Ever notice how certain illnesses run in families? That’s because our looks are not the only thing that we inherit from our parents; we also inherit their immune traits. Genetics and the environment are the two factors that shape our immune system: genetics significantly influences our adaptive immune traits (the more complex response to a specific pathogen), while environmental influences affect our innate immunity (the non-specific response to a pathogen).
Even though there’s nothing we can do about our genetic makeup, we can develop and strengthen our immune system. The immune system is developed through exposure to the microorganisms we encounter in the environment, from other people and animals, as well as diet and medication. With nature, and careful nurture, here are seven ways to strengthen your immune system:
1. Pay attention to gut health.
The lymphoid tissue in the gastrointestinal (GI) system (the organs from the mouth to the anus) represents almost 70% of the entire immune system. Your GI tract is also the home of the gut microbiome, the community of trillions of microbes (healthy bacteria and fungi) that inhabit the gastrointestinal tract, and has a major influence on your immune system. Here is how to keep your gut microbiome balanced:
• Eat fibre-rich foods, as it feeds the gut microbiome. Your gut bacteria digests prebiotics, a type of fibre that human cells don’t digest. Fibre can be found in garlic, banana, beans, crunchy vegetables and wholegrains.
• Take probiotics to boost healthy bacteria. Probiotics are live bacteria found in certain foods such as yogurts with live cultures, kefir, or other fermented foods. Alternatively, you can take a supplement.
• Eat a variety of fruit and vegetables that are in season. This leads to a more diverse microbiome as the type of fibre and the microbes differ.
• Reduce your intake of sugar and sweeteners. Sugar causes an imbalance in gut microbes and can increase inflammation.
• Avoid snacking, and give the microbes time to rest.
• Use antibiotics only when necessary, since they disrupt the balance of the gut bacteria, sometimes even up to six months after use. Overuse of antibiotics can lead to antibiotic resistance.
• Stop smoking. Besides the numerous health risks associated with smoking, smoking alters the composition of the microbiome which may increase the risk of intestinal and systemic diseases, such as inflammatory bowel disease.
2. Be aware of the nutrients which your immune system needs.
Eating a balanced diet is key to good health, because if you’re poorly nourished, you’re at a greater risk of viral, bacterial and other infections. Nutrients help the immune system by protecting healthy cells, supporting growth and activity of immune cells, and producing antibodies. Nutrient deficiencies, particularly zinc, selenium, iron, copper, folic acid, and vitamins A, B6, C, D, and E, can alter immune response. You can get these nutrients from food, or consider taking a supplement to ensure that you’re getting sufficient amounts.
3. