IMMUNE HEALTH: A Shield Against Diseasescontact@nuturemite.info
Our immune system is an intricate network of cells, organs, and tissues. It bind together to defend our body against invaders. These include the bacteria, viruses, parasites, and fungi that can potentially reduce our well being–acts as a natural defence system. Therefore, it is our immune system which is held responsible for our physical well-being. As the human body is endowed with an evolutionary and robust immune system needed for a proper immune health.
The functioning of the Immune System
A healthy immune system initially protects our body from invaders, antigens and foreign elements from entering our body by creating a barrier. However, if any of the invaders manage to seep into our body, the immense system furnishes white blood cells(WBCs) proteins and other chemicals to destroy the foreign invader. So, they find the antigen and destroy it before it can further, produce. If they fail to destroy the antigen in its initial stages it revs up even more to destroy the multiplying invaders.
Our immune system is designed in such an effective way that it can recognize over millions of invaders, antigens. These have the potential to reduce our well being and produce what is needed to eradicate nearly all of the foreign substances.
Therefore, the elaborate defensive immune system, if working properly ensure to keep one safe from ranging to common cold and flu to the fatal cancer as well as certain viruses and bacteria.
Breaking down of the Immune Health
There are times when our highly elaborate defensive immune system ends up making an error or mistake by identifying something not so harmful as pernicious to our health and produce chemicals in order to destroy the foreign substance– this might cause an allergic reaction.
Our body has a marvel immune system but despite its efficiency, sometimes our immune system breaks down. It happens as a result of being sedentary, not eating healthy, having inadequate and poor quality of sleep. It even includes chronic stress and pressure. There are certain viruses and bacteria our body does not have control over. Sometimes it is inefficient to detect the newly flourishing disease. Therefore, when our immune system breaks down as a result of an unhealthy lifestyle or non-recognition of the invader. Our body overwhelmed with viruses, bacteria and toxins thereby, reducing our efficiency and well being and making us sick.
Immune System depletes with ageing
Research has shown that one’s immune system retards owing to the age factors. Thereby, increases the chances of catching cancer. This is a fatal disease. As compared to younger people, older people are more likely to contract diseases and infections. This reduces the capability to regain physical health.
Increment in life expectancy shows the remarkable strength of one’s immune system even in older age owing to the healthy lifestyle. However, still, older people more likely become victims of respiratory infections, influenza in particular pneumonia– a leading cause of death worldwide in people over the age of 65. Decrease in T-cells from the thymus atrophying with the age decrease the capability of the immune system to fight off infections. The reduction of stem cells by bone marrow with growing age is also held responsible for the depletion of the immune system with ageing. Nutrition and immunity are interrelated, especially in the elderly so, one must follow a healthy diet and consume nutrients in order to lead a healthy life by preserving the immune system.
Maintaining a healthy Immune System
It is very important to build up one’s immune system in order to maintain a healthy life and live life to the fullest as it is our immune system which is responsible for protecting us against certain infections and diseases which threaten our well-being and decrease our efficiency. To restore, rebuild and improve our immune system are listed below, some effective ways are:
1)Exercise For proper immune health:
People who exercise have more efficient Immune health. The production of white blood cells(WBCs) than people who do not. Exercise is also associated with the release of endorphins i.e., natural hormones that affect the brain in positive ways. Hence, It is shown to ease pain, promote a sense of relaxation and better well being, ultimately increasing theability of the immune system. However, a strenuous workout or exercises is not required even getting your heart rate pump for 20 minutes, thrice a week by doing even brisk walking, etc is enough to increase the efficiency of the immune system.
Physical activities and exercises makes our bones strong and healthy and reduce the risk of cardiovascular disease. So, it flushes bacteria out of our lungs and airways, thereby reducing chances of flu, cold and illness. WBCs function more rapidly detecting illness in an active body. The rise in temperature because of exercising prevents the growth of certain bacteria in the body. Exercises have also shown to be effective in slowing down the release of stress hormones in our body, therefore, protecting us against illness.
2) Eat healthy:
Providence of proper nutrients, vitamins, dietary fibre and enormous water is essential for maintaining a healthy immune system. So, not eating right and healthy– food high in calories and low in nutrients often leads to obesity and cardiovascular diseases, diabetes which makes the body prone to infections and drags down the immune health. Diet rich in antioxidants, vitamins, and minerals boost resistance to infections. Therefore, some food which has proven effective in boosting up the immune system and increasing the capability to combat diseases and infections are as follows:
• citrus fruits:
Citrus fruits are rich in vitamin C which is a source antioxidants responsible for increasing the production of white blood cells. So, often help in defeating cold and flue, common yet wildly spread diseases. Sources: lemon, avocados, grapefruit, clementines, oranges, tangerines, limes, etc.
• Red bell peppers:
Red bell peppers contain twice the amount of vitamin c as citrus fruits. They are also a rich source of beta carotene. It also keeps our eyes and skin healthy.
It is rich in vitamins–A, C, E. It also contains minerals and a rich source of fibres and antioxidants.
It is an effective remedy in fighting infections as it lowers down the blood pressure and slows down hardening of arteries. Thus, heavy concentration of sulfur-containing compounds in garlic is believable to be effective in immune-boosting.
It is credible for its anti-inflammatory properties and effective in reducing sore throat and nausea. Ginger has heating effect. Thus, it decreases chronic pain and reduce cholesterol.
It is a good source of vitamin C, antioxidants and beta-carotene which is beneficial in fighting against infections. It’s Vitamin A allows the release of another nutrient in food from oxalic acid.
