How to Boost Your Immunity and What is an Immune System?

To counter every attack a robust defense system is essential to protect what is important and priceless. Just like our borders are guarded with fearless soldiers, a human body is too secured with soldiers that fight off the foreign invaders. These soldiers are nothing but the immune system of the body that comprises of several cells. Our body is protected because of a strong immune response conducted by the immune system itself.  

What is an Immune System?

Everyone has different levels of immunity and it is stronger in adults because they’ve been exposed to several pathogens multiple times. This is the reason why kids often fall sick whereas adults seldom fall ill. How does one define immunity? Let’s take the example of chicken pox, if a body is prone to this disease once then the chances of contracting it again diminishes. This is because if a body is exposed to a disease, a copy of that antibody remains inside the body. Antibodies fight off the pathogen the next time it encounters and develops immunity against the disease.

Immune system is a type of defense mechanism that functions against any infectious agents such as harmful bacteria, viruses, protozoan, fungi, and many unicellular organisms. Immune system is necessary for survival and a human body might not last if this complex system doesn’t exist.

In 24 hours, our body is exposed to a range of infectious agents that might make it hard for us to survive just like the Covid-19 disease scenario. A few people make it through due to a healthy immune system, whereas the others fall prey to deadly contagious agents.

The immune system primarily consists of immune cells and proteins that combat any foreign agents entering the body. The immune cells are constantly on a lookout for intruders and upon spotting them they attack and release an immune response. Moreover, these cells have the ability to differentiate between non-self and self; they also identify and clear out dead and faulty cells as well.     

How to Boost Immunity?

There are several methods to enhance immunity and some of the common daily life hacks to boost immunity are as follows:

1. Consume as Much Fluid as Possible in a Day:

Water is considered as an ideal solution as it keeps the body hydrated and nourishes all the cells. Moreover, other fluids such as fruit juices, tea, soup, milk, or coffee can also keep the body energetic. It is believed that one should intake at least 8 glasses of water every day as this is a great remedy to stay fit. So, what are you waiting for? Go and grab your glass for a hydrated drink of water.

2. Eat More of Probiotics:

Probiotics are beneficial bacteria that live in the digestive tract of human beings. These ‘gut bacteria’ as healthy for the body as they aid immune cells in differentiating between healthy, normal, and harmful cells. One can easily find probiotic bacteria in cultured and fermented foods. Some of the examples of probiotic foods are as follows:

• Yogurt

• Cottage cheese

• Kefir

• Lassi

• Leban

• Miso

• Tofu

• Natto

• Tamari or shoyu

• Tempeh

• Kombucha

• Kvass

3. Invest More on Fats:

Almost 80-90% of people consider fat as a hurdle in weight reduction, cardiac issues, and cholesterol problems. This is not the case if one opts for healthy fats that augment body’s immunity against pathogens by decreasing inflammation. A low-level inflammation response is normal during injury or stress but a chronic inflammation can suppress the immune system. Healthy fats like olive oil and omega-3 fatty acids that are found in chia seeds and salmon helps in fighting off inflammation.

4. Eat Green

Foods obtained from plants are rich in antioxidants and filled with nutrition. Antioxidants decreases inflammation by attacking free radicals that lead to inflammation when build up in the body at maximum levels. Moreover, a state of chronic inflammation can cause heart diseases, thus the need to reduce inflammation is the top priority. Apart from this, plant fiber feeds the gut bacteria that improve immunity, therefore keeping the harmful pathogens away from the body. All kinds of fruits, vegetables, seeds, nuts, and legumes are essential to make a strong immune system as every plant product has its own specialty.     

5. Get Adequate Sleep:

Sleep and immunity go hand in hand as poor quality of sleep may lead to sickness more often. On an average, infants or younger children require at least 14 hours of sleep, teenagers need 8 to 10 hours, and adults can aim for 7 hours of sleep every day. In today’s modern times, blue light that is emitted from the TV, phone, or computer screens can tamper the circadian rhythm or the natural sleep cycle. Some tips for this would be to reduce blue light, use a sleep mask, and try sleeping in a dark room.

6. Exercise for a Fit Body:

Regular exercise can help with the sleep cycle and also keep the body in shape. All kinds of chronic disease such as diabetes, heart disorders, blood pressure issues, and many more can be minimized with a stable fitness regime. Exercise paves way for a healthy immune system by promoting efficient blood circulation and oxygen supply. 

Some Other Factors that Propel the Immune System Indirectly:

Other than the above six tips, there are certain practices that regulate immunity indirectly and these are as follows:

• Relax body, mind, and soul completely by embracing zero stress level.

• Socialize and interact with your family, friends, and all loved ones.

• Feel positive from inside.

• Get a pet dog or cat.

• Laughter is the best medicine.

• Wash hands and maintain body hygiene.

• Quit nicotine habit (cigarette and tobacco)

• Cut out alcohol

• Regular sex cycle aids in relaxing the body.

In a Nut Shell:

Immunity is a vital part of our body without which we can’t survive. Healthy and well-balanced diet can help in enhancing immunity levels. Moreover, adequate amount of sleep and exercise also fuels the immune system. This is the only defense mechanism of our body that needs to be kept in check all the time.   

About the Author(s)

Princy A. J

Princy holds a bachelor’s degree in Civil Engineering from the prestigious Tamil Nadu Dr. M.G.R. University at Chennai, India. After a successful academic record, she pursued her passion for writing. A thorough professional and enthusiastic writer, she enjoys writing on various categories and advancements in the global industries. She plays an instrumental role in writing about current updates, news, blogs, and trends.