How to support the immune system
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The immune system is responsible for keeping us healthy and free of infection but can be affected by many lifestyle factors. Learn how you can manage lifestyle choices to best support your immune system.
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Overview of immune system
John Hopkins Medicines describe the immune system as made of special cells, tissues, and organs that work together to protect us against infections, and from falling ill from bacteria or viruses.
Lymphatic system
A major part of the immune system is the lymphatic system, consisting of lymph nodes and vessels. The lymphatic vessels carry a clear fluid called lymph, which contains waste products, immune system cells, and fluid.
The lymphatic vessels connect lymph nodes together. Lymph nodes are small immune system cells containing white blood cells that trap viruses, bacteria, and other harmful invaders.
White blood cells are also an important part of the immune system. They detect infections or foreign molecules that enter the body and produce antibodies to fight the infection.
What factors can affect our immune system?
Hopkins University provides these factors that can affect our immune system:
- Certain medicines, infections, smoking, poor nutrition, and alcohol can weaken the immune system.
- Older age: As we get older, the immune related organs may produce fewer immune cells to fight off infections. Nutritional intake may also not be optimal which can negatively impact immune function.
- Environmental toxins such as smoke and air pollution can negatively impact the normal activity of immune cells.
- Excess weight: Inflammation associated with excess weight can impair immunity as one recent study found.
- Poor nutrition: If we don't obtain certain nutrients, this can affect the production of immune cells and antibodies
- Chronic stress: Stress hormones such as cortisol can negatively affect the activation of immune cells and white blood cells.
- Inadequate sleep: Not enough sleep can lower the production of cytokines, which help to fight infection.
How to eat for immunity
Consuming a variety of foods to obtain a variety of nutrients is the key. According to Harvard University, certain nutrients protect healthy cells, assist with the growth of immune cells and in producing antibodies.
However, diet isn’t the only factor for the immune system. A balanced diet together with adequate sleep exercise and low stress, can help the body to fight infection and disease.
Vitamin supplements
Harvard University also states on its website, that while some at risk population groups can benefit from vitamin supplementation, they should not substitute for a healthy diet, as they don't provide the same nutritional benefits.
The digestive system and immunity
According to UCLA Health, 70% of the immune system is in the gut. Their website states that "Immune cells in the gut interact with the microbiome, the diverse array of bacteria and fungi that live in the gastrointestinal tract." The food we eat influences the type of bacteria in the gut, and UCLA suggests that it is high fibre plant foods that help keep our guts healthy can help strengthen the immune system.
Steps to Help Support a Healthy Immune System
Harvard University offers the following steps to help you maintain a healthy immune system
- Eating a healthy, balanced diet such as the Mediterranean diet that consists of healthy, fresh whole, unprocessed foods that are low in saturated fat, salts and sugars.
- Exercise regularly
- Limit alcohol and quit or reduce smoking
- Get seven to nine hours of sleep on a regular basis
- Learn how to manage stress with techniques such as meditation, breathing exercises, yoga, massage, walking and just taking time out for yourself.
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