How to keep our Immune System Strong ?

In this world having a weak immune system means getting attacked by various dangerous bacteria. So, every one of us needs to keep our immune system strong to protect our bodies from several disease-causing pathogens. But, how can we keep our immune system strong, and is it actually necessary to do so? Here, we are going to know about this.

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What is the Immune system?

It is a System that is composed of a collection of cells, chemicals, and various processes that function to create a defense mechanism to protect our body from foreign pathogens[Marshall et al., 2018].

Types of Immune system:-

The immune system can be classified into two types.

i) the First line of defense and ii) the Second line of defense.

i) First line of defense – The first line of defense is the primary defense against various infectious pathogens. These are basically the surface barriers like skin, and mucous membrane that prevent pathogens from entering our body[Hammer et al., 2015].

ii) Second line of defense – The second line of defense comprises non-specific cellular and molecular responses of the innate immune system. This mechanism consists of phagocytic Leukocytes, Inflammatory responses, antimicrobial proteins, etc. [Paape et al., 1979].

Signs of a weak Immune system:-

There are quite a few signs that our body gives if our immune system is weak. These are -

1. Frequently catching a cold:- It is normal if we catch a cold two to three times a year but if we are constantly suffering from a cold or catch a cold very easily then it’s a sign that our immune system is struggling to keep up.

2. Having lots of tummy troubles:- Research shows that about 70% of our immune system is situated in our digestive tract[Wu HJ & Wu E, 2012]. So, if we have frequent problems with gas, diarrhea, or constipation then it can be a sign of a weak immune system.

3. Slow healing of word wounds:-When we get a cut, burn or scrape our skin controls the damage and our body protects the wound by sending nutrient-rich blood to the injured part, to heal the wound. This healing process is regulated by our immune cells, but, if we have a weak immune system then our wound will linger and take a long time to heal.

4. Having frequent infections:-If you are getting frequent  Infections then it can be a sign that your Immune system is weak.

5. Feeling tired all the time:- If you are suffering from exhaustion even if you are getting enough sleep then we can consider it a sign of a weak Immune system.

 

Causes of weak Immune system:-

Several reasons weaken the Immune system, among these reasons some we can control and some we can't.

Common causes:-

a)   Poor nutrition

b)  Alcohol consumption

c)   Smoking

d)  Medication like chemotherapy or Other Cancer treatments.

e)  AIDS

f)    Infections

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There are a few other reasons known as Immune system disorders,  which means one may have one or more conditions from the below-mentioned disorders.

Autoimmune disease:- When our body fails to distinguish between its own cells and foreign or harmful cells is known as autoimmune disease. This disease causes our immune system to work against itself[Smith & Germolec, 1999].

A few examples of autoimmune diseases are- celiac disease, lupus, type-1 diabetes, multiple Sclerosis, rheumatoid arthritis, etc.

Immune deficiency:- This is also known as PIDD (Primary Immunodeficiency disease). It is a disorder that is caused by genes and is something that you get by birth. PIDD can damage our Immune system and cause it to work wrongly.

Acquired Immune Deficiency:- It is an acquired infection caused by viruses, it destroys our body's white blood cells and our immune system gets weak. HIV is one of the most common causes of Acquired Immune deficiency[Waymack & Sundareshan,2021].

Overactive Immune system:- When our Immune system reacts to normal environmental stimulants like dust, pollen, and mold, that means our Immune system is overactive or hyperactive [Blach-Olszewska & Leszek, 2007].

Sometimes many of us want to know that –

How can we check the strength of the immune system?

There are quite a few Processes by which we can determine our Immunity and whether we have any immunological disorder or not.

a.  Blood Test:- A blood test is the most common and easy process to determine if we have any immunoglobulin(Infection fighting Proteins) in our blood and the level of Immune cells. If we have an abnormal presence of these certain cells rather than their standard range then it can be an indication of Immune system defect.

b. Prenatal testing:-These are the medical tests done during pregnancy, by which we can find out how whether, the baby is suffering from primary immunodeficiency disorders[Kitchen FL, Jack BW, 2022]. Samples of the amniotic fluid, blood, or cells from tissues from the placenta are tested for problems and sometimes DNA testing is also done to check genetic disorders like Down Syndrome.

c. Analyzing family History:-By analyzing family history for illnesses. and whether any close relatives have any inherited immune system disorder.

