Suprising Ways to Enhance Immunity Through Lifestyle
Understanding and caring for your immune system is more important than ever before with Covid19 in our midst!
Throughout this blog post we will cover the following topics:
- Organs that function as barriers
- The lymphatic system
- The thymus
- The spleen
- Lifestyle factors that impact your immune function
The main goal of the immune system is to protect us from infection and disease. Incredibly, the immune system keeps a record of every microbe it has ever defeated. That means it can recognize and destroy the microbe quickly if it enters the body again. Starting tomorrow, we’ll dive into the process that helps the immune system function. We’ll also provide tips on different ways to help promote the function of various immune system parts. When the immune system malfunctions or is overwhelmed, it cannot protect us from illness. For an easy to understand explanation of how the immune system works, check out this animated video: https://youtu.be/PSRJfaAYkW4
Defending your body
Are you ready to take an in-depth journey into your immune system?
Let’s discuss organs that function as barriers.
The innate immune response acts as our first line of defense to protect against harmful invaders such as bacteria and viruses. This first line of defense is made up of the following components: - Antibacterial substances and enzymes found in saliva and the airways can kill germs as they enter the body. - Mucus in the lungs helps trap germs we inhale to be removed from the airways by hair-like structures called cilia. - Stomach acid prevents germs that enter the body through food from going any further into our system. - Harmless bacteria cover our skin and live in mucous membranes to attack germs. These barriers too pathogens are an essential part of immunity. As the first line of defense, this immune response acts quickly to attack and destroy invading germs. We can help remove germs to prevent infections and thus aid our immune system by frequently washing our hands. Germs from unwashed hands can enter the body through food and by touching our eyes, nose, and mouth. These germs can also be transferred to others.
Book that massage!
Another organ system essential to the role of immunity is the lymphatic system, which is composed of primary and secondary lymphoid organs. The primary lymphoid organs include the bone marrow and the thymus. They create special immune system cells called lymphocytes. The secondary lymphoid organs include the lymph nodes, spleen, tonsils, and certain tissue in various mucous membrane layers in the body. These organs are where the immune system cells do their job of fighting off germs and foreign substances. Massage is a great way to help maintain the health of your lymphatic system. A specialized type of massage called lymph drainage can be performed by a specially- trained massage therapist. Using a series of gliding, compressing, stretching, and cupping motions over the client’s body, these light rhythmic movements stimulate the lymphatic system enabling the lymph to circulate through the lymphoid node system. Lymph fluid is a mixture of water, proteins, immune system components, waste products, and other remnants of cell metabolism. Many people incorporate lymphatic drainage massage as part of their skincare and wellness routine due to its detoxification and esthetic benefits. Many report gaining relief from chronic pain, digestive problems, hormonal imbalances, skin conditions, allergies, headaches, and a long list of other issues. Isn’t that amazing!
Get some vitamin A
How much do you know about the thymus? This little known organ plays a significant role in immunity. It is part of the lymphatic and endocrine systems and is located behind the breastbone above the heart.
Lymphocytes, also called T cells, mature in the thymus and perform many essential functions. For example, these cells coordinate the processes of the innate and adaptive immune systems.
The previous messages have highlighted different innate processes, which are non- specific, meaning they attack all invaders. The main purpose of the innate immune response is to immediately prevent the spread and movement of foreign pathogens throughout the body.
However, there is a second type of immunity called the adaptive process. This one is more specific when responding to invading pathogens. Adaptive immunity evolves as we get older. It reacts in response to the different germs we are exposed to.
While the immune response of innate immunity is immediate, the adaptive immune response is not. However, the effect of the adaptive immune response is long-lasting, highly specific, and is sustained long-term by memory T cells. Both are vital in protecting us from illness.
Another important role of T cells is to constantly monitor the surfaces of all cells for changes as they move through the body. This process signals your adaptive immunity to danger.
Vitamin A supports the thymus gland as well as stimulates the immune response.
Additionally, vitamin C helps to maintain the size and weight of the thymus and increase the number of T cells produced. Some foods that are particularly high in vitamin A include carrots, sweet potatoes, and winter squash. Bell peppers, broccoli, and Brussels sprouts are high in vitamin C.
Dark leafy greens such as spinach, kale, and collard greens are good sources of both vitamins.
Taking care of your spleen
On to the next organ, the spleen. This important immune organ is located in the left upper abdomen, beneath the diaphragm.
