In the wake of Covid-19 pandemic, the people are taking the specified precautions just like the use of mask, social distancing, minimal personal interactions, etc. Despite the observance of these measures, it is quite important that one should possess good immunity to fight the new Coronavirus infection and other illnesses.
The immune system is essential for our survival. Without it our bodies would be open to attack from bacteria, viruses, and more. It keeps us healthy as we encounter an outsized number of pathogens.
It is spread throughout the body and involves many sorts of cells, organs, proteins, and tissues. It has special ability to differentiate our tissue from foreign tissue. Dead and faulty cells are also recognized and cleared away by it.
If it encounters a pathogen, a bacterium, virus, or parasite, it mounts a so-called immune response. An immune response is a reaction which occurs in our body for the purpose of defending against foreign invaders. A toxin or other foreign substance, which induces an immune reaction within the body thereby producing antibodies, is named antigen.
Central to its ability to mobilize a response to an invading pathogen, toxin or allergen is its ability to differentiate self from non-self. The host uses both innate and adaptive mechanisms to detect and eliminate the pathogenic microbes.
The innate immunity is the defense system with which we are born. It involves barriers that keep harmful materials from entering our bodies. These barriers form the primary line of defense within the immune reaction.
We possess a second layer of protection, the adaptive immune system, which is activated by the innate response if the pathogens successfully evade the innate response. It adapts its response during an infection to improve its recognition of pathogens. After the pathogen, this response is retained and has been eliminated in form of immunological memory which allows the adaptive immune system to mount stronger attacks each and every time this pathogen has been encountered.
Tips to enhance immunity –
The following are important tips that will help us to enhance our immunity:
Have an adequate sleep –
Sleep and immunity are closely linked. During sleep, the system releases proteins called cytokines. Certain cytokines need to increase when we have an infection, or when we are under stress. Sleep deprivation may decrease production of those protective cytokines. In addition, infection-fighting antibodies and cells are reduced during times once we aren’t getting enough sleep.
It is normally recommended that adults should aim to urge 7 or more hours of sleep each night, whereas teens need 8-10 hours and younger children and infants up to 14 hours.
Eat more whole plant foods –
Whole plant foods like fruits, vegetables, nuts, seeds, and legumes are rich in nutrients and antioxidants which will offer you a whip hand against harmful pathogens by boosting immunity. By eating all different colors of plant-based foods, we are more likely to urge a robust and varied nutritional profile. In fact, whole foods, plant-based diet contains 64-times the quantity of immunity-boosting antioxidants compared to a diet that has meat and dairy.
Eat healthy oil –
Healthy fats like vegetable oil, groundnut oil, vegetable oil, and foods rich in omega-3s are highly anti-inflammatory. Since chronic inflammation can suppress our system, these fats may naturally combat illnesses. A low-level inflammation is a normal response to stress.
Reduce stress –
The stress suppresses it, increasing susceptibility to colds and other illnesses. It is difficult to define stress. Most scientists studying the connection of the stress and the immune function, however, do not study a sudden, short-lived stressor; rather, they struggle to review more constant and frequent stressors known as chronic stress.
Do regular exercise –
The regular exercise is one among the pillars of healthy living. Just like a healthy diet, exercise can contribute to a healthy system . It may be contributed by promoting good circulation, which allows its cells and substances to maneuver through the body freely and do their job perfectly.
Stop smoking –
Smoking can suppress it because nicotine can lead to decreased neutrophilic phagocytic activity. It can also inhibit the release of reactive oxygen species (ROS) thus impairing the ability of neutrophils to kill pathogens. Within the lungs, smoking triggers a release of inflammatory agents that lead to persistent chronic inflammatory syndrome.
Meditate daily –
It has been found that the benefit we experience from meditation isn’t strictly psychological; there’s a transparent and quantifiable change in how our bodies function. Meditation is one among the restorative activities which will provide relief for our immune systems, easing the day-to-day stress of the body.
Limit added sugar –
When we eat an enormous dose of sugar, we temporarily damp down our immune system’s ability to reply to challenges. The effect lasts for several hours. So if you eat sweets several times each day , it’s going to be perpetually operating at a definite disadvantage. Further eating sugary foods can be produced 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 be affected how well it can protect us from germs, viruses, and chronic illnesses. Replacing the bad health habits with good ones can help keep it healthy. The above tips if followed adequately can go an extended way toward strengthening our immunity.
Our system is crucial for our survival since it helps us protect from myriads of illnesses. Our lifestyle is closely linked to our immunity. By adopting the tips mentioned in the article, we can enhance our immunity.