Boost Your Body’s Defenses: Simple Steps to Strengthen Immunity

Boost Your Body’s Defenses: Simple Steps to Strengthen Immunity

In the current global situation, we are witnessing a rise in various communicable diseases affecting our people. Despite following preventive measures like wearing masks, using sanitizers and washing hands, it is impossible to completely prevent exposure to all these threats. Enhancing our body’s natural defense system, known as the immune system, helps combat harmful pathogens such as viruses, bacteria, parasites, fungi and toxins. There are several ways to strengthen our immune system.

In this article, you will discover methods to improve your immune system and maintain a healthier life. 

Immune System: What You Need to Know!

Before diving into the topic, let’s quickly look at what the immune system is and how it works. The human immune system is a complex network of cells (lymphocytes, neutrophils, and monocytes), tissues, organs, and proteins produced by immune cells. These components work together to detect and defend the body against foreign, disease-causing pathogens. Antigens present on the surface of pathogens help the immune system recognize and distinguish between different pathogens, as well as differentiate foreign invaders from the body’s own cells and tissues.1 The body’s immune system reacts to invaders in two ways:

Innate Immune Response: This response occurs rapidly. Innate immune cells like neutrophils, monocytes, natural killer cells and certain complement proteins quickly begin to fight an infection by killing pathogens and activating the cells involved in the adaptive immune response.

Adaptive Immune Response: This response occurs more slowly than the innate immune response. T cells and B cells play vital roles here. T cells control the adaptive immune response and kill pathogens and infected cells while B cells produce antibodies (also known as immunoglobulins) against antigens. These antibodies attach to the surface of pathogens, signaling other immune cells to destroy them. Additionally, these immune cells develop a memory of the pathogen, allowing the body to respond more quickly if the same pathogen infects it again in the future.

Disorders of the Immune System:

  • Immunodeficiency: This occurs when the body lacks sufficient immune cells or when these cells do not function properly. Causes can include infections like HIV, certain medications, or genetic conditions.
  • Autoimmune Diseases: Autoimmune diseases occur when the body’s immune system mistakenly attacks its own cells, thinking they are foreign invaders. Examples include rheumatoid arthritis and lupus erythematosus.    

  

 Methods to improve your immune system

 

  1. Balanced Diet:

Maintaining a healthy diet is essential for optimal immune system function. A lack of key nutrients can leave you more vulnerable to infections and diseases. Incorporating foods rich in amino acids, vitamins, and minerals helps fortify your immune defenses. The essential nutrients required for immune health are

  • Amino Acids: Glutamine, Arginine, Tryptophan
  • Vitamins: A, C, D, E, B6, B12, Biotin, Folic Acid
  • Minerals: Selenium, Iron, Magnesium, Zinc2,3

In addition to these nutrients, functional foods like probiotics and prebiotics play a vital role in maintaining gut health by promoting a healthy balance of intestinal microbiota.4 A strong gut is closely linked to a stronger immune system. Some of the immune-boosting foods that you can include in your diet are

  • Fruits: Papaya, Guava, Apples, Bananas, Oranges, Grapefruit, Pineapple, Melon, Lemons, Strawberries
  • Vegetables: Garlic, Ginger, Cauliflower, Broccoli, Spinach, Sweet Potatoes, Lentils, Mushrooms
  • Whole Grains & Complex Carbs: Brown rice, Roots, Millets, Grains
  • Healthy Fats: Nuts, Seeds, Fatty Fish, Avocados, Olive Oil, Corn Oil2
  • Probiotics & Prebiotics: Yogurt, Garlic, Onions, Soybeans, Flax Seeds, Cabbage

Including these nutrient-dense foods in your diet helps strengthen your immune system, keeping you healthier and more resilient. Also try to eat more home cooked foods and maximum try to avoid takeout and processed foods.

