Prevention should be the cornerstone of care because it helps to prepare for the unexpected. But more often than not, health care providers end up seeing people only after a problem has developed.
Recently, COVID-19 highlighted why we need to be more proactive.
A glimpse inside the immune system
We often take our immune systems for granted, but they work tirelessly to keep us healthy.
This complex network of cells forms our primary defense system, always vigilant against internal and external threats. To understand how we can boost our immune system, it’s helpful to know how it operates.
The Immune System’s Two Parts
Innate Immune System: This is the defense mechanism you are born with. It provides a general defense against harmful germs from the moment your body is exposed to them.
Adaptive Immune System: This system identifies and attacks specific invaders. It also remembers these invaders, enabling a more effective response upon repeat exposure. This memory aspect is what makes inoculation, whether through illness or vaccination, possible.
But recognizing and destroying potential threats is only half the job. Equally important is turning off the immune response once the threat has been neutralized.
Immune responses require significant energy and cause inflammation—think of the redness, swelling, or pain from a wound, which indicates your immune system is at work.
However, a lifestyle with little physical activity, poor diet, and excess fat can lead to chronic low-level injuries, keeping the immune system constantly activated. This is akin to leaving a car idling—it’s bad for the engine and just as detrimental to our bodies.
The Role of Inflammation
Inflammation is a natural defense mechanism against infections, toxins, and trauma. It activates a cascade of immune reactions that eliminate germs and repair injured cells. For instance, if you cut your finger, it quickly becomes red & inflamed as immune cells rush to the site to clean up & heal.
Scientists have also identified a low-grade, systemic form of inflammation that can result from a poor diet or high stress. This chronic inflammation loses its healing purpose and instead causes cellular and tissue damage, becoming a source of irritation & long-term problems.
So what can we do to keep our immune systems healthy and strong?
We recommend focusing on these four areas:
Nutrition
The fuel you put into your body plays a critical role in how well your immune system works.
Proper nutrition provides the energy and nutrients your body needs to remain strong & healthy. By choosing nutrient-rich foods and maintaining a balanced diet routinely, you can support your body’s natural ability to fend off illness & stay in good health.
Exercise
Incorporating regular physical activity into your routine can significantly boost your overall health.
Exercise has been shown to give the immune system a boost by maximizing the body’s ability to take in & efficiently use oxygen, manage stress & weight, and improve gut health, among other things.
Whether it’s walking, running, swimming, or practicing yoga, any form of exercise can contribute to a stronger, more resilient immune system.
Stress relief
Stress increases the production of the hormone cortisol in the body, which in turn can suppress the immune system. Calming activities (such as yoga, meditation, or simply deep breathing) minimize stress, reduce cortisol production, and enhance the immune system’s function.
Stress is unavoidable, but chronic stress doesn’t have to be. Prioritizing calming activities can minimize cortisol production, strengthen your immune system, and contribute to overall health & resilience.
Sleep
The interaction between the immune system and sleep is a two-way street.
Getting adequate sleep can help support the way your immune system functions by increasing the number of immune cells circulating in your body.
Lack of sleep appears to be a trigger of low-grade inflammation and related diseases.
Small changes in everyday habits, such as eating less red meat or taking the stairs whenever you can, are ways to improve our health.
And these same healthy habits — as well as other habits, such as washing our hands and resting if you feel unwell — can help prevent illness by protecting overall health & boosting the immune system. And if an infection does occur, it’s likely to be much less severe than if you were in poor health.
There will always be risk factors we can’t change — genetics & health conditions, age, the action of others. But we can control other risk factors, such as what we put in our bodies, how much exercise & sleep we get, and how we manage stress.