Until recently, modern medicine’s advancements had given no cause for fear. All infections appeared to be under human control, thanks to antibiotics, vaccines, and inoculations. The events of the year 2020 have demonstrated that infectious illnesses are still a menace.
Immunity has recently sparked such widespread interest that it has become humanity’s top priority to find an answer to the question, “How can I boost my immunity?” “How do you keep yourself from getting infected?”
Types of immunity
There are two types of immunity: congenital and acquired immunity.
- Congenital immunity kicks in right away. Phagocytes, interferons, and inflammatory mediators are its warriors. The enemy is destroyed as soon as it is discovered.
- Acquired immunity is more difficult to understand. When the body detects an enemy, it mounts an immune reaction, produces specialized cells to combat the infectious pathogen, and eventually removes it. This type of immunity enables you to recall the infection and react much more quickly the next time it occurs. As a result, the memory of acquired immunity contains a long list of our “enemies.” And this list will differ from one person to the next.
Special organs are in charge of the generation of cells that aid in the body’s defense. The thymus gland (or thymus) and bone marrow are these organs. Cell maturation and selection take place in these organs. These processes are aided by lymph nodes. They are found in the neck and around big joints (shoulders, elbows, knees, and hips). Antigens are trapped and defensive responses are activated by these filters, which are connected via lymphatic vessels.
The gut microbiome plays a role in immunity as well. It is believed that 70% of the immune system is housed there. The goal of this area is to identify and eliminate hazardous particles that enter through the mouth while allowing less dangerous particles to pass through so that the body can react and generate defence cells.
As a result, immunity refers to the entirety of the body’s organs and cells that recognize and destroy foreign substances. The immune system, which is made up of a variety of cells and organs, functions as a single defence mechanism that is continually strengthening and improving in response to external conditions.
Ways to boost immunity
Immune system boosting should be done in a complete manner. Among the measures that can be taken to improve the situation are:
1) Making lifestyle and dietary changes;
2) Supplements, natural immune boosters, and superfoods are all beneficial.
Physical exercise, emotional condition, sleep, food, and the absence of harmful habits are all components of a healthy lifestyle.
Physical activity
Moderate physical activity is beneficial to people of all ages. Thus, We can maintain healthy body weight. A good immune system starts with healthy body weight. Aerobic activity, such as modest jogging, walking, or cycling, lowers the incidence of seasonal diseases.
Physical activity has been shown to have a beneficial influence on gut flora in studies. In the intestines, bacteria flourish in a month of nonstop physical activity, producing chemicals that strengthen the immune system.
In contrast to aging cells, working out induces the renewal of immune cells, which have a stronger protective effect.
Emotional state
Our immune system is directly influenced by our emotional condition. Any emotional reaction that lasts for a long time depletes and weakens the immune system.
Chronic stress, long-term violence or rage, despair, or even long-term social isolation worsen chronic diseases and raise the chance of developing new ones.
Positive emotions and hobbies (meditation, needlework, watching hilarious and nice films, for example) help the body cope with infections more quickly.
Quality rest
Sleep is a crucial process that allows the body to assimilate information from the day, rejuvenate cells, and refresh the body. The immune system weakens and the quickness of reaction to a disease-causing organism lowers when you don’t get enough good quality sleep.
This lag is sometimes enough to allow the entire clinical picture of the disease to emerge, as well as the appearance of problems in the body. A minimum of 7-8 hours of sleep is recommended. When a person becomes ill, it is no coincidence that they become more sleepy, as sleep is an excellent way to regain strength.
Nutrition
The most crucial aspect of the diet is maintaining a healthy balance in nutrition. Many folks are aware of the dangers of overeating: trans fats, fast food, sweets, and pasta all lower defenses. However, nutritional imbalances and deficits hurt person’s health also.
Our bodily cells get their building materials from food. And it is up to us to ensure that this material is of high quality. In addition to the key macro and micronutrients, a balanced diet and adequate water intake are essential.
Smoking and drinking harm the immune system. Immunity restoration requires the total or near-complete avoidance of these harms.
