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The immune system. It works largely behind the scenes, like breathing and blinking. It's not something we see as very important in our lives - until we stop to think about it. It's only when we actually need it that we realize just how big a role the immune system plays in our everyday functioning.
The immune system is the thing that keeps us healthy and able to fight off the infections constantly surrounding us, which would otherwise kill us. In humans, it's designed to grow stronger over time, becoming better able to fight new viruses and microbes.
But just as it takes care of us, we need to take care of it too. Changing seasons, bad weather and harmful habits can weaken our immune system. This leads to more frequent illness, fatigue, and in some cases even chronic disease.
To keep your immune system healthy, just as it protects you every day, let's get to know it up close...
What is the immune system?
Every part of our immune system has a very important role and function. Each part usually does its job extremely well, given the billions of microbes we face every day.
But not all microbes are harmful. The immune system's job is to figure out which microbes the body needs, which are neutral, and which are harmful. By understanding this, the immune system can tell harmful microbes apart from the rest and neutralize them before they enter our body.
As its name suggests, the immune system is a complex system of organs and glands: the adenoids, two glands in our nose; bone marrow, which is the soft inner part of our bones; the lymph nodes and lymphatic vessels. The thymus, the spleen and the tonsils also function as part of the system.
When is the immune system at risk?
It shouldn't come as a surprise that washing your hands often, getting enough sleep, and eating properly are effective ways to protect yourself from viruses and other microbes. What you may not realize is that other factors in your life can weaken your body's ability to defend itself.
How you spend your free time, your stress level, how often you drink alcohol, how often you exercise, and even the air you breathe can all affect your immune system. Here are the things that most often affect the health of your immunity:
Stress
Stress causes the brain to increase production of the hormone cortisol, which disrupts the function of the infection-fighting T cells.
Nicotine
Whether you smoke traditional cigarettes or e-cigarettes, you're still exposed to nicotine, which can have a harmful effect on your immune system. Nicotine raises cortisol levels while also reducing the formation of B-cell antibodies.
Alcohol
Even a single Saturday night with heavier drinking can reduce the immune system's response to invading pathogens. Acetaldehyde, the main metabolite of alcohol, likely disrupts ciliary function in the lungs, making them more vulnerable to bacterial and viral invasion. Alcohol also impairs the process of attacking and breaking down bacteria and viruses.
How to improve the health of your immune system?
If you want to improve your health and strengthen your immune system, apply these few simple things in your daily life:
Manage your stress
No matter how healthy you are, if you're exposed to daily stress, it can affect your body in the form of a weakened immune system. That's why one of the first things you should do is start managing the stress in your life. Meditation, yoga, massages, time spent in nature. These are some of the things that will help you reduce stress.
Get enough sleep
Lack of sleep prevents your body from producing enough white blood cells – an important component of a healthy immune system. Get at least 7 hours of restful sleep every night if you want to keep your immune system in good shape.
Exercise regularly
Regular exercise keeps the body healthy. Besides strengthening the body, exercise makes it release endorphins, which lower stress levels. Keep in mind, however, that if your immune system is weak, serious overtraining can weaken it even further. That's why you should consult a specialist before starting a training program and shouldn't train without supervision.
Take vitamins and dietary supplements
Taking extra vitamins and minerals in the form of dietary supplements will help you improve your health and make sure you're getting the nutrients you're missing from food. When choosing vitamins, make sure you're getting enough of:
- Vitamin C;
- Vitamin A;
- Vitamin D;
- Omega-3;
- Zinc.
Rosita Evclo fish oil can give you 3 of these 5 nutrients that are so valuable for immunity. Find out more.
The immune system is a complex system of blood cells and organs. It protects the body from harmful microbes that can cause disease. If you notice that you get sick often, it could be a sign that your immune system has weakened. Take action by applying these simple tips, and your body will thank you!