How to improve our Immune system

There are plenty of ways to boost our immunity and maintain a healthy immune system

§  Maintain a healthy diet - A healthy diet is a very important step to maintaining a strong Immune system. A healthy diet means making sure to eat a sufficient amount of vegetables, fruits, Proteins, and healthy fats.

   A healthy diet Provides our Immune system the essential energy it requires, moreover healthy diet can help us to get sufficient amounts of the micronutrients that are very important in maintaining our Immune system.

§ Get Plenty of Sleep:-Sleep is very essential for our immune System. Many important molecules which play a crucial role in fighting infection are produced while we sleep. People who don't get enough sleep & fall sick very frequently.

§ Stay up-to-date on recommended vaccines:-Vaccine helps our immune system to recognize and fight certain diseases causing pathogens. Vaccination teaches our immune system how to fight disease and our immune system remembers the fighting process for a future encounter.

§  Exercise regularly:- Exercising releases the endorphin hormone[Harber & Sutton,1984]. Endorphin helps in pain relief and stress reduction. Regular exercise improves our immune function and boosts our overall body circulation, So, immune cells and other molecules that help in infection-fighting can travel more easily throughout our body.

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§  Stay hydrated:- Water is very important for our body. Water is an essential compound of lymph, which carries important infection-fighting immune cells around our body.

Signs of a Strong Immune system:-

Here are a few signs of a Strong Immune system

I. You have good gut health:-A healthy digestive system is undoubtedly a sign of a strong immune system because about 80% of our Immune system is inside our gut.

  II.  You Like to drink lots of water:- Drinking 2L-3L of water daily is actually very good for our Immune system because it helps in the circulation of blood and immune cells.

III. You recover from colds or flu very quickly:- If you can easily recover after getting ill then it’s a good sign and you have a strong Immune system.

Foods that Can boost our Immune system:-

Foods play a very important role in boosting our immune system. By maintaining a healthy diet we can keep our immune system strong[Vishwakarma et al., 2022], but which foods are considered to be best for immunity boosting? here we are going to know about some of these foods.

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     i.   Banana:-It is one of the best immune-boosting food and it contains vitamin B6.

   ii.    Sweet potato:- It also contains vitamin B6.

 iii.    Chickpeas:- it contains vitamin B6 and zinc.

 iv.     Almonds:- It is a great source of iron, zinc, and vitamin E.

   v.      Walnuts:- It is a great source of zinc.

 vi.    Curd:-Contains non-pathogenic bacteria like lactobacillus or Bifidobacterium which helps in immune boosting.

vii.    kidney beans(rajma):- Great source of zinc and iron.

viii. Pumpkin:- Rich source of vitamin-A.

 ix.    Amla:- The best source of vitamin C.

   x.     Raisins:- Great source of iron also contains copper, magnesium, and potassium.

 xi.    Garlic:-Rich source of allicin and sulfur.

xii.   Eggs:- great source of protein, iron, and vitamin-A.

xiii.  Spinach:- It is loaded with zinc, anti-oxidants, and vitamin-A.

xiv.    Citrus fruits:- They are a great source of vitamin C, many essential minerals, and soluble fibers.

xv.          Broccoli:- Excellent source of vitamin C and antioxidants.

 

Conclusion:- Boosting our immune System is in our hands if we follow the tips we read in this article, and moreover a balanced diet is need to be followed.

 

REFERENCE:-

1.    WHO Scientific Group on Factors Regulating the Immune Response & World Health Organization. (‎1970)‎. Factors regulating the immune response: report of a WHO scientific group [‎meeting held in Geneva from 1 to 6 September 1969]‎. World Health Organization. https://apps.who.int/iris/handle/10665/40776

 

2.    Marshall JS, Warrington R, Watson W, Kim HL. An introduction to immunology and immunopathology. Allergy Asthma Clin Immunol. 2018 Sep 12;14(Suppl 2):49. doi: 10.1186/s13223-018-0278-1. PMID: 30263032; PMCID: PMC6156898.