Aside from all of these key parts of strong immunity, it’s important to remember that medicine is constantly evolving. The scientific community is continually proving or disproving the good and bad actions of many compounds on immunity.
Natural immune boosters and phytonutrients
Spirulina
Spirulina is a superfood – blue-green algae. It contains many different trace elements. The presence of beta-carotene (Vitamin A) and phycocyanins in spirulina makes it distinctive. Phycocyanin is a potent antioxidant and immunostimulant found in nature.
It has a beneficial effect on bone marrow stem cells, macrophages (cells that destroy antibodies), and the thymus gland. It lowers the number of free radicals in the body, which helps to prevent cancer. It has a beneficial effect on the bacteria in the gut, hair, and skin.
Epicor
An in vitro study was conducted using a multi-step simulator of the human digestive system to investigate the effects of EpiCor on the human immune and digestive systems.
EpiCor works to support gut and immunological health in a variety of ways:
- It has a prebiotic effect.
- Butyrate, a short-chain fatty acid that is crucial for health, has grown dramatically after taking EpiCor.
- Beneficial bacteria (bifidobacteria and lactobacilli) were found to be substantially higher than control levels.
- In human clinical trials, Epicor dramatically enhanced secretory IgA immunoglobulin levels when compared to a placebo. This is an essential immunoglobulin that serves as the initial line of defense against infections that infect mucosal membranes.
- Mannan-oligosaccharides (MOC) and ß-glucans are found in Epicor. These oligosaccharides have been shown in numerous studies to have health-promoting properties.
- The findings reveal that EpiCor’s immunological and prebiotic properties work in tandem to improve human health.
Echinacea
Many researchers claim that echinacea is a highly efficient immune stimulant at the moment. This natural immune booster contains active polysaccharides, essential oils, and flavonoids. These compounds increased the synthesis of white blood cells and immunoglobulins and their migration, and activity in the center of illness.
Echinacea comes in a variety of forms, including liquids, mixes, tablets, and capsules. Because the impact is cumulative, the manufacturers recommend taking it for 2-3 weeks.
Echinacea has some contraindications: those with hypersensitivity to the ingredients, as well as those with autoimmune disorders (rheumatoid arthritis, red lupus, multiple sclerosis), should avoid it and look for other ways to improve immunity.
Here are five not-so-obvious tips to help strengthen your defenses at any time of year:
Add cruciferous vegetables to your diet
A team of researchers from Krakow Agricultural University concluded that cruciferous vegetables support the immune system. This group of products includes broccoli, kohlrabi, cauliflower, Brussels, Peking, Savoy, curly (kale), and, of course, the familiar white cabbage.
Vegetables lose some of their nutrients during cooking and storage, so raw and as fresh as possible cabbage is most valuable.
Experiment with Rosemary
Middle Eastern researchers in 2020 looked at the effects of rosemary on immunity. The results were promising: The plant helps strengthen the immune system. In addition, it works as an antioxidant – that is, it slows down age-related changes in cells.
Drink coffee
Lebanese experts 2018 published work that suggests caffeine can support the immune system. Moderate consumption of coffee can have a tonic effect.
Try Aloe Vera products
In 2012, a study was published by Indian researcher Vinay K. Gupta. The scientist emphasizes aloe’s ability to positively affect the immune system. Shahuji Maharaja, an assistant professor of medicine at Chatrapati Medical University, found that the plant stimulates the immune system and helps fight viruses.
Aloe Vera concentrate promotes daily normal digestive system function and can also help maintain gut microbiota.
Include Omega-3 acids in your diet
A group of Chinese scientists researched the relationship between Omega-3, immunity, and gut flora and found that omega-3-polyunsaturated fatty acids regulate cell function, suppress inflammation and strengthen protection against harmful bacteria.
Some omega-3 acids are difficult to obtain from foods. Such polyunsaturated fatty acids are found in nuts, soy, flax seeds and chia seeds, seafood, and some types of fish. Not everyone can supplement their diet with them daily.
This is only a small set of means and supplements, but the list of natural immune boosters and superfoods can go on. Each of the above methods helps to strengthen the immune system. Although, these tips are especially effective when used in combination.
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