Some of its many roles include:
- Storage of various immune system cells
- Breakdown of red blood cells
- Storage and breakdown of platelets, which are responsible for the clotting of blood, among other things
The spleen is the largest secondary lymphoid organ and plays a significant role in filtering the blood, making it a major component of the immune system.
To eat for spleen health, incorporate the following foods into your diet:
- Veggie-abundant soups and broths
- Winter squash, carrot, rutabaga, parsnip, turnip, sweet potato, yam, pumpkin
- Legumes like garbanzo beans, kidney beans, adzuki beans, lentils, black beans, and peas
- Sesame seeds, pumpkin seeds, and sunflower seeds
- Seaweed and kelp
Spleen healthy spices include ginger, pepper, cardamom, onions, garlic, cinnamon, clove, fennel, rosemary, sage, turmeric, thyme, horseradish, cayenne, and nutmeg.
Feeling Stressed? Take a deep breath
How’s your stress level? Stress can have an adverse effect on our health in numerous ways. For one, when we’re stressed, the immune system’s ability to fight off antigens is reduced, making us more susceptible to infections.
The stress hormone corticosteroid reduces the number of lymphocytes and can therefore suppress the effectiveness of the immune system. Additionally, common unhealthy coping behaviors brought on by stress, such as drinking and smoking, can have an indirect effect on the immune system.
It’s important to find ways to reduce stress throughout your day in order for your immune system to function optimally. A simple and fast-acting stress-relieving technique is intentional breathing, such as deep breathing.
Deep breathing is our body’s built-in stress-relieving system. The process has been scientifically proven to affect the heart, the brain, digestion, the immune system.
One simple deep breath immediately signals the brain to slow down and relax. As this message spreads throughout the body, a feeling of calmness takes over as muscle tension eases.
Try setting yourself daily reminders to practice deep breathing. Throughout the day, and especially when you’re feeling overwhelmed, frustrated, stressed, or anxious, simply remind yourself to take several slow deep breaths.
Give it a try and let me know how it makes you feel!
Get more sleep and exercise.
You already know how important sleep and exercise are to your health, but did you know they can improve your immune function?
Sleep, for example, is a process that allows your body to regenerate. While we sleep, we’re strengthening our immune system. During sleep, our T cells increase, and the inflammatory cells decrease. However, when we’re sleep-deprived, the opposite is true, resulting in decreased immunity.
Sleep quality and exercise go hand in hand. Exercise allows us to burn off excess energy, which can otherwise leave us feeling restless. Exercise also contributes to general good health, including a healthy immune system.
Exercise promotes healthy blood circulation, which is necessary for the removal of toxins and the delivery of cells from one location to another. Regular exercise allows your cells and substances of the immune system to move through your body freely to do their job efficiently.
Adults need 7-8 hours of sleep each night. If you have trouble getting to sleep, try creating a calming nighttime routine. Some people enjoy taking a warm bath or a session of gentle stretching to signal the body that it’s time for rest. Avoid eating or drinking close to bedtime, as well as checking emails or other stress-inducing activities. When it comes to physical activity, adults need at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week. Strength training with weights or resistance bands is also recommended twice a week.
Eat for health!
The foods you eat can significantly improve or hinder your immune system. Aim for a well-balanced diet that incorporates a variety of colorful fruits and vegetables every day. The more color you can incorporate into your diet, the better your chances are of getting a variety of nutrients. To complete your balanced diet, opt for lean proteins such as fish and chicken and complex carbohydrates like brown rice and quinoa. To improve the function of your immune system, it is also recommended to prioritize your gut health. This can be accomplished by eating probiotic foods, which are foods containing live microorganisms. Try incorporating the following fermented foods into your diet to increase your intake of natural probiotics:
- Unpasteurized sauerkraut and kimchi
- Tofu, miso, natto
- Kombucha
Here are some fun and tasty immune system-boosting recipes to check out:
Kimchi: https://www.feastingathome.com/how-to-make-kimchi/
Sauerkraut: https://www.feastingathome.com/turmeric-sauerkraut/
Switchel: https://www.feastingathome.com/switchel-recipe/
Take care of your immune health
Thanks for taking part in [title] Email Series. While the immune system plays a complex role in our health, living a healthy lifestyle can go a long way in supporting immunity. Do you have any questions about any of the topics discussed? If you’re concerned about getting the right balance of nutrients to promote a healthy immune system, I’d love to chat!
