On the whole, your immune system does a remarkable job of defending you against disease-causing microorganisms. But sometimes it fails: A germ invades successfully and makes you sick. Is it possible to intervene in this process and make your immune system stronger?
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The idea of boosting your immunity is enticing, but the ability to do so has proved elusive for several reasons. The immune system is precisely that — a system, not a single entity. To function well, it requires balance and harmony. There is still much that researchers don’t know about the intricacies and interconnectedness of the immune response. For now, there are no scientifically proven direct links between lifestyle and enhanced immune function.
But that doesn’t mean the effects of lifestyle on the immune system aren’t intriguing and shouldn’t be studied. Quite a number of researchers are exploring the effects of diet, exercise, age, psychological stress, herbal supplements, and other factors on the immune response, both in animals and in humans. Although interesting results are emerging, thus far they can only be considered preliminary..
Adopt healthy-living strategies
Your first line of defense is to choose a healthy lifestyle. Following general good-health guidelines is the single best step you can take toward keeping your immune system strong and healthy. Every part of your body, including your immune system, functions better when protected from environmental assaults and bolstered by healthy-living strategies such as these:
• Don’t smoke.
• Eat a diet high in fruits, vegetables, and whole grains, and low in saturated fat.
• Exercise regularly.
• Maintain a healthy weight.
• Control your blood pressure.
• If you drink alcohol, drink only in moderation.
• Get adequate sleep.
• Take steps to avoid infection, such as washing your hands frequently and cooking meats thoroughly.
• Get regular medical screening tests for people in your age group and risk category.
Be skeptical: Many products on store shelves claim to boost or support immunity. But the concept of boosting immunity actually makes little sense scientifically. In fact, boosting the number of cells in your body — immune cells or others — is not necessarily a good thing.
Attempting to boost the cells of the immune system is especially complicated because there are so many different kinds of cells in the immune system that respond to so many different microbes in so many ways. Which cells should you boost, and to what number? So far, scientists do not know the answer. What is known is that the body is continually generating immune cells.
A different scientific approach looks at the effect of certain lifestyle modifications on the incidence of disease. If a study shows significantly less disease, researchers consider whether the immune system is being strengthened in some way. Based on these studies, there is now evidence that even though we may not be able to prove a direct link between a certain lifestyle and an improved immune response, we can at least show that some links are likely.
Age and immunity: Researchers believe that the aging process somehow leads to a reduction of immune response capability, which in turn contributes to more infections, more inflammatory diseases, and more cancer. As life expectancy in developed countries has increased, so too has the incidence of age-related conditions. Happily, investigation into the aging process can benefit us all — no matter what our age.
While some people age healthily, the conclusion of many studies is that, compared with younger people, the elderly are far more likely to contract infectious diseases. Respiratory infections, influenza, and particularly pneumonia are a leading cause of death in people over 65 worldwide
What about diet?: Like any fighting force, the immune system army marches on its stomach. Immune system warriors need good, regular nourishment. Scientists have long recognized that people who live in poverty and are malnourished are more vulnerable to infectious diseases. Whether the increased rate of disease is caused by malnutrition’s effect on the immune system, however, is not certain. There are still relatively few studies of the effects of nutrition on the immune system of humans, and even fewer studies that tie the effects of nutrition directly to the development (versus the treatment) of diseases.
Herbs and other supplements: Walk into a store, and you will find bottles of pills and herbal preparations that claim to “support immunity” or otherwise boost the health of your immune system. Although some preparations have been found to alter some components of immune function, thus far there is no evidence that they actually bolster immunity to the point where you are better protected against infection and disease.
The stress connection: Modern medicine, which once treated the connection between emotions and physical health with skepticism, has come to appreciate the closely linked relationship of mind and body. A wide variety of maladies, including stomach upset, hives, and even heart disease, are linked to the effects of emotional stress.
Exercise: Good or bad for immunity?: Regular exercise is one of the pillars of healthy living. It improves cardiovascular health, lowers blood pressure, helps control body weight, and protects against a variety of diseases. But does it help maintain a healthy immune system? Just like a healthy diet, exercise can contribute to general good health and therefore to a healthy immune system. It may contribute even more directly by promoting good circulation, which allows the cells and substances of the immune system to move through the body freely and do their job efficiently.
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Do this for a quick boost
Garlic
Get more garlic. It has the powerful compound allicin, vitamins A, C, E and minerals selenium, sulfur and zinc (all vital to immune function). It also protects against infections, colds and flu, and has anti-bacterial, -fungal and -viral properties. Just add crushed cloves to pastas, sauces, salad dressings and dips.
Sun
Get some sun. Vitamin D protects us against illness and a range of chronic diseases such as cancer, cardiovascular disease and diabetes. Sunlight is the easiest and healthiest way to get sufficient vitamin D, so aim for 10 to 15 minutes a day (without sunscreen), on the face, arms and hands.
Vit C
Vitamin C is one of the best immune-boosting nutrients for treating and preventing all illnesses and chronic diseases. As a powerful antioxidant, it protects cells from free-radical damage, and has antiviral, antibacterial and anti-allergenic activity. Eat more citrus, parsley, berries, red capsicum and kiwifruit.
Yogurt
Eat some yoghurt. This highly nutritious fermented food has the ability to improve digestion and boost our immune health. The live bacteria (acidophilus and bifidus) promote the health and growth of friendly bowel bacteria. Look for the "live and active cultures or bacteria" seal on the yoghurt you buy.
Zinc
Think zinc. It's needed for the production of white blood cells which protect against colds and infections. Zinc has antioxidant activity, helping to fight free- radical damage, and is found in meats, dairy and wholegrains, but it's lost in processing. If supplementing with tablets, take about 45 milligrams a day.
