Boost Your Immune System Health Naturally

Nutrition tips by Nestlé

System Health: Strengthening Your Body’s Defenders.

The immune system is often referred to as the body's defence mechanism, working tirelessly to protect us from infections, diseases, and harmful pathogens. Just like soldiers defending a fortress, the immune system comprises various cells, tissues, and organs that work together to identify and neutralize threats.

The immune system has two parts. The one where you are born with - the innate immune system – is the general defence that protects you from the time your body is exposed to harmful germs until the time the second part of the immune response — the adaptive immune system — starts working. The adaptive immune system is very specific, so it identifies and attacks specific germ invaders. It has a good memory so in case of a repeat exposure, the immune system can mobilize a more effective response the second time around.

Understanding how our immune system functions, especially when it’s not working so well, and how we can nurture it through immune system boosters is essential for maintaining overall health and well-being.

Common Myths About the Immune System

Despite the importance of the immune system, there are many misconceptions surrounding it. Understanding these myths is crucial for making informed decisions about health and wellness.

Myth 1: Vitamin C Supplements Help in Preventing Colds

Fact: While vitamin C is essential for immune function, research indicates that vitamin C supplements do not prevent the common cold. According to the Mayo Clinic, taking vitamin C after the onset of cold symptoms is also ineffective. Instead, it is more beneficial to obtain vitamin C from a balanced diet rich in fruits and vegetables. Foods that boost immunity include oranges, lemons, guava, brussels sprouts, and broccoli. , Additionally, incorporating other immune system vitamins can further enhance your defence and help boost immune system health.

Myth 2: Only Young Children Need Vaccination

Fact: Vaccination is crucial at all stages of life. While childhood vaccinations lay the foundation for immunity, the protection from these vaccines can diminish over time. Adults should stay up to date with recommended vaccines, including:

Chickenpox: Adults who have never had chickenpox should consider vaccination.
HPV Vaccine: Recommended for females aged 11 to 26 and males aged 11 to 21.
Hepatitis B: For all individuals with low levels of protection or those requiring a booster shot.
Travel-Related Shots: Vaccinations needed vary depending on travel destinations.
Tetanus, Diphteria: Recommended for all adults with a booster every 10 years.

Myth 3: Herbs and Supplements Help to Improve the Immune System

Fact: There is limited scientific evidence supporting the claim that herbs and supplements can significantly enhance immune function. While some herbs may boost antibody production, their overall impact on immunity remains uncertain. It is essential to prioritize a healthy lifestyle and balanced diet, including including consuming natural immune boosters food over reliance on supplements.

How To Maintain a Good Immune System

How to improve immune function? Maintaining a robust immune system, especially if you have low immunity, is achievable through various lifestyle choices and habits. Here are several ways to nurture your body's "soldiers":

Through Lifestyle

Exercise Regularly and Maintain a Healthy Weight: Regular physical activity enhances circulation, reduces inflammation, and boosts the production of immune cells. Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week. Incorporating strength training exercises at least twice a week is also beneficial.
Get Adequate Sleep and Minimize Stress: Sleep is vital for immune health. During sleep, the body undergoes repair processes, and the immune system releases cytokines—proteins that help combat infections. Aim for 7 to 9 hours of quality sleep per night. Additionally, managing stress through mindfulness practices, meditation, or yoga can help reduce the negative impact of stress hormones on immune function.
Don’t Smoke: Smoking weakens the immune system and increases susceptibility to infections. Quitting smoking can significantly improve overall health and boost immune response.

Through Diet

A balanced diet rich in nutrients is essential for supporting the immune system. Here are some dietary recommendations:

Eat a Balanced Diet High in Fruits and Vegetables: Fruits and vegetables are packed with vitamins, minerals, antioxidants, and fibre. Foods rich in vitamin C (e.g., citrus fruits, berries) and vitamin A (e.g., carrots, sweet potatoes) are particularly beneficial for immune health. Incorporate a variety of colourful fruits and vegetables into your meals to ensure you receive essential immune system vitamins. Choose foods that boost immunity or come as natural immune boosters.
Drink Adequate Water Every Day: Staying hydrated is crucial for overall health. Water helps transport nutrients, remove toxins, and maintain cellular functions. Aim to drink at least 8 glasses (64 ounces) of water daily, adjusting for activity levels and climate. If you consume alcohol, do so in moderation, as excessive alcohol intake can impair immune function.

Hygiene Practices

Wash Your Hands Frequently: Hand hygiene is one of the most effective ways to prevent the spread of infections. Wash your hands with soap and water for at least 20 seconds, especially before eating or after being in public places. If soap and water are unavailable, use a hand sanitizer with at least 60% alcohol.
Cook Foods Thoroughly: Proper food handling and cooking practices are essential for preventing foodborne illnesses. Ensure that meats are cooked to the appropriate internal temperature and wash fruits and vegetables thoroughly before consumption. It would also help to boost immune system naturally.

Stay Strong, Get Stronger

Nurturing the immune system, particularly when it’s weakened, involves making informed lifestyle choices. By knowing how to improve immune function through understanding the immune system's functions, debunking common myths, and adopting healthy habits, you can empower your bodies to defend against infections and diseases effectively.

Nourish your body's 'soldiers', ensuring they remain strong and ready to protect you.