Understanding Your Immune System…And 16 Ways To Boost It!

We are continually exposed to organisms that are inhaled, swallowed or inhabit our skin and mucous membranes. Whether or not these organisms lead to disease is decided by the integrity of our body’s defense mechanisms, or immune system.

When our immune system is working properly, we don’t even notice it. But when we have an under- or over-active immune system, we are at a greater risk of developing infections and other health conditions.

If you are wondering how to boost your immune system during the coronovirus, be aware that it doesn’t necessarily happen over night. It’s a matter of strengthening your immune response with lifestyle changes and the use of immune-boosting antimicrobial and antiviral herbs. But hopefully you find comfort in knowing that your body is made to combat germs and protect your body from harm.

What Is the Immune System?

The immune system is an interactive network of organs, white blood cells and proteins that protect the body from viruses and bacteria or any foreign substances.

The immune system works to neutralise and remove pathogens like bacteria, viruses, parasites or fungi that enter the body, recognise and neutralise harmful substances from the environment, and fight against the body’s own cells that have changes due to an illness.

Our immune system works to protect us every day, and we don’t even notice it. But when the performance of our immune system is compromised, that’s when we face illness. Studies have shown that the under activity of the immune system can result in severe infections and tumors of immunodeficiency, while over activity results in allergic and autoimmune diseases.

For our body’s natural defenses to run smoothly, the immune system must be able to differentiate between “self” and “non-self” cells, organisms and substances. Here’s a breakdown of the differences:

• “Non-self” substances are called antigens, which includes the proteins on the surfaces of bacteria, fungi and viruses. Cells of the immune system detect the presence of antigens and work to defend themselves.
• “Self” substances are proteins on the surface of our own cells. Normally, the immune system has already learned at an earlier stage to identify these cells proteins as “self,” but when it identifies its own body as “non-self,” and fights it, this is called an autoimmune reaction.

The amazing thing about the immune system is that it’s constantly adapting and learning so that the body can fight against bacteria or viruses that change over time. There are two parts of the immune system:

• Our innate immune system works as a general defense against pathogens.
• Our adaptive immune system targets very specific pathogens that the body has already has contact with.

These two immune systems complement each other in any reaction to a pathogen or harmful substance.

Immune System Diseases

Before learning exactly how to boost your immune system, we must first understand that most immune disorders result from either an excessive immune response or an autoimmune attack. Disorders of the immune system include:

• Allergies and Asthma: Allergies are a immune-mediated inflammatory response to normally harmless environmental substances known as allergens. The body overreacts to an allergen, causing an immune reaction and allergy symptoms. This can result in one or more allergic diseases such as asthma, allergic rhinitis and food allergies.
• Immune Deficiency Diseases: An immune deficiency disease is when the immune system is missing one or more of its parts, and it reacts too slowly to a threat. Immune deficiency conditions, like HIV/AIDS and drug-induced immune deficiency, are due to a severe impairment of the immune system, which leads to infections that are sometimes life-threatening.
• Autoimmune Diseases: Autoimmune diseases cause your immune system to attack your own body’s cells and tissues in response to an unknown trigger. Examples of autoimmune diseases include rheumatoid arthritis, lupus, inflammatory bowel disease, multiple sclerosis and type 1 diabetes.

Immune System Boosters

When searching for how to boost your immune system, look to these foods, supplements and lifestyle factors.

Herbs

1. Echinacea

Many of echinacea’s chemical constituents are powerful immune system stimulants that can provide significant therapeutic value. Research shows that one of the most significant benefits is the effect it has on re-occurring infections.

A 2012 study found that supplementing with echinacea showed that its preventative effects increased when participants used echinacea to prevent the common cold.

Another study conducted at the University of Wisconsin Medical School found that echinacea demonstrated several benefits, including immunostimulation, especially in the treatment of acute upper respiratory infection.

2. Elderberry

The berries and flowers of the elder plant have been used as medicine for thousands of years. It has a wide array of health benefits, including its ability to fight colds, the flu, allergies and inflammation.

Several studies indicate that elderberry has the power to boost the immune system, especially because it has proven to help treat the symptoms of the common cold and flu like symptoms.

Research has shown that when elderberry was used within the first 48 hours of onset of symptoms, the extract reduced the duration of the flu, with symptoms being relieved on an average of four days earlier.

3. Ginseng

Ginseng can help you to boost your immune system and fight infections. The roots, stems and leaves of ginseng have been used for maintaining immune homeostasis and enhancing resistance to illness or infection.

Ginseng improves the performance of your immune system by regulating each type of immune cell, including macrophages, natural killer cells, dendritic cells, T cells and B cells. It has also been proven to possess antimicrobial compounds that work as a defense mechanism against bacterial and viral infections.

A study found that ginseng successfully induces antigen-specific antibody responses when it’s administered orally. Antibodies bind to antigens, such as toxins or viruses, and keep them from contacting and harming normal cells of the body.

Because of ginseng’s ability to play a role in antibody production, it helps the body to fight invading microorganisms or pathogenic antigens.

Foods

4. Bone Broth

Bone Broth is a supplement that I take daily and have done for many years. It supports immune function by promoting the health of your gut and reducing inflammation caused by leaky gut syndrome. The collagen and amino acids (proline, glutamine and arginine) found in bone broth help to seal openings in the gut lining and support its integrity.

Gut health plays a major role in immune function, so consuming bone broth works as an excellent immune system booster food.

5. Ginger

Ginger helps to break down the accumulation of toxins in our organs due to its warming effects. It’s also known to cleanse the lymphatic system, our network of tissues and organs that help rid the body of toxins, waste and other unwanted materials.

Ginger can treat a wide range of diseases with its anti-inflammatory responses. Research has demonstrated that ginger has antimicrobial potential, which helps in treating infectious diseases.