It has vitamin D. As, we know it regulates the immune system and boosts the body’s natural defence against diseases.
The Vitamin E present in almonds also play a key role in a healthy immune system and is a fat-soluble vitamin.
Its anti-inflammatory properties are beneficial in treating osteoarthritis and rheumatoid arthritis. It also decreases exercise-induced muscle damage.
• Green tea:
It is rich in antioxidants which enhances the immune system. Therefore, provides aid in the production of term fighting compounds–T cells.
The vitamin B6 in poultry is vital to the formation of new and healthy red blood cells(RBCs).
Therefore, eating healthy habits rich in fibre, nutrients and minerals in requisite for a healthy immune system. So, we must cut down on sugar compounds and processed food.
3) Avoid unhealthy habits for proper immune health:
We must avoid unhealthy habits– alcohol abuse, use of recreational drugs and smoking. Limiting alcohol consumption is mandatory as a moderate amount of alcohol has some health benefits–lower risk of cardiovascular diseases. So, it means two drinks a day for a man and one for a woman. However, smoking and the use of recreational drugs must be completely avoided for proper immune health. Smoking can cause the immune system to attack lung tissues worsening chronic obstructive pulmonary disorder an incurable respiratory system. Unhealthy habits can inhibit the function of white blood cells(WBCs) and lower resistance to infections. It often leads to fatal consequences. Therefore, one must give up abominable and unhealthy habits of drinking, smoking and drugs intake in order to retain a healthy immune system for minimising the risks of diseases.
4) Sleeping Habits For proper immune health:
Healthy sleeping habits is crucial in maintaining a healthy and strong immune system. So, having an adequate amount of sleep and quality sleep enables the body to rest and be prepared to fight against infections depleting the body’s efficiency. Lack of sleep increases chances of developing health degrading conditions like depression, obesity and diabetes. Insomnia not only leaves our body fatigued but also increases the chance of catching a cold and flu and other infections.
The body heals while sleeping, therefore, poor quality of sleep and an inadequate amount of sleep impairs the process of body-healing. Sleep is proven to reduce oxidative stress which prevents cells from being weakened or harmed and provides a resistance to infections. Having a quality and sound sleep also elevates our mood. Sleep deprivation suppresses the immune system functioning. Therefore, an adult is advised to take quality sleep of around 7-8 hours each day for proper body and immune system functioning.
5) Stress management for immune health:
Stress and pressure from work, personal, commitments and other sources can severely weaken our body’s immune response and strength and overwhelm the body with viruses, bacteria and viral infections. Thus, our body is more vulnerable to infections under stress. Stress hormones corticosteroid lowers the number of lymphocytes thereby, suppressing the effectiveness of the immune system. Stress is often linked to headaches, cardiovascular diseases, hypertension, infectious illness, diabetes, asthma and gastric ulcers. Stressful life events and psychiatric symptoms like anxiety and depression can seriously hamper the functioning of the immune system. Hence, mental exercises like practising deep breathing can diminish the effects of stress.
6) Sexual behaviour:
Unsafe and unprotected sexual behaviour can put at a greater risk for sexually transmitted diseases(STDs) human immunodeficiency virus (HIV) a condition which weakens the immune system and hampers body’s natural defence against disease and infections. Research has shown that people having multiple sexual partners showed a marked reduction in their ability to fight off infection. Though relatively studies have proven sexual intercourse to be beneficial for human’s health and immune system but unprotected and unsafe sexual behaviour can lead to fatal consequences.
7) Strengthening relationships:
It is evident from the research that social connections boost up one’s immune system and those with a stronger support system tend to be healthier than those who lack a support system in their life.
8) Consulting Doctor/Expert and vaccinations:
Consulting a doctor and getting an annual check-up has proven to be beneficial for our immunity as it regulates the system providing essential information and updates about one’s health. One of the easiest and effective ways to avoid certain illness and stay protected against them is by being vaccinated against the prevailing infectious disorders. The vaccines available in today’s time is highly effective – seasonal flu, shot, chickenpox, etc. The Centres for disease control and prevention do recommend many annual vaccines for adults–flu shots. Therefore, consulting and getting vaccinated from time to time is beneficial for our immune health.
9) Supplements :
One can supplement certain vitamins to the body– Vitamin C, Vitamin B6, Vitamin E and other essential nutrients in order to maintain the efficiency of our immune system–natural defence against infection. Supplementing your body with essential vitamins can help you to regain your immunity strength by providing the nutrients that food lack as a result of a busy lifestyle.
• Nanocurcumin with piperine capsules: Nanocurcumin is the chief curcuminoid of the popular Indian spice–turmeric. The nano curcumin pills provide nanoparticle– encapsulated curcumin to an individual to promote general health– particularly to support the immune health.
• Grape seed extract capsules vitamins– They are also rich in antioxidants and help with poor circulation and high cholesterol of the body. It also reduces swelling caused by injury and cures eye disease related to diabetes. They are a reasonable supplement for maintaining a healthy immune system.
Our immune health should be our major concern as it is primarily responsible for our healthy living.
Link of some best products on amazon:
Eucee Vitamin C chewable Tablets 500 mg-Immunity-antioxidant-skincare(120 tablets) (Orange)
Fast&Up Charge with Natural Vitamin C and Zinc for Immunity – 60 Effervescent Tablets – Orange Flavor
Irem Vitamin C Serum for face with Hyaluronic acid, Ferulic acid, Aloe vera and Grape seed extract, 30ml