 

  1. Daily Exercise:

Structured exercise and habitual physical activity are effective strategies to enhance resistance against infections by improving immune regulation. Regular physical activity induces positive changes in immune cell counts and their functions. For example, both moderate-intensity exercise and vigorous exercise (when performed for less than 60 minutes) enhance the circulation of immunoglobulins, neutrophils, natural killer (NK) cells, cytotoxic T cells, anti-inflammatory cytokines, and immature B cells. This results in improved antipathogen activity by enhancing immunosurveillance and lowering inflammation, which is associated with many diseases.5 In contrast, intense and prolonged vigorous exercise such as high training workloads may cause temporary immune dysfunction by reducing immune cell metabolic activity. To boost your immune system, aim for moderate-intensity exercises for about 30–60 minutes daily on most days of the week. Examples include:

  • Brisk walking
  • Cycling
  • Swimming
  • Dancing
  • Light weightlifting
  • Squats
  • Yoga

Incorporating these activities into your routine helps strengthen your immune response while reducing the risk of inflammation-related health issues.

 

  1. Good quality sleep:

Sleep plays a crucial role in regulating immune functions, with the circadian system—the body’s internal biological clock that governs the 24-hour cycle—being central to this process. Adequate sleep induces hormonal changes that create a physiological environment conducive to promoting inflammation while simultaneously reducing levels of the anti-inflammatory stress hormone, cortisol. This biological condition during sleep facilitates the development of an adaptive immune response.6 This is why swelling, or edema, often appears more pronounced upon waking. As the day begins, cortisol levels rise sharply, leading to a gradual reduction in swelling. Conversely, sleep deprivation disrupts both innate and adaptive immune responses, potentially resulting in chronic inflammation. This chronic inflammatory state heightens the risk of infectious and inflammatory conditions.7 Recommended sleep durations for each age per night are as follows:

  • Newborns: 14-17 hours
  • Infants: 12-15 hours
  • Preschoolers: 10-13 hours
  • School-aged children: 9-11 hours
  • Teenagers: 8-10 hours
  • Young adults: 7-9 hours
  • Older adults: 7-8 hours8

While individual circumstances may make it challenging to meet these guidelines consistently, striving to follow them can significantly benefit overall health. Adopting good sleep hygiene practices serves as essential support for the immune system, enhancing the body’s ability to fend off illnesses and maintain optimal health.

 

  1. Proper Hydration:

On average, water constitutes about 60% of an adult’s body weight. Water is essential for regulating and maintaining healthy bodily functions such as digestion, absorption, metabolism, excretion, and the regulation of body temperature by preventing overheating. It also plays a critical role in the circulation of essential biomolecules absorbed from food, modulation of normal osmotic pressure, and maintaining electrolyte balance. These processes, in turn, support the proper functioning of the immune system. Dehydration can negatively affect all these processes and may cause various abnormalities in the body. Severe dehydration can even lead to death. Therefore, the consumption of clean and sufficient water is highly recommended, even in the absence of thirst. Meeting daily water intake recommendations is vital for a healthy life. Some recommendations are:

  • Kids should drink 4-5 glasses of water daily.
  • Adults with moderate physical activity should consume about 12 glasses of water daily.
  • Older adults should drink between 9-13 glasses of water daily.9

Hydration doesn’t just come from water itself. Various liquids like juice, milk, soups, herbal teas, and coconut water can all contribute to overall hydration. Plus, many fruits and vegetables are rich in water and can help keep you hydrated. For example, watermelon, cucumbers, strawberries, cantaloupes and oranges are excellent sources of water. So, it’s not just about drinking plain water, but also about incorporating these hydrating foods and drinks into your daily intake.

