Let's Talk Immune System...You Think Boring?...Think Again! ; )
Understanding the function of your immune system will help you learn how to maximize its efficiency and reap long-term health benefits.
Once you understand the importance of protecting your immune system, you will be able to take necessary steps to live healthy and be more effective in everything you do.
Taking care of your health should be a lifestyle - it may be difficult to start off, especially if you've neglected your health over the years. However, once you get into the habit, it will come naturally and the benefits are priceless - so let's get down to it.
Understanding the Immune System
The immune system can be viewed as an army that is always "on guard" to protect the body. It is your most important health ally and its job is to keep you healthy at all times. It works tirelessly, non-stop to ensure you stay and feel healthy.
How Does the Immune System Work?
As you are probably aware, our body has white blood cells and red blood cells, which are responsible for carrying oxygen and carbon dioxide.The white blood cells are cells of the immune system and some of these cells are capable of maintaining in their memory, the millions of foreign organisms that have tried to invade the body in the past and are also capable of detecting a foreign organism early and easily.
Some of these cells 'tag' the organism, while others work at producing secretions to wipe the organism out. If we did not have an immune system, we would never get over the flu or even a minor cold and would end up dying due to the simplest of illnesses. So you can see the importance of the immune system and how vital it is to take care of it.
The immune system has a remarkable ability to be able to distinguish between what are your body's own cells and what is foreign. Each cell in your body has a marker to distinguish its own cells.
When a cell travels without this marker, or a foreign molecule is attached to the cell, the immune system immediately recognizes the invader as foreign and destroys the foreign organisms that have invaded your body.
When you itch from being bit by a mosquito, it is a sign that your immune system was at work and pushed out the poison that was trying to invade your body. Allergies are also a sign of the immune system at work. However, allergies occur when the immune system is over-reacting or over-compensating for a foreign organism. This is why some people suffer more than others.
Hopefully so far, you've got a pretty good understanding on how the immune system works. I tried not to get too technical, but you can probably see that the immune system is quite the work of art and science, of course! In a nutshell, your immune system is designed to keep your body in tip-top health!
So, you're probably wondering, why is it that we still get sick if our bodies are designed to fight the good fight? Well, in simple terms, the lack of the right nutrients and antioxidants in our regular diet will eventually lead to immunodeficiency.
What Do I Do to Support a Healthy Immune System?
1. Diet Makes a Difference: Eat Food Rich in Antioxidants!
Antioxidants are molecules or compounds that act as free radical scavengers.This means that antioxidants prevent and fight the cause of disease, as oxidants also cause a chain reaction, creating free radicals that damage tissue in different parts of the body.
Thus, antioxidants protect against oxidative stress and prevent damage to cells.
Some of the foods that are rich in antioxidants are:
- Whole grains;
- Fruits like blueberries, cranberries, and blackberries;
- Vegetables like beans, pumpkins, broccoli, russet potatoes and green peppers;
- Nuts like pecans, walnuts, and hazelnuts; and
- Spices like cinnamon, oregano, and ground cloves.
Avoid salty, fatty, overly sweet and greasy foods. Eating junk food not only deprives your body of essential nutrients, but also damages your body's immunity.
Fatty foods introduce fat to the body, which in turn suppresses the immune system, and causes confusion to white blood cells in recognizing foreign entities in your body that cause disease.
Oh, and stay hydrated by drinking plenty of clean water to flush out toxins and keep your body from functioning properly.
2. Supplement your Diet with Good Quality Nutritional Supplements
An article published in the British Journal of Nutrition summarizes the roles of select vitamins and trace elements in immune function. Adequate intakes of micronutrients are required for the immune system to function efficiently.Micronutrient deficiency suppresses immunity by affecting antibody responses, leading to imbalances in the immune system. This situation increases susceptibility to infections, which increases disease and death risk.
In addition, infections aggravate micronutrient deficiencies by reducing nutrient intake, increasing losses, and interfering with utilization by altering metabolic pathways.
Inadequate intakes of micronutrients are common in people with eating disorders, smokers (active and passive), individuals with chronic alcohol abuse, certain diseases, during pregnancy and lactation, and in the elderly.
Micronutrients contribute to the body's natural defenses on three levels by:
- Supporting physical barriers (skin/mucosa);
- Cellular immunity; and
- Antibody production.
Vitamins A, C, E, and the mineral zinc assist in enhancing the skin barrier function. Vitamins A, B6, B12, C, D, E, and folic acid, and the minerals iron, zinc, copper and selenium work synergistically to support the protective activities of the immune cells. Finally, all these micronutrients, with the exception of vitamin C and iron, are essential for the production of antibodies.
Overall, inadequate intake and status of these vitamins and minerals may lead to a suppressed immune system, which increases the risk of infections and aggravates malnutrition. Therefore, supplementation with a multivitamin that includes these micronutrients can support the body's natural defense system by enhancing all three levels of immunity.
Source: Br J Nutr. 2007 Oct;98 Suppl 1:S29-35.
3. Find Ways to De-Stress
Many studies have shown that stress can suppress the immune system, but other studies have shown boosts in the immune system under stress.Short-term stressors boost the immune system. Whereas, chronic, long-term stress suppresses the immune system. The most chronic stressors - stress that seems beyond a person's control or seems endless - resulted in the most global suppression of immunity. Almost all measures of immune system function dropped across the board.
There are many ways to de-stress, such as taking up yoga, Pilates, meditation, exercise or walking. Engaging in physical activities not only helps you get rid of stress, but also provides you with exercise.
It's is worth mentioning that another important aspect in de-stressing is that you get an adequate amount of sleep at night to give your body a chance to recover and repair itself. Sometimes, rest is the best medicine!
Source: Mental Health at About.com
4. Incorporate a Moderate Exercise Routine
Exercising regularly will not only help you burn unwanted fat from your body, but will also help build the body's own antioxidant system and help reduce stress. Moderate exercise 3 to 4 times a week should do the job to keep you healthy.Be creative, for most people, when you use the term exercise, they want to run away. However, exercise can be fun and most people have said they felt great after exercising and feel the need to do it more often, but seldom do.
Some fun and practical exercise ideas are: walking, weeding out the garden, giving your car a good clean up, engaging in recreational sports, playing with the kids or your friends, dusting off that bike in the garage and going for a ride!
The bottom line is "some" exercise is better than "no exercise". So get your butt off that couch! ; )
5. Avoid Drugs, Smoking and Alcohol
Drugs, smoking and excess alcohol pollute your body and cause your cells to break down and degenerate, making you more prone to diseases such as cancer and stroke.Cut back on coffee and alcohol. Excessive caffeine and alcohol consumption will send your immune system into the red zone. Drink green tea instead for a healthy energy and immune boost.
At the same time, try to expose yourself to clean air whenever possible by getting outside. Indoor air is notorious for harboring other people's germs and irritants - use a HEPA Air Purifier, if possible. Your body will surely appreciate a pollutant-free environment.
Great Books on Amazon
Boosting Your Immune System
The Top 100 Immunity Boosters: 100 Recipes to Keep Your Immune System Fighting Fit
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The Immune System Cure: Optimize Your Immune System in 30 Days-The Natural Way!
Amazon Price: $14.00 (as of 11/10/2009)
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In Defense of Self: How the Immune System Really Works
Amazon Price: $12.21 (as of 11/10/2009)
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Maximum Healing: Improve Your Immune System and Optimize Your Natural Ability to Heal
Amazon Price: $18.95 (as of 11/10/2009)
List Price: $18.95
Now Let's have Some Fun!
Gather your kids, if you have any - if not, revive the kid in you and let's watch an educational cartoon show - shall we?!Ok, this is a cool animated video that explains how your immune system works. CLICK HERE to watch the video (courtesy Kids Health).
This is a good way to encourage your kids to take care of their immune system right from a young age. They'll be glad you did and they'll pass the favor on!
Let Me End with Some Words of Wisdom
As someone wise once said, "an ounce of prevention is worth a pound of cure". Prevention is always the better option and it comes when you make health a lifestyle choice. When you really get down to it, you will come to the realization that "Health is indeed Wealth"!In conclusion, it is evident that even though the body has all the systems in place for your health, optimum nutrition is of paramount importance.
Your very best investment in your life and well-being is keeping your pH balance in check with the most potent antioxidants. They are the communicators between all the cells and ensure that your immunity is at peak performance.
In a separate article, I will discuss how to go about choosing the best nutritional supplements. It is key to understand this important aspect because there are so many types of nutritional supplements out there and most use deceptive marketing/advertising tactics to sell their products.
I guess I don't have to say too much on this since you've already heard of the recent recalls of nutritional products and athletes affected through banned substances in their supplements.
Invest in your health - it's never too late and it's worth it! ; )
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Please share your feedback
...it's valuable to me - thanks much!
Sharon Nani wrote
Well done, indeed! Thoughtfully written; beautifully laid out; important information, clearly communicated. Thank you, Anthony!
Posted October 25, 2009
HenryE wrote...
I find stress to be my biggest trigger. Thanks for the info. I'll try to put it to use as the flu season is coming up!
Posted September 29, 2009
Laniann wrote...
Excellent material and lens! You have explained and presented your information so it is easy to understand. 5*s
Posted August 13, 2009
ajgodinho wrote...
in reply to EvanRoberts Hi Evan, thanks for your wonderful comments - absolutely, you can feel free to quote me or my lens. I will contact you separately as well and provide more detailed info. To healthy living! :)
Posted August 12, 2009
EvanRoberts wrote...
Great lens! I found the information you covered enlightening and very accurate. Would it be ok if I quoted you in my lens Four Myths to Avoid, Four Facts to Employ for Better Health because the info you provide on supplementation is outstanding? This is definitely going into my favorites. Thanks again.
Posted August 12, 2009
Tipi wrote...
Great information and lens AJ! ~ Blessing for prosperity on Squidoo! ;)
Posted August 06, 2009
michelleg wrote...
Great lens, put together so well, people need to be informed on what they can do to not only protect themselves but get the most out of living!
Posted August 03, 2009
jmom wrote...
Excellent lens! 5* for this wonderful lens. I think this lens is extremely useful and important considering the new virus that on the loose this few last months. If you have a good immune system it is less likely to attack you. Keep up the good work.
Posted July 27, 2009
WindyWinters wrote...
Wonderful & Informative Lens on Your Immune System. 5* :)
Posted July 24, 2009
homebasedangell wrote...
Very informative lens. I really like the way you put it together and deliver the information. A healthy immune system is key to good health!
Posted July 23, 2009
Lou1842 wrote...
The immune system is really amazing and I think your article gets this point across very well. Lots of useful information on how to boost your immune system which I will try and take on board. Thanks!
Posted July 22, 2009
falasharegina wrote...
wow this was very informative...I'm going to do a fashion and health lens. I hope mine is nearly as informative as yours!
Posted July 17, 2009
MikeMoore wrote...
Excellent lens. It's funny, because I'm a ghostwriter and I write mostly health and fitness related material. I normally work out on a regular basis, but have been slipping the last few weeks. I finally went downstairs to my weight room today and realized I didn't have as much stamina as I did about a month ago. Time to get down to work again! LOL.
This is a very informative lens. Thanks for the read. :)
Posted July 16, 2009
Maraiya wrote...
I love this lens! It's such a perfect, clear and thorough essay about the immune system and how it functions, how it gets pulled down, and how to pull it back up! I will recommend this lens to those I counsel about nutrition on Yahoo Answers. Also, thanks so much for your nice comments about my lens, "20 Important Parenting Tips" (I changed the title of it a bit since then).
Posted July 13, 2009
by ajgodinho
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