The human immune system, while not a vital organ like a heart or stomach, is one of the most important parts of our complex human anatomy, so how do you boost your immune system?

There are several things that a single person can do to boost their immune system, from eating functional foods, healthy supplements, and healthy life habits like reducing stress. But the fact is the fundamentals of a healthy immune system start with the basics of a healthy life. Start there if you’re looking to strengthen your immune system health.

Because we must understand that our immune system works every second against potentially harmful new bacteria and viruses threatening bodies. These attacks on our body can be a quick infection that you don’t notice or a long-lasting infection that changes the anatomy of your tissue like rheumatoid arthritis.

Every nanometer of our body is within our immune system’s jurisdiction, but what do we know about this complex system?

Immune system

A functioning immune system has several jobs to carry out.

Monitoring variations in our cells and blood, our immune system has a tough job. Scientists have found that strong immune systems are built from a resilient mixture of receptors, white blood cells, enzymes, and genes. Together, this toolkit identifies, responds, attacks, and adapts to infections or injuries in the body.

·        Receptors — With the job of detecting the evidence of infection at the cellular level, these receptors are ever-vigilant.

·        Neutrophils and macrophages — The first responders, these forms of white blood cell sent to foreign bodies and wounds identified by receptors entering the body.

·        Lymphocytes — The last line of defense, these cells respond and help the body adapt and remember different infections and adapting their response.

·        Enzymes — With the immune function of bleach, enzymes are used by our immune system to digest or eliminate foreign or negative infections or injuries.

·        Genes — Starting at the genes, our immune system gets its data and information from its genes. So, every person’s immune system is different and that starts at the DNA level.

There are certainly more tools and parts of this complex part of our bodies, but this overview will help you understand the fundamentals and keep your immune system strong.

I often wish I could give my immune system a tropical vacation to thank it for its hard work. But since this obvious fantasy, boosting your immune system with carefully selected foods, habits, and exercise will have to do.

Here are a few things you can do:

Manage stress

There exists a complex network linking our immune, nervous, and endocrine systems, but psychological stress disrupts the functional interaction between the nervous and immune systems. It’s significant enough to show health consequences like slow immune response to vaccines, slow wound healing, and more.

Physical activity

Since the 1900s, studies have shown the impact of exercise on immune cell counts and function. One study published in the Journal of Sport and Health Science showed that acute exercise improves immune defense and metabolic health.

Restful sleep

Another basic to a healthy immune system is getting a good night’s sleep. Beyond feeling good, we know that sleep supports a healthy body and immune system. For example, a connection between sleep and the formation of immune system memory appears has been found in one European study.

Eating healthy

Malnutrition is a large indicator for a weak immune system. Many studies have identified infant mortality as a result of malnourished immune systems, although the underlying mechanism connecting the two are not clear. So starting with a healthy diet consisting of fruits and vegetables is a great way to boost your diet.

Here are a few foods and nutrients to incorporate into your diet to strengthen your immune system:

Polyunsaturated fatty acids (PUFAs)

There are a wide variety of PUFAs, commonly referred to as Omega-3s, and all of them are superfoods for a reason. Omega-3s are known as fatty acids that our bodies don’t naturally create, but also have been identified to enhance macrophages.

Omega-3s like EPA and DHA, especially plant-derived Omega-3s, are our favorite ways to reduce inflammation.

Vitamin C

A strong antioxidant, Vitamin C is found in many citrus fruits and is a well-known response to colds and breaches in the immune system. Vitamin C sustains immunological barriers and supports the function of many immune cells. So think back to that adult telling you to eat your fruits and vegetables, your immune system will thank you!

Vitamin D

In any form, like sunlight exposure, supplements and food, can prevent the body from serious viral infections. By rejuvenating the skin and the physical barrier between you and the outside world, it’s an incredible deterrent for foreign infections. That’s why when even a small cut or abrasion is left dirty, it can weaken your immune system.

Zinc

A crucial trace element that is naturally present in the body, Zinc lives in blood plasma and regulates homeostasis. Additionally, zinc is found in enzymes, a critical part of a healthy immune system. Supplements are an effective way to intake Zinc for our immune systems.

Virgin coconut oil

A functional food, meaning its physiologically active components provide a healthy benefit beyond basic nutrition, virgin coconut oil is rich in nutrients, vitamins, and minerals. Also noted for its anti-inflammatory effects, virgin coconut oil could also aid in the boosting of immune fitness among the elderly, obese, and immunocompromised.

Extra virgin olive oil

Rich in vitamins and minerals like Vitamin E and Vitamin K and PUFAs, studies have shown extra virgin olive oil has shown to improve lipid profiles and intestinal microbiota in elders with HIV. Scientists also suggest extra virgin olive oil could be used to control viral infections in people immunocompromised like elderly and obese.

Selenium

As an antioxidant, selenium prevents cells from oxidative stresses and assists enzymes in responding to foreign intrusions. Patients who passed away recently due to COVID-19 were found with extremely low concentrations of Selenium compared to survivors.

Whey

Studies have shown many whey proteins are effective preventatives for viral infection. High in lactoferrin, this component has been known to inhibit viruses and microbes including hepatitis B and C. Relying it on an immune system aid will certainly help boost the effectiveness of your immune system.