A hidden defense
While our immune systems are functioning properly, we don’t even notice it’s there. But the second we’re feeling ill, we know there’s been a breach in our immune system.
The immune system is our first line of defense when it comes to protecting against harm and is activated by anything the body doesn’t recognize as its own. When certain bacteria, fungi, or viruses are introduced to our system, a whole series of processes are triggered in the body.
One of the most amazing jobs of our immune system is to store information about the harmful invaders and how to fight it. This process is called adaptive or acquired immunity. The adaptive immune system makes antibodies and uses them to specifically fight certain germs that the body has previously encountered.
The adaptive immune system works closely with a second immune response called innate immunity. The innate immune system provides a general defense against harmful germs and substances using immune cells such as natural killer cells and phagocytes.
The main components of the immune system include white blood cells, antibodies, the lymphatic system, spleen, bone marrow, and thymus. The skin is your body’s first line of defense to prevent outside pathogens from entering the body. The gut also plays a crucial role in immunity as up to eighty percent of immune cells are created within the gut.
How pathogens make us sick
The immune system is responsible for protecting us against infectious agents. Infection occurs when viruses, bacteria, or other microbes enter your body and begin to multiply. The spreading of microbes is called transmission. This process does not always lead to disease. However, when the cells are damaged, causing symptoms, disease can follow. The immune system springs into action in response to infection. Many of the symptoms that make a person suffer during an infection—fever, malaise, headache, rash—result from the activities of the immune system trying to eliminate the infection from the body.
The process of transmission involves several stages.
1. Escape from the host or reservoir of infection (where the infectious agent normally lives and multiplies).
2. Transport to the new host.
3. Entry to the new host.
4. Escape from the new host.
Different pathogens have different modes of transmission; some common routes of transmission of infectious diseases include person-to-person, food, and insects.
The common cold, for example, is common because it is so easily transferred from person-to-person. The cold can be easily spread by shaking the hand of a person who has a cold and who has just used their hand to wipe their dripping nose.
Like us, certain microbes need nutrients for growth. They like to consume the same foods as us and can cause the unpleasant symptoms of food poisoning such as sickness and diarrhea when the contaminated food is eaten.
Mosquito and flea bites are also responsible for spreading many diseases by passing on parasites and bacteria which enter our bloodstream. Without the immune system to help destroy these infectious agents, we’d all be sick all the time.
Your tiny warriors
When it comes to germs, there are several different categories of germs than can negatively impact health. The immune system is equipped to handle them all. Germs refer to the microscopic bacteria, viruses, fungi, and protozoa that can cause disease. Let’s take a deeper look.
Bacteria
Bacteria are tiny, single-celled organisms that get nutrients from their environments, which can be our bodies. Harmful bacteria can cause various infections and cavities.
Not all bacteria are harmful. For example, some help keep the digestive system in working order and keep harmful bacteria from moving in. Some bacteria are used to make medicines.
Viruses
Viruses are even smaller than bacteria, and they need to use another cell’s structures to reproduce. They can only survive if they’re living inside something else.
Viruses spread easily and can make a person sick because they can live in infected body fluids left on surfaces like a doorknob. Infection from viruses can cause minor conditions like colds to more serious diseases.
Fungi
Many fungal infections, such as athlete’s foot and yeast infections, are not dangerous in a healthy person. However, people with weak immune systems may get more serious fungal infections.
Protozoa
Protozoa are one-celled organisms, like bacteria, but larger. Because they thrive in moisture, intestinal infections, and other diseases they cause often spread through contaminated water.
Eat for immunity
A proper diet is likely the most important factor in determining your immunity. Cambridge University did a study that found higher fruit and vegetable intake resulted in better immune responses. It’s not just fruits and veggies that can help. Nuts, seeds, herbs, and beans can also protect against harmful bacteria and give your immune system a boost. Avoid processed foods with added sugar to help immune-boosting foods can do their job.
Intake of adequate calories and micronutrients is vital for optimal immune function. Certain nutrient deficiencies are responsible for severely reducing the immune system’s ability to respond. There appears to be a distinct connection between nutrition and immunity in the elderly due to micronutrient malnutrition. Older people tend to eat less and often have less variety in their diets. However, it’s not just the elderly who need to worry. Anyone on a strict diet or who has poor eating habits can have a micronutrient deficiency. Check out this list of immune-boosting foods.
Too much stress
You’re probably aware that stress can be harmful to your health, but did you know stress can suppress the immune system?
Stress can impact your weight, your habits, your gut, and your brain, among other things. Because we’re faced with stressors throughout the day, managing stress can be challenging. After all, there’s never enough time in the day or enough money, and if you’re a people pleaser, the word ‘no’ may not come easy to you.
The problem with feeling overwhelmed, burnt out, and stressed throughout the day is the constant release of stress hormones such as cortisol. Cortisol increases glucose in your bloodstream and ships it to your brain—all in an effort to prepare you to fight or flee. At the same time, non-essential functions, like your immune system and your digestive system, are down-regulated for fight-or-flight.
So, what can you do for fast relief? Deep breathing. Here’s how:
- Place a hand on your belly and the other on your chest.
- Slowly breathe in through your nose. The hand on your stomach should move while the one on your chest should stay in pretty much the same spot. If it looks like you have a Buddha belly, you’ve nailed it.
- Exhale through your mouth. It should be slightly opened.
Once you’ve nailed the technique, you won’t need to use your hands, and you can remind yourself to practice this breath several times throughout the day. It will automatically ‘reset’ your brain and reduce stress immediately.
Regular physical activity will also help reduce stress, but this deep breathing technique will instantly provide relief.
Sleep
Sleep plays an essential role in how your immune system functions. Studies show that people who don’t get quality sleep or enough sleep are more likely to get sick after being exposed to a virus. Additionally, lack of sleep can affect how long it takes for you to recover from illness.
The immune system releases proteins called cytokines during sleep. When we’re under stress or fighting an infection, we need more cytokines. Additionally, the formation of infection-fighting antibodies and cells is reduced when you don’t get enough sleep. Without enough sleep, your body can’t equip itself with enough immune system ammunition to fight off illness. In fact, chronic sleep loss can also increase your risk of obesity, diabetes, and heart disease.
The average adult requires seven to eight hours of sleep each night. Keep in mind, missed sleep can’t be restored. If you have trouble falling asleep or staying asleep, there are things you can do to ensure a better night’s rest. First, make sure to create a calm sleep environment. This means a clutter-free dark, cool room. Next, create a nighttime routine to help signal your body; it’s time for sleep. Try doing relaxing activities such as stretching or taking a warm bath. Avoid looking at emails or social media, which can cause stress.
If you have trouble turning off your thoughts, try journaling at night or jotting down the things you want to remember for tomorrow. Deep breathing and meditation can also help.
Finally, you can try diffusing relaxing essential oils, such as lavender to help calm your body for sleep.
Good things in small doses
If you’ve experienced seasonal allergies, you know first-hand the results of an overactive immune response.
Sneezing, itchy eyes, and mucus production are all ways your immune system reacts to threats. This is your acquired immunity at play. When the immune system identifies an invader as a threat, it’s all hands on deck. White blood cells go to work storing the information, so the next time you’re exposed, the immune system knows how to fight.
One way to help prevent the immune system from going into overdrive during seasonal allergy peaks is to introduce small amounts of the perceived danger. This can be done with local bee pollen. Bee pollen is considered so beneficial that the German Federal Board of Health recognizes it as medicine. Bee pollen is a ball of pollen made by young bees when they land on a flower, which is why it’s essential that the bee pollen you take is local, to combat your local threats.
DIY cleaning
Good personal hygiene is essential to keeping germs at bay. Most of us already have hygiene practice in place, showering, brushing our teeth, and washing our clothes. Sometimes this isn’t enough. We’re surrounded by billions of microbes, so it’s essential we protect against the spread of harmful bacteria while keeping the beneficial bacteria around to protect us.
It may be tempting to stock up on anti-bacterial everything and spray every surface of your home with Lysol, but harsh chemicals may be doing more harm than good.
Here are a few healthy hygiene tips to help keep harmful germs in check.
The power of regular handwashing cannot be overstated. Simply running water over your hands isn’t enough. Washing with hand soap for at least 20 seconds will adequately remove bacteria and help you from spreading germs.
For cleaning surfaces of your home, distilled white vinegar can be used as a nontoxic disinfecting agent.
Essential oils, such as tea tree oil, contain microbial properties that make it an effective cleaner. Simply add a few drops to water in a spray bottle for a surface cleaner or diffuse for an air purifier.
The importance of immune health cannot be overstated! By eating healthy foods, getting enough sleep, and reducing stress will help your immune system fight unwanted invaders.
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