What is immunity?
The quality or state of being immune. It's a condition of being able to resist a particular disease especially through preventing the development of a pathogenic microorganism or by counteracting the effects of its products. Every day our body comes in contact with several pathogens, but only a few result in diseases. The reason is, that our body can release antibodies against these pathogens to protect the body against diseases.
Types of immunity:
Immunity is of two types, passive and active immunity.
The major advantage of passive immunity is that protection is immediate, whereas active immunity takes time (usually several weeks) to develop. However, passive immunity lasts only for a few weeks or months. Only active immunity is long-lasting.
What is natural immunity?
Natural immunity happens after you get infected by a germ and your immune system responds by making antibodies to it. The infection could make you sick. But if you're exposed to that germ in the future, your body's defenses spot it and fight back with antibodies. This makes you less likely to get infected again.
What weakens the immune system?
Alcohol consumption.
Malnutrition or poor diet.
Not getting deep, restful sleep.
Smoking.
Autoimmune conditions.
Certain cancers.
HIV.
Chronic condition.
Foods That May Weaken Your Immune System:
Added Sugar:
The effects of added sugar intake are higher blood pressure, inflammation, weight gain, diabetes, and fatty liver disease. These can increase the risk of heart attack and stroke.
Salty Foods:
Salty foods can cause bloating. Consuming too much salt can disrupt the delicate balance of fluids in your body, leading to bloating and discomfort, especially in the abdominal region. Your risk of high blood pressure, stroke, and heart disease is increased. Some research indicates that in addition to high blood pressure,overconsumption of sodium can damage the liver.
Foods High in Omega-6 Fats:
The adequate intake of omega-6 fats per day is 17 grams for males and 12 grams for females ages 19–50 years. Excessive amounts of omega-6 are found in today's Western diets and promote the pathogenesis of many diseases, including cardiovascular disease, cancer, and inflammatory and autoimmune diseases.
Fried Foods:
The frying process will change the chemical structure of fats, and make it difficult for your body to break them down, leading to heart disease, cancer, diabetes and obesity. Fried food may cause bloating, stomach pain, and diarrhea.
They may impair your gut microbiome.
Processed Meat:
Several studies have found links between processed meat and various forms of cancer, as well as heart disease and diabetes. Processed meat can also lead to weight gain. The World Health Organization has classified processed meats including ham, bacon, salami, and frankfurts as a Group 1 carcinogen (known to cause cancer) which means that there's strong evidence that processed meats cause cancer.
Fast Food:
Fast food is often high in calories, fat, and sugar but low in nutrients and fiber. Consumption of fast food can lead to cardiovascular problems, high cholesterol, Kidney damage, obesity, diabetes, liver disease and cancer.
Foods that Contain Certain Additives:
According to several studies, health issues such as asthma, cancer, diabetes and obesity are caused by harmful additives and preservatives.
Some food additives may interfere with hormones and influence growth and development.
Food additives – food flavor enhancers, such as monosodium glutamate, trigger chronic inflammation and impair normal liver functioning. Artificial sweeteners, such as aspartame, and artificial food colors are common mediators of inflammation as well. Some of the food additives and preservatives that need to be avoided are.
TRANS FATS.
SODIUM NITRITE.
MONOSODIUM GLUTAMATE (MSG)
HIGH FRUCTOSE CORN SYRUP.
ASPARTAME.
ARTIFICIAL FOOD COLORS.
Highly Refined Carbs Like White Bread and Bakery Items:
Frequent consumption of refined carbs can contribute to weight gain, type 2 diabetes, heart disease, low energy, and poor gut health. It can affect brain health and can lead to health issues such as dementia and Alzheimer's disease.
Examples: White bread, white rice, white pasta, pastries made with white flour, sugary cereals, soda, and candy.
Refined carbs are also digested quickly, and have a high glycemic index. This means that they lead to rapid spikes in blood sugar and insulin levels after meals. Refined carbs also increase blood triglyceride levels. This is a risk factor for both heart disease and type 2 diabetes.
Foods That Boost Immunity:
Food rich in vitamin C can boost immunity. Vitamin C-rich foods are citrus fruits like oranges and grapefruit, bell peppers, broccoli, spinach, strawberry, kiwi, guava, papaya, mango, tomatoes, black currants, kale, and lemon.
Beta-carotene plays a role in improving immunity. Root Vegetables, spinach, lettuce, tomatoes, broccoli, cantaloupe, and winter squash are good sources of beta-carotene.
Vitamin E is immune booster: Pine nuts, almonds, sunflower seeds, avocado, peanut butter, mango, kiwi, blackberry, raspberry, fish, sunflower oil, olive oil, and corn oil are examples of vitamin E-rich foods.
Antioxidants improve Immunity: Green Tea, nuts, seeds, whole grains, spices and herbs, blueberries, pomegranates, cherries etc are antioxidants.
Vitamin D is an important immune booster: Oily fish, including salmon, mackerel, sardines, dairy products, egg yolk, bananas, and oranges contain vitamin D.
Benefits of Having a Healthy Immune System:
1. A healthy immune system plays a huge role in fighting infections. The immune system produces white blood cells and proteins to fight and eliminate disease-causing microorganisms and toxins.
2. Wounds heal fast. Your body works to protect the wound by sending nutrient-rich blood to the injury to help regenerate new skin. This healing process depends on healthy immune cells. But if your immune system is sluggish, your skin can't regenerate. Instead, your wounds linger and have a hard time healing.
3. The immune system protects against the harmful effects of stress.
4. A healthy immune system maintains overall physical health.
5. Good immunity promotes healthy energy levels and mental clarity.
6. A healthy Immune system makes you feel strong and active.
HOW TO KEEP YOUR IMMUNE SYSTEM HEALTHY:
Eat Nutritious Diet:
Eating a nutritious diet helps your immune system prevent microbial attacks and inflammation.
Engaging in Regular Exercise:
Doing moderate-intensity exercise can increase the circulation of immune cells in your body, thus boosting immunity.
Get Adequate Sleep:
Strengthen your immune system by getting at least 8 hours of sleep per night. Sleep allows the body to replenish its immune cells, which are responsible for fighting off germs and other things that can make you sick.
Get Sunlight Exposure:
Sunlight is the primary source of natural vitamin D. Vitamin D has immunomodulatory effects that can improve the body's immune system.
Maintain a Healthy Weight:
Obesity alters the immune system in myriad ways. Clinicians have reported that people with obesity often seem to have different courses of disease – from infections and allergies to cancer.
Stay Hydrated:
When you are not hydrated, your immune system is not able to work as effectively as it should. Water helps maintain healthy mucous membranes. Moist mucous membranes act as a barrier and protect the body from foreign invaders.
Staying hydrated helps your body naturally eliminate the bacteria and toxins that cause infection. With the help of water, oxygen and nutrients are distributed throughout the body, and waste material is flushed out from the body.
People with a strong immune system are more likely to recover quickly from an injury or illness, feel less fatigue, and have good gut health. So opt for a healthier lifestyle to strengthen your immune system.
All the best!
