Immune Health

MAINTAINING A HEALTHY IMMUNE SYSTEM

Our immune system consists of a network of cells, tissues, and organs all working together to protect us from pathogens – things like bacteria, viruses, and even fungi. Specialized cells produce antibodies that can kill pathogens, and other types of cells destroy cells that have been infected by a pathogen.

In addition, memory cells are generated that provide long-term immunity. That means that if we are infected a second time by the same pathogen, the immune response is much faster, and we may not even get sick.

Inflammation and fever are also part of our immune response. Both help to destroy and eliminate pathogens. However, chronic inflammation or a fever that is too high can be harmful.

Maintaining a healthy immune system is crucial for disease prevention and a speedy recovery from illness. Prioritizing immune health is an investment in our long-term health.

Tips for strengthening and maintaining a healthy immune system

• Consume a diet that includes plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats – Healthy fats are monounsaturated or polyunsaturated fats found in vegetable oils, certain fish, nuts, avocados and other foods. These fats not only reduce the chance of heart disease and stroke but also may reduce chronic inflammation. A balanced diet assures that you are getting all the needed nutrients. A healthy immune system depends on adequate amounts of amino acids, carbohydrates, vitamins and minerals.

• Exercise regularly – According to the CDC, adults need 150 minutes of moderate-intensity physical activity and 2 days of muscle strengthening activity each week. Exercise enhances the activity of immune cells, improves sleep, and decreases the risk of heart disease, diabetes, and other chronic diseases that can decrease antibody function and increase chronic inflammation. In addition, exercise decreases stress. Stress produces cortisol, a hormone, which leads to chronic inflammation.

• Get adequate sleep – Aim for 7-9 hours per night for adults. Adequate sleep enhances immune cell function and increases certain chemicals that fight infection.

• Stay up to date on all recommended vaccines – Vaccines help our bodies produce antibodies.

• Practice good hand hygiene – Wash your hands frequently with soap and water for at least 20 seconds, especially before eating and after using the restroom.

• Avoid tobacco – Smoking leads to decreases in immune cell function, increases inflammation that leads to destruction of tissues, and increases the likelihood of development of pneumonia and other respiratory diseases.

• Limit alcohol – Alcohol damages cells that line the gastrointestinal tract which alters the normal barrier and allows microorganisms into the underlying tissues and bloodstream. It also damages various immune cells within the gut, limiting their function. Plus, heavy drinkers have lower levels of certain antibodies.