The Immune System

By Shemika Carter RN, MSN, AGNP-C

The immune system is a collection of White Blood cells and the Lymphatic system. Together they fight and defeat invaders like bacteria and viruses. Depending on the health of your immune system the body usually wins against these invaders and becomes more resistant to the germ for future contact. 

Immunity is defined as your natural defense against harmful organisms that cause sickness and contagious outbreaks. You come in contact with these germs every day and most are wiped out by your immune system without you even knowing it. However, if your immune system is weak, it may not win the battle against invading germs, and that’s when you can get sick. 

The quality of your immune system relies on what you eat, what you’re exposed to, your physical health, and even your mental health. A healthy diet absent from refined sugar and overly processed foods is one of the best ways to support your immune system, physical activity is also important. While these measures are helpful, they are not always enough. In a world where toxins run rampant and exposure is difficult to avoid, we really need to take extra precautions. Here are 6 ways to support your immune system naturally.

1. Sleep: Sleep resets your entire system and provides a way to relieve stress and improve not only your immune system but your overall health. Without enough sleep, your immune system will suffer and be far more susceptible to harmful germs.
2. Eat Nutrient dense Foods: If you’re looking for ways to prevent colds, the flu, and other infections, your first step should be a visit to your local grocery store. Plan your meals to include 6 – 10 fresh fruit and vegetables, lean protein and whole grain carbohydrate for energy. No supplement will cure or prevent disease, but they will help your body fight off the germ by feeding your cells.
3. Exercise Daily: When we exercise our blood vessels dilate and allow the nutrient rich blood to reach all our vital organs, The blood flow is full of Oxygen which gives life to our organs. Exercise also causes our brains to release chemicals like Norepinephrine which is a happy hormone and the release of this happy hormone defeats stress and depression, which are major contributing factors to a healthy immune system.

• Take Supplements: In our busy lives it’s hard to get in all the nutrients needed to support our bodies many functions, then when we grow older our body systems begin to slow down, so people over 40 are not getting all the nutrients needed to support and strengthen immune functions. Because of these reasons we need to supplement nutrients. Vitamin D, Zinc, Elderberry, Vitamin C, Melatonin, Vitamin A, and Quercetin all assist with strengthening and supporting our immune system.

• Manage Stress: Stress has the ability to affect our physical health due to the action of vasoconstriction, this is when the blood vessels constrict and slow the speed of blood flow. Vasoconstriction can be slight or severe, in severe cases people can experience a Cerebral Vascular Accident or Stroke. Another interesting thing is that when we stress our bodies release cortisol: Cortisol, is a steroid, with three main functions. It causes the liver to produce sugar, Cortisol also helps the body regulate its response to stress and lastly, cortisol decreases the immune system response to bacteria and viruses.

• Drink Water: Drinking water assists with the elimination of toxins in the body. Water helps to flush toxins and waste products out of our bodies, less toxins means stronger immune response.

In conclusion the immune system is vital for maintaining health and wellness by protecting the body from infections, eliminating viral and bacterial invaders, and promoting healing and recovery. Take care of your immune system and it will take care of you.