It’s also known for its ability to treat inflammatory disorders that are caused by infectious agents such as viruses, bacteria and parasites, as well as physical and chemical agents like heat, acid and cigarette smoke.

6. Green Tea

Green tea is another favorite of mine and contains antioxidant and immuno-modulatory properties. It works as an anti fungal and antivirus agent, and may be helpful for immune system compromised patients.

Strengthen your immune system by drinking a good-quality green tea or supplementing with a green tea capsule. The antioxidants and amino acids present in this tea will help your body to fight germs and get well.

7. Vitamin C Foods

Vitamin C foods, like citrus fruits and red bell peppers, improve the health of your immune system by providing anti-inflammatory and antioxidant properties.

Getting enough vitamin C (along with zinc) in your diet may help to reduce the symptoms of respiratory infections and shorten the duration of illnesses like the common cold and bronchitis.

The best foods containing vitamin C include:

• citrus fruits, including orange, lemon and grapefruit
• black currant
• green and red bell pepper
• pineapple
• mango
• parsley

8. Beta-Carotene Foods

Beta-carotene has powerful antioxidant activity, allowing it to help reduce inflammation and fight oxidative stress. The richest sources of beta-carotene are yellow, orange and red fruits and vegetables and leafy greens. Adding the following foods to your diet can help promote a strong immune system:

• carrot juice
• sweet potato
• red bell peppers
• apricot
• kale
• spinach
• collard greens

Supplements

9. Probiotics

Because leaky gut is a major cause of food sensitivities, autoimmune disease and immune imbalance or a weakened immune system, it’s important to consume probiotic foods and supplements. Probiotics are good bacteria that help you digest nutrients that boost the detoxification of your colon and support your immune system.

10. Vitamin D

Vitamin D works to maintain tolerance and promote protective immunity. There have been multiple studies that associate lower levels of vitamin D with increased infection.

One study showed that individuals with lower vitamin D levels were more likely to report a recent upper respiratory tract infection than those with sufficient levels, even after adjusting for variables such as season, age, gender, body mass and race. Sometimes addressing a nutritional deficiency is how to boost your immune system.

11. Zinc

Zinc supplements are often used for fighting colds and other illnesses. It may help to reduce cold-related symptoms and shorten the duration of the common cold. Research shows that it can help with a molecular process that causes bacteria buildup in the nasal passages.

Lifestyle

12. Exercise

So, I couldn't write a post without stating the importance of incorporating physical activity into your daily and weekly routines which is extremely effective to strengthen your immune system.

High levels of physical activity and exercise improve the immunosenescence (gradual deterioration of the immune system) especially in older adults aged 55 through 79, compared to those in the same age group who are not physically active.

I must also state that physical activity doesn’t protect against all of the immunosenescence that occurs. However, the decrease in a person’s immune system function and activity can be influenced by decreased physical activity in addition to age.

13. Reduce Stress

Studies show that chronic stress can suppress protective immune responses and exacerbate pathological immune responses.

In order to promote health and healing, you need to minimise your stress levels, which I know is easier said than done, especially during the coronavirus when people are concerned about becoming ill.

14. Improve Sleep

When you aren’t getting enough sleep, your immune system won’t be able to function properly. Research has demonstrated that those who slept less than six hours a night were more than four times likely to get a cold or virus than adults who slept more than seven hours.

To reduce your chances of catching colds and viruses, make sure you’re getting at least seven hours of sleep every night.

15. Limit Alcohol Consumption

Consuming too much alcohol can certainly impact immune function, which is why you’ll need to cut back on alcohol to fight infections and promote immune system health.

Alcohol negatively impacts gut health, decreasing immune function and making you more susceptible to harmful pathogens. Stick to one or 2 alcohol drinks a week, or less, to boost your immune system.

16. Take Protective Measures

When there are germs and bugs going around, it’s important to protect yourself and those around you. This means:

• frequent hand washing, for at least 20 seconds
• minimise touching your face
• staying home when feeling ill, even outside our self isolation
• coughing or sneezing into your elbow
• seeking medical attention and treatment when needed

Risk and Side Effects

In the quest for how to boost your immune system, proceed with some caution. If you are using these immune-boosting supplements, remember that the products are extremely potent and should not be taken for more than two weeks at a time. Giving yourself a break in between long doses is important.

Also, if you are pregnant, be cautious when using essential oils and reach out to your health care provider before doing so.

Any time you are using natural remedies like plant supplements, it’s a good idea to do it under the care of your doctor or nutritionist.

Final Thoughts

• The immune system is an interactive network of organs, cells and proteins that protect the body from viruses and bacteria or any foreign substances.
• When the immune system is working properly, you don’t even notice it. It’s when the performance of the immune system is compromised that you face illness.
• Plants, herbs, minerals, foods and lifestyle changes can be used to prevent and fight infections due to their antimicrobial and immune-boosting properties.

About Martin

Martin served in the British Army for 22 years. He is a Crossfit coach, speaker, ex-bodybuilder, author and Spartan racer with over a decade of experience in transforming women’s bodies using cutting edge and proven scientific strategies to achieve healthy and lasting fat loss and performance, including lifestyle success for exercise enthusiasts and recreational athletes around the world, helping them achieve amazing results that many deem to be impossible.

He is a personal trainer and holds a degree in Exercise and Sports Science and is a sports nutritionist and a certified strength and conditioning coach. In addition to being the owner of The Box Gym and his own cutting edge supplements, he also created The Body Box transformation challenges for women to attain incredible results worldwide.

During this time, he has developed the fastest, safest and most efficient training plans that women can use to become healthier, leaner and rapidly lose stubborn body fat.

He has helped thousands of women to transform their body and health using proven scientific diet, exercise and hormone optimising strategies.