.
- Adaptive or Acquired Immunity: This immunity develops either when you get infected with a disease or get yourself vaccinated. Once the body is exposed to a foreign particle, it can easily identify it and fight against it in the future.
- Passive Immunity: This is a temporary, short-term immunity that you get from another person. For example, infants get antibodies from their mother’s milk and are protected against infections.
Conditions Affecting the Immune System
Several health disorders adversely affect your immune system. A weak immune system fails to protect your body against pathogens. This may also result in the immune system attacking your healthy cells. Some of the disorders are listed below.
- Allergies: A relatively harmless substance, such as food or dust, can cause a disproportionate reaction in your body. Allergies range from mild sneezing to serious breathing disorders.
- Autoimmune Disorders: Here, the immune system mistakenly starts attacking the body’s healthy cells. Common examples of autoimmune disorders are diabetes, lupus, and rheumatoid arthritis.
- Primary Immunodeficiency Disorders: These are genetic disorders that are inherited by family members. They prevent the immune system from functioning naturally.
- Cancer: Leukemia, lymphoma, and myeloma can cause the uncontrolled growth of immune cells and affect the immune system.
- Sepsis: Here, the immune system overreacts to an infection and causes extensive inflammation. Sepsis can turn fatal and result in organ failure and death.
- Infections: Serious infections such as HIV can weaken the immune system and lead to AIDS.
- Medications: Strong or heavy medications such as corticosteroids can incapacitate the immune system. Immunosuppressant medicines also increase the risk of infections.
Natural Ways to Strengthen the Immune System
The immune system needs adequate care, support, and nourishment to keep it strong and healthy. Some of the dietary and lifestyle changes that can help you build a solid and robust immune system are listed below.
- Proper Sleep: Poor sleep quality weakens the immune system. Adults need at least 7-8 hours of quality sleep every night.
- Nutritious Diet: Avoid junk food as much as possible. Increase the consumption of immunity-increasing foods like fruits, vegetables, nuts, and whole grains.
- Physical Activity: Regular physical exercises like brisk walking, jogging, cycling, swimming, etc. will help you stay fit. They keep your blood pressure under control and protect your cardiac health.
- Optimum Weight: Obesity paves the way to a host of diseases and weakens the immune system. The body weight should be optimal for your age and height. Keep a close tab on your body mass index.
- Avoid Intoxicants: Excessive smoking and drinking are bad for the immune system. Limit the consumption of alcohol. Take steps to reduce and gradually quit smoking.
- Stay Hydrated: Dehydration can affect your heart and kidneys. Drinking enough water helps remove toxins from the body. Limit your intake of caffeine. Immunity-boosting drinks like kadha or herbal tea are rich in nutrients and boost your immunity levels.
- Stress Management: Persistent stress and anxiety weaken your immune system. Practise yoga, meditation, and gratitude to keep stress under control. Seek professional help for serious mental health issues.
- Use of Supplements: Certain supplements like zinc, vitamin C, vitamin D, and probiotics can boost your immune system. Immune system boosters like vitamins C, B6, and E enhance your energy levels and keep diseases at bay. Your body recovers quickly from injuries too.
Conclusion
Your immune system plays a critical role in preventing infections and diseases. Your natural immunity is a priceless gift. But you can make several lifestyle changes to support, nourish, and strengthen it. Nutritious immunity-increasing foods, sound sleep, an active body, and a peaceful mind are the vital building blocks of a strong immune system.
Agilus Diagnostics, a subsidiary of Fortis Healthcare Limited
