Are you feeling more stressed lately? Are you getting chills even when it’s warm outside? Do you always feel tired, even after a full night’s sleep? Are your wounds healing slowly, and are you experiencing stomach issues?
These could be signs that your immune system is out of balance. If you answered yes to any of these questions, it might be time to focus on boosting your immune system. Consult your physician first.
Our immune system, made up of a complex network of organs and cells, serves as our body’s natural defense against viruses, parasites, and bacteria. These invaders can be everywhere around us.
So how does the immune system work to protect us? When something foreign, known as an antigen, enters our body, the immune system identifies and fights it off. This often happens without us even noticing.
During this process, antibodies are produced and remain in the body for future encounters with the same pathogen. This is essentially how vaccinations work. When vaccinated, you receive a small dose of the antigen. It doesn’t make you very sick but helps your body build antibodies to protect against future attacks by the same germ or virus. This process is a key function of the immune system.
Immunity can be natural or artificial, and each has further categories: innate and adaptive for natural immunity, and active and passive for artificial immunity.
Sometimes, the immune system doesn’t work properly. This malfunction, known as an immune imbalance or disorder, can be either an overactive or underactive immune response.
An overactive immune system, which confuses healthy cells with invaders, can lead to autoimmune disorders like Type 1 diabetes, lupus, multiple sclerosis, psoriasis, and rheumatoid arthritis. Although doctors have yet to pinpoint the exact causes of these disorders, there are treatments available to manage them and prevent further complications.
An underactive immune system can recognize pathogens but isn’t strong enough to fight them off, making you more susceptible to illnesses. Those with immune deficiencies often get sick more frequently and take longer to recover from infections like bronchitis, meningitis, pneumonia, and skin infections. Some people are born with a primary immune deficiency.
Maintaining a balanced immune system is crucial for good health. Here’s how you can help your immune system function properly:
1. Eat healthily. Avoid processed foods and sugary drinks. Instead, load up on fruits, vegetables, legumes, healthy proteins, and fats. These nutrients fuel a strong immune system.
2. Take natural, high-quality supplements. While supplements may not work miracles if you’re already sick, consistently taking them can strengthen your immune system over time.
3. Exercise regularly. Movement increases blood circulation, improves metabolism, helps eliminate toxins, and allows immune cells to circulate throughout your body. Aim for 10-30 minutes of exercise each day to boost your immune health.
4. Get enough sleep. Most people need six to eight hours of good sleep each night to maintain a balanced immune system, stay energized, and avoid frequent illness.
5. Manage stress. Stress can weaken your immune system by raising cortisol levels, which can damage immune cells. Combat stress with good sleep, exercise, meditation, yoga, deep breathing, or spending time in nature.
A balanced immune system is essential for overall health, and keeping it in tip-top shape is largely up to you. Your healthy life is in your hands, so take care and be well!