 

  1. Managing Stress Effectively:

Stress is a significant threat to the immune system, making the body more vulnerable to illness by disrupting the immune system’s function. It affects the distribution and movement of immune cells, altering their composition in the bloodstream and, ultimately, impacting the body’s defense mechanisms.10 Stress can be categorized as acute or chronic, and both types have different effects on immunity. Acute stress can temporarily strengthen immunity, offering protection during infections, but this effect is short-lived. On the other hand, chronic stress leads to prolonged high cortisol levels, which can suppress immune responses over time. Therefore, managing stress is crucial for both psychological and immunological health. Effective stress management begins with recognizing its sources and adopting appropriate strategies to safeguard your overall well-being. There are several approaches to reducing stress, and the right method for you will depend on your interests and the intensity of stress you experience. Here are some strategies to consider:

  • Physical Activity: Regular physical activity, such as walking, jogging, cycling, yoga, or playing sports like cricket, football, or badminton, can significantly reduce stress. Even simple physical work can help relieve tension.
  • Meditation: Meditation is an excellent way to reduce anxiety. It promotes relaxation for both the mind and body, allowing you to manage stress more effectively.
  • Social Connections: Spending quality time with family and friends can provide emotional support. Sharing your concerns with loved ones can help you feel heard and alleviate stress.
  • Leisure Activities: Engaging in hobbies such as reading, writing, dancing, singing, traveling, watching movies, or listening to music can help you unwind and distract from stressors.
  • Professional Help: If stress becomes chronic and difficult to manage, seeking assistance from a medical professional may be necessary. A healthcare provider can guide you through suitable therapeutic options to cope with stress.

By incorporating these strategies into your daily routine, you can improve your quality of life and enhance your immune system’s functioning.

 

Conclusion

 

 

The immune system is a crucial physiological process that plays a key role in protecting the body from illness. However, it can be compromised by an unhealthy lifestyle or underlying diseases. Fortunately, there are natural ways to strengthen and support your immune system. Some effective methods include maintaining a balanced diet, engaging in regular physical activity, ensuring adequate sleep, staying properly hydrated, and managing stress. These habits can help you improve your immune health over time. Start with small changes and gradually work towards your overall health goals. Remember, a healthy lifestyle is the foundation of a strong immune system. Live well and stay healthy!  

 

References

 

  1. Thompson AE. The Immune System. 2015;313(16):1686.
  2. Vinay Kumar Pandey, Anjali Tripathi, Shivangi Srivastava, Sneha Pandey, Aamir Hussain Dar, Rahul Singh, Prabavathy Duraisamy, Poornima Singh, Shaikh Ayaz Mukarram. A systematic review on immunity functionalities and nutritional food recommendations to develop immunity against viral infection. Applied Food Research. 2023;3(1)100291.
  3. Munteanu C, Schwartz B. The relationship between nutrition and the immune system. Front Nutr. 2022;8;9:1082500.
  4. Tolulope Joshua Ashaolu. Immune boosting functional foods and their mechanisms: A critical evaluation of probiotics and prebiotics. Biomedicine & Pharmacotherapy. 2020;130:110625.
  5. Nieman DC, Wentz LM. The compelling link between physical activity and the body’s defense system. J Sport Health Sci. 2019 May;8(3):201-217.
  6. Besedovsky L, Lange T, Born J. Sleep and immune function. Pflugers Arch. 2012 Jan;463(1):121-37.
  7. Garbarino, S., Lanteri, P., Bragazzi, N.L. et al.Role of sleep deprivation in immune-related disease risk and outcomes. Commun Biol. 2021;4.
  8. Hirshkowitz M, Whiton K, Albert SM, Alessi C, Bruni O, DonCarlos L, Hazen N, Herman J, Adams Hillard PJ, Katz ES, Kheirandish-Gozal L, Neubauer DN, O’Donnell AE, Ohayon M, Peever J, Rawding R, Sachdeva RC, Setters B, Vitiello MV, Ware JC. National Sleep Foundation’s updated sleep duration recommendations: final report. Sleep Health. 2015 Dec;1(4):233-243.
  9. İsmail Özkaya and Melike Yıldız. Effect of water consumption over the immune system response given during Covid-19. Magna Scientia Advanced Research and Reviews. 2021;2:040-044.
  10. Alotiby A. Immunology of Stress: A Review Article. J Clin Med. 2024;25;13(21):6394.

 

 

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