 

3.    Hammer AM, Morris NL, Earley ZM, Choudhry MA. The First Line of Defense: The Effects of Alcohol on Post-Burn Intestinal Barrier, Immune Cells, and Microbiome. Alcohol Res. 2015;37(2):209-22. PMID: 26695746; PMCID: PMC4590618.

 

4.    Paape MJ, Wergin WP, Guidry AJ, Pearson RE. Leukocytes--the second line of defense against invading mastitis pathogens. J Dairy Sci. 1979 Jan;62(1):135-53. doi: 10.3168/jds.S0022-0302(79)83215-4. PMID: 379058.

 

5.    Wu HJ, Wu E. The role of gut microbiota in immune homeostasis and autoimmunity. Gut Microbes. 2012 Jan-Feb;3(1):4-14. doi: 10.4161/gmic.19320. Epub 2012 Jan 1. PMID: 22356853; PMCID: PMC3337124.

 

6.    National Center for Biotechnology Information (US). Genes and Disease [Internet]. Bethesda (MD): National Center for Biotechnology Information (US); 1998-. Diseases of the Immune System.

 

7.    Anaya JM, Shoenfeld Y, Rojas-Villarraga A, et al., editors. Autoimmunity: From Bench to Bedside [Internet]. Bogota (Colombia): El Rosario University Press; 2013 Jul 18. Section III, Autoimmune Diseases.

 

8.    Smith DA, Germolec DR. Introduction to immunology and autoimmunity. Environ Health Perspect. 1999 Oct;107 Suppl 5(Suppl 5):661-5. doi: 10.1289/ehp.99107s5661. PMID: 10502528; PMCID: PMC1566249.

 

9.    Waymack JR, Sundareshan V. Acquired Immune Deficiency Syndrome. [Updated 2021 Sep 8]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-

 

10. Janeway CA Jr, Travers P, Walport M, et al. Immunobiology: The Immune System in Health and Disease. 5th edition. New York: Garland Science; 2001. Acquired immune deficiency syndrome. Available from: https://www.ncbi.nlm.nih.gov/books/NBK27126/

 

11. Blach-Olszewska Z, Leszek J. Mechanisms of over-activated innate immune system regulation in autoimmune and neurodegenerative disorders. Neuropsychiatr Dis Treat. 2007 Jun;3(3):365-72. PMID: 19300567; PMCID: PMC2654796.

 

12. Justiz Vaillant AA, Qurie A. Immunodeficiency. [Updated 2022 Jul 8]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-.

 

13. Kitchen FL, Jack BW. Prenatal Screening. [Updated 2022 Jul 4]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK470559/

 

14. Harber VJ, Sutton JR. Endorphins and exercise. Sports Med. 1984 Mar-Apr;1(2):154-71. doi: 10.2165/00007256-198401020-00004. PMID: 6091217.

 

15. Nicholson LB. The immune system. Essays Biochem. 2016 Oct 31;60(3):275-301. doi: 10.1042/EBC20160017. PMID: 27784777; PMCID: PMC5091071.

 

16. Popkin BM, D'Anci KE, Rosenberg IH. Water, hydration, and health. Nutr Rev. 2010 Aug;68(8):439-58. doi: 10.1111/j.1753-4887.2010.00304.x. PMID: 20646222; PMCID: PMC2908954.

 

17. Childs CE, Calder PC, Miles EA. Diet and Immune Function. Nutrients. 2019 Aug 16;11(8):1933. doi: 10.3390/nu11081933. PMID: 31426423; PMCID: PMC6723551.

 

18. Vishwakarma S, Panigrahi C, Barua S, Sahoo M, Mandliya S. Food nutrients as inherent sources of immunomodulation during COVID-19 pandemic. Lebensm Wiss Technol. 2022 Mar 15;158:113154. doi: 10.1016/j.lwt.2022.113154. Epub 2022 Jan 31. PMID: 35125518; PMCID: PMC8801482.