If we can defend ourselves from occasional ailments, flu, infections and colds of the cold season, it is all thanks to our immune defenses. If, on the other hand, we are frequently affected by these types of disorders and discomforts, perhaps it means that we need to stimulate our immune system, because it is not working at its full potential.
In some cases, in fact, our immune system may not work properly; this can depend on many factors, related to certain pathologies but also to our lifestyle. Having reactive and effective immune defenses, however, is essential for our well-being and our health: here's why and how you can stimulate them in the best way.
Why it is important to stimulate the immune defenses
Our immune system is made up of many organs, tissues or individual cells that have their role in common: to defend our body from all internal or external pathogens, such as viruses, bacteria and parasites. To function, the immune system raises barriers in front of the pathogen in question; these barriers can be the skin, the intestinal mucosa, mucus, sebum or other substances. Then, it releases into the blood some specific cells (antibodies, lymphocytes, white blood cells, etc.) that neutralize the threat.
In some cases, however, our immune system may be weaker than it usually is under normal circumstances. As we will see, there are many causes, from stress to diet, from age to lifestyle. In any case, we end up being more vulnerable to attacks by pathogenic germs that can cause diseases and disorders of various kinds.
Furthermore, there are periods of life in which the immune system is weaker in itself, beyond individual factors. An example are the months of the year in which it is colder, in autumn and especially in winter, when we catch the classic seasonal cold. But there are also longer periods in which the immune defenses can be weaker: when you are a child or elderly, but also during pregnancy and breastfeeding, or when you are experiencing a moment of great psychophysical effort.
It is clear, therefore, that it is very important to be able to strengthen one's immune defenses. If we are able to change our lifestyle and our diet, in fact, we can improve the health and well-being of the entire organism and, in particular, of the immune system.
Furthermore, the immune defenses can also be stimulated from a preventive perspective, which means, perhaps, that when the winter season is about to arrive, or a period in which we will certainly be more vulnerable, we can take some precautions in advance to ensure that our body's defense system works at one hundred percent.
What are the causes of weakened immune defenses?
Unfortunately, it can happen that the immune defenses are too weak to perform their task. As a result, some pathogens could manage to penetrate the body and cause some discomfort: tiredness, muscle and bone pain, sore throat, cough, flu symptoms and so on. But what could be the causes of this weakening?
Beyond some specific pathologies, one of the causes to pay more attention to nowadays is psycho-physical stress. Stress can be due to situations of anxiety, social pressure, periods of excessive work or study, but its effect is always the same: it subjects the organism to a greater effort than expected. For this reason, the whole body becomes tired and even the immune defenses become less efficient.
Another cause, very widespread today, is the improper use of certain drugs, especially antibiotics; in fact, many people take antibiotics without consulting a doctor, even when there is no real need. These drugs are designed to fight the proliferation of bacteria, but if they are used improperly or excessively they can also attack the intestinal bacterial flora, which plays an important role in our immune defenses.
In addition to these reasons, we can mention an incorrect and unbalanced lifestyle. Poor or disturbed sleep, excessive sedentary lifestyle, little sport and physical activity, smoking or alcohol abuse: these are all factors that, in the long run, can weaken the body and also the immune system, especially in old age. Aging, in itself, weakens the immune defenses, and adopting a better lifestyle can be very useful to counteract these effects.
Even an improper diet, too rich or too poor, could compromise the functioning of the immune system. The cells that serve to defend us, in fact, also need the right "supplies" to protect the body: a good supply of proteins, vitamins and minerals is essential.
Nutrition and immune defenses
It is well known that proper nutrition is essential to take care of the immune system and our entire organism. Without adequate nourishment, in fact, all the components of our defenses cannot develop; nutritional deficiencies, then, risk compromising our immune response.
But, exactly, what is the most suitable diet for the well-being of the immune system? In reality, there is no single food that, in itself, can "stimulate" or "strengthen" our defenses, but many foods contain those nutrients or nutritional elements that allow them to function correctly. So, the question is: what are these nutrients?
