Your immune system is a large network of organs, white blood cells, proteins (antibodies) and chemicals. ( auto immune disease}
This system works together to protect you from foreign invaders (bacteria, viruses, parasites, and fungi) that cause infection, illness and disease.
What are the main functions of the immune system?
The auto immune system has a vital role: It protects your body from harmful substances, germs and cell changes that could make you ill. It is made up of various organs, cells and proteins.
As long as your auto immune system is running smoothly, you don’t notice that it’s there. But if it stops working properly – because it’s weak or can't fight particularly aggressive germs – you get ill. Germs that your body has never encountered before are also likely to make you ill. Some germs will only make you ill the first time you come into contact with them. These include childhood diseases like chickenpox.
Without an auto immune system, we would have no way to fight harmful things that enter our body from the outside or harmful changes that occur inside our body. The main tasks of the body’s immune system are
- to fight disease-causing germs (pathogens) like bacteria, viruses, parasites or fungi, and to remove them from the body,
- to recognize and neutralize harmful substances from the environment, and
- to fight disease-causing changes in the body, such as cancer cells.
How is the immune system activated?
The auto immune system can be activated by a lot of different things that the body doesn’t recognize as its own. These are called antigens. Examples of antigens include the proteins on the surfaces of bacteria, fungi and viruses.
When these antigens attach to special receptors on the immune cells (immune system cells), a whole series of processes are triggered in the body. Once the body has come into contact with a disease-causing germ for the first time, it usually stores information about the germ and how to fight it. Then, if it comes into contact with the germ again, it recognizes the germ straight away and can start fighting it faster.
The body’s own cells have proteins on their surface, too. But those proteins don’t usually trigger the immune system to fight the cells. Sometimes the immune system mistakenly thinks that the body's own cells are foreign cells. It then attacks healthy, harmless cells in the body. This is known as an autoimmune response.
Boost your immune system naturally
Here are natural healthy living strategies you can use to boost your immune system:
- drink plenty of fluids
- exercise regularly
- limit stress
- get plenty of sleep
- include probiotics from foods or supplements
- eat a colorful, well-balanced diet.
Water is essential for immune health
Water is still the best thing you can drink. Each person varies, but aim to drink eight, 8-ounce glasses of water a day.
That can be hard to do. Your body get dehydrated after hours of sleep, so drink a glass of water right away when you wake up. If you struggle with drinking enough water, set reminders throughout the day or drink a glass of water before each meal. Caffeine-free hot tea can count as part of your daily water tally.
Exercise regularly to strengthen immunity
Exercise is essential to preventing chronic illnesses such as heart disease and high blood pressure, and to keep your weight in control. Exercise also contributes to a healthy immune system. It promotes good blood circulation, which helps your immune system do its job more efficiently.
Reduce stress for increased immune function
Daily stress can overwork your immune system and drain your ability to stay healthy. Big and little daily stressors can constantly push your immune system. That’s why it’s important to take time for self-care. Make time each day to do things to "refill your tank." Self-care varies from person to person. It can include setting aside time to read, meditate, talk a walk, do a hobby or get a massage.
Sleep, a natural immunity booster
Sleep is essential for the health of your body and brain. When you don’t get enough sleep your natural immune cells go down, and inflammation cells go up. Good sleep helps strengthen your immune system.
Adults should try for at seven to eight hours of sleep a day. Children and teens need more sleep.
Food and drink to boost your immune system
A healthful diet is important to a healthy immune system. An eating plan that focuses on plants, fiber, protein and healthful fats can help you feel better and heal faster. Protein also is essential to a body that is healing.
Some of the best foods to boost immunity contain probiotics, live bacteria and yeasts that are good for your gut health,
and digestive system. Probiotics can be found in fermented and cultured
foods. Look on the food label for "live active cultures". Some foods
that contain probiotics are:
- kombucha (fermented, lightly sweetened black or green tea drink) and kvass (traditional Slavic and Baltic fermented beverage made from rye bread)
- unpasteurized sauerkraut and kimchi
- yogurt, kefir (a thick, creamy and drinkable yogurt), lassi (a drink made from a yogurt or buttermilk) and leban (a liquid or semisolid food made from curdled milk
- tofu, miso, natto (fermented soybeans), shoyu or tamari
(types of Japanese soy sauce) and tempeh (an Indonesian dish made from
fermented soybeans)
If you want to explore taking a probiotic supplement, talk to your health care provider. A variety of options are available in the vitamin section of grocery and natural food stores.
Eat colorful foods that boost your immune system
Eating a healthy, balanced diet can help keep you well. Eat a rainbow of vegetables and fruits daily to ensure you're getting a variety of nutrients. Lean proteins and complex carbohydrates, like brown rice and quinoa, are also part of a healthy diet.
Reduce how much you consume of processed foods, sugar and beverages that have few nutrients such as soda and alcoholic drinks.
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