In the wake of the Covid-19 pandemic, people have been taking required precautions like wearing masks, social distancing, minimal personal interactions, etc. Despite the observance of these measures, it is very important that one possesses good immunity to fight the new Corona virus infection and other diseases.

The immune system is essential for our survival. Without it, our bodies would be open to attack from bacteria, viruses, parasites, and more. It keeps us healthy when we encounter a large number of pathogens.

It spreads throughout the body and involves many types of cells, organs, proteins, and tissues. It has a special ability to distinguish our tissue from foreign tissue. Dead and defective cells are also recognized and removed.

If it encounters a pathogen, a bacterium, a virus or a parasite, it triggers a so-called immune response. An immune response is a reaction that occurs in our body in order to defend itself against foreign invaders. A toxin or other foreign substance, which induces an immune response in the body and produces antibodies, is called an antigen.

Critical to their ability to mobilize a response to an invading pathogen, toxin, or allergen is their ability to distinguish self from nonself. The host uses both innate and adaptive mechanisms to detect and eliminate pathogenic microbes.

Innate immunity is the defense system we are born with. Innate immunity involves barriers that prevent harmful materials from entering our bodies. These barriers form the first line of defense in the immune response.

If pathogens successfully evade the innate response, we have a second layer of protection, the adaptive immune system, which is activated by the innate response. It adapts its response during an infection to improve its recognition of the pathogen. This response is retained after the pathogen has been eliminated in the form of immunological memory, allowing the adaptive immune system to mount faster and stronger attacks each time it encounters this pathogen.

Tips to improve immunity –

The following are important tips that will help us improve our immunity:

Have adequate sleep

Sleep and immunity are closely related. During sleep, the immune system releases proteins called cytokines. Certain cytokines need to increase when we have an infection or inflammation, or when we are under stress. Sleep deprivation can decrease the production of these protective cytokines. Also, antibodies and infection-fighting cells are reduced during periods when we don’t get enough sleep.

It is usually recommended that adults aim for 7 or more hours of sleep each night, while adolescents need 8-10 hours and younger children and infants up to 14 hours.

Eat more whole plant foods –

Whole plant foods, such as fruits, vegetables, nuts, seeds, and legumes, are rich in nutrients and antioxidants that can give you an edge against harmful pathogens by boosting immunity. By eating all the different colors of plant-based foods, we’re more likely to get a strong and varied nutritional profile. In fact, the whole plant-based diet contains 64 times the amount of immunity-boosting antioxidants compared to a diet that includes meat and dairy.

Eat healthy oil

Healthy fats like olive oil, peanut oil, canola oil, and omega-3 rich foods are highly anti-inflammatory. Since chronic inflammation can suppress our immune systems, these fats can naturally fight disease. Low-level inflammation is a normal response to stress or injury.

Reduce stress –

Stress suppresses it, increasing susceptibility to colds and other illnesses. It is difficult to define stress. However, most scientists who study the relationship between stress and immune function do not study a sudden, short-lived stressor; rather, they attempt to study more constant and frequent stressors known as chronic stress.

Exercise regularly –

Regular exercise is one of the pillars of a healthy life. Like a healthy diet, exercise can contribute to a healthy immune system. It can help by promoting good circulation, which allows your cells and substances to move freely through your body and do their jobs efficiently.

Stop smoking –

Smoking can suppress it because nicotine can lead to decreased phagocytic activity of neutrophils. It can also inhibit the release of reactive oxygen species (ROS), which affects the ability of neutrophils to kill pathogens. Within the lungs, smoking triggers a release of inflammatory agents leading to persistent chronic inflammatory syndrome.

Meditate daily –

It has been found that the benefit we experience from meditation is not strictly psychological; there is a clear and measurable change in how our bodies work. Meditation is one of the restorative activities that can bring relief to our immune system, relieving the body’s day-to-day stress.

Limit added sugar –

When we eat a large dose of sugar, we temporarily lower our immune system’s ability to respond to challenges. The effect lasts several hours. So if you eat sweets multiple times a day, you may be perpetually operating at a distinct disadvantage. Also, eating sugary foods can lead to excessive inflammation that serves no useful purpose but promotes aging and disease.

The bottom line –

Our immune system is essential for our survival. Our lifestyle can affect how well it can protect us from germs, viruses, and chronic illness. Replacing bad health habits with good ones can help keep you healthy. The above tips, if followed properly, can go a long way in strengthening our immunity.