First, we must mention probiotics. As we have already mentioned, the intestinal flora, or microbiota, is the set of bacteria and microorganisms that live in the human body, specifically in the intestine; in addition to contributing to digestion, it also plays an important role in defending us from external pathogens. Probiotics are nothing more than bacteria that are very similar to those found in our intestine, and that can pass through stomach acids alive to then strengthen our microbiota.
Probiotics can be taken both through food and supplements. The foods that contain the most are dairy products that have undergone fermentation or similar processes, such as yogurt, kefir or buttermilk. There are also some types of yogurt in which the manufacturer adds specific probiotics.
Always with a view to strengthening our microbiota and keeping it vital, it is necessary to provide it with adequate nourishment. Our bacterial flora feeds mainly on dietary fiber. Fibers are carbohydrates that we cannot digest independently, and that serve our body indirectly, as food for the microbiota. Fibers are found above all in cereals, especially whole grains, such as wheat, corn, rice, but also in legumes, vegetables (especially green leafy ones) and in fruit, bran and dried fruit.
Fructo-oligosaccharides are substances capable of selectively stimulating the growth and metabolism of bacterial flora, promoting its rebalancing; they therefore perform a prebiotic action. Various beneficial properties are attributed to them: today, FOS are used to stimulate intestinal activity; to replenish intestinal flora following antibiotic therapy; to aid digestion in cases of dyspepsia; in cases of conditions such as hypertriglyceridemia and hypercholesterolemia (they are said to be able to maintain the presence of cholesterol, bad cholesterol and triglycerides in the blood within normal limits). According to some studies, they are also said to be able to reduce the presence of some potentially pathogenic microorganisms in the intestine. Fructo-oligosaccharides (also known by the acronym FOS) are particular types of oligosaccharides: in particular, they are polysaccharide chains with a low number of units that are obtained by hydrolysis of inulin (a polysaccharide of plant origin). In nature, fructooligosaccharides are present in small quantities in various legumes (such as beans), cereals (wheat) and vegetables (chicory, onions, artichokes).
Then there is a whole series of micronutrients that can help increase our immune defenses. Among the most important we remember:
- vitamin C (ascorbic acid), which is also a powerful antioxidant. It is found in fruits and vegetables, especially oranges, lemons and other citrus fruits, peppers and chili peppers, broccoli, cauliflower, carrots, grapes, kiwi and others;
- vitamin D, important for calcium absorption and difficult to obtain, as it mostly comes from the skin's exposure to UV rays, i.e. the sun. In the months when the sun is less present, you can decide to integrate it by preferring certain foods, such as liver, blue fish or egg yolk. There are also some "natural supplements", such as cod liver oil;
- some mineral salts such as iron, zinc and selenium. They are found mostly in animal products, especially offal, eggs, fish, molluscs, crustaceans, red meat and some mushrooms, but also in seeds, dried fruit, legumes and whole grains.
How to boost your immune system
Beyond a healthy diet, there are also other tips and advice that can be followed to improve your immune system. The fundamental concept is to improve your lifestyle: if it is incorrect or unregulated, in fact, our entire organism will suffer, including the immune defenses.
The first step to changing your lifestyle is to do the right amount of physical activity, which helps improve your overall health and well-being, but also eliminates waste from your body. Although the right amount of exercise and sports is not the same for everyone, it is recommended to do at least thirty minutes of moderate exercise a day.
Along with physical activity, it is also necessary to limit alcohol consumption, which has a negative effect on our immune system. Not smoking is also essential: tobacco smoke greatly weakens our body and, among other things, can also limit the production of our immune defense cells.
Let's not forget the importance of taking the right amount of time for sleep and rest. With sleep, at night, our body strengthens, and all our organs recover lost energy. Even carving out some moments of rest during the day is of fundamental importance in this sense.
At the same time, it is essential to avoid or at least reduce stress and anxiety as much as possible. As we have said, in fact, living in a stressful situation can have a heavy impact on our body, also leading to a weakening of the immune system. Let's try to dedicate ourselves to some relaxing activities, such as meditation or yoga, or simply spend some time in some pastime, such as reading or music: our immune system and our body in general will only benefit from it.