Immunity is a word that we’ve heard a lot about in recent years. In reality, immunity is something we should always be paying attention to – not just during a pandemic. Do we really understand what it means to have immunity, who has it and who doesn’t and what we can do to make it better? Let’s take a look…
What is immunity? When pertaining to health, the dictionary offers the meaning as this:the ability of an organism to resist a particular infection or toxin by the action of specific antibodies or sensitized white blood cellsPlainly speaking, immunity is the ability of the body to defend itself from foreign bodies. Humans have three different types of immunity: innate, adaptive and passive. Understanding each is important to finding the best way to achieve better immunity.
First, innate immunity is your first line of defense and is something with which you are born. Examples of this are skin, hair, cough reflex, mucous membranes and white blood cells.
The second line of defense is adaptive immunity. It is not present at birth but is rather is learned and develops throughout our lives. The function is to protect and heal the body when the innate system fails by destroy invading pathogens and any toxicity they produce. We develop this type of immunity when we are exposed to a disease or when we are immunized against disease with vaccines – such as a flu or chickenpox vaccine. This type of immunity should be long lasting.
Lastly, is passive immunity which is provided when a person is given antibodies to a disease rather than having to make them through his or her own immune system.. This can occur through vaccination or from mother to infant through the placenta or breast milk. This type is generally short-term (a few weeks or months) immunity.
Who has immunity and who doesn’t? As mentioned, everyone is born with innate (or natural) immunity as a type of general protection. However, the human immune system is highly variable between individuals. We all know someone who seems to gets sick more easily than others and on the opposite end of the spectrum, someone who seems to always be in good health. It’s only natural to wonder why. New research is suggesting that many influences contribute to the answer including genes, life habits and disease exposure.
Some people have immune response genes that give you a strong defense against one type of virus but not another. This can be the difference between catching a stomach bug but never catching a common cold. This genetic response may even be familial – meaning one family seems to catch everything under the sun while their neighbors always seem to display good health. What can we do to make it better?
Some researchers suggest that the goal shouldn’t be to have a strong immune system, but it should be to have a balanced immune system. The thought behind this is that an over aggressive immune response can be a bad thing. So how is this achieved?
People with good immunity like to credit their lifestyle and daily habits to their good fortune. Numerous studies are suggesting that everyday choices do indeed have a significant impact on our immune response. A lack of sleep, increased stress and a poor diet are some of the obvious factors that can affect us.
Sleep quality is just as important as sleep quantity. In order to get quality sleep, you should attempt to get seven to nine hours per night. This allows you to reach the point of deep sleep that has restrorative powers.
Sometimes stress can’t be avoided. But there are things we can do to reduce stress. This can mean “unplugging” from the outside world by turning off the television or phone. It can also help to utilize relaxation techniques such as meditation or yoga.
Nutrition is also linked to the body’s immunity. It’s pretty straightforward – if you eat healthier, your body will respond in healthier ways. Generally, diet recommendations for the prevention of illness isvery similar to the general guidelines for healthy eating. Limit the fast foods when possible and increase a balance of fruits, vegetables and low fat protein in to your diet. No one food is known to prevent illness. However, key nutrients have been shown to be necessary for immune cell growth and function.
It is always best to obtain these nutrients from food rather than oral vitamins or minerals. Sometimes, a supplement is needed to make sure adequate amounts are included in an existing diet to fill in a dietary gap. In other words, nutritional supplementation isn’t intended to replace food but rather supplement an existing diet. This may be necessary in certain populations, the elderly, people who are unable to eat a variety of certain foods or people who have increased nutritional needs due to illness. Key ingredients to look for when choosing a supplement may include:
- Iron – critical for cell function
- Vitamin B6 – responsible for producing white blood cells and T-cells which regulate immune responses
- Vitamin A – keeps skin and tissues healthy
- Vitamin C – stimulates the formation of antibodies and the function of white cells
- Vitamin D – helps with the antimicrobial action that kills pathogens
- Vitamin E – an antioxidant that protects the integrity of cell membranes from damage
- Zinc – assist in wound healing and supports the immune response.
- Elderberry – a dark, purple fruit produced on a shrub considered rich source of antioxidants that may boost your immune system
Many things contribute to our immunity. Some of it is out of our control. But the things we can manage take some thought and some discipline. Quality sleep, reduced stress, not smoking, increased activity, avoiding known exposure to pathogens and maintaining a healthy weight through well-balanced nutrition can move your immunity in the right direction! Healthy immune systems need good, regular nourishment. Always consult with a medical professional when choosing the best way for you to achieve this balance.
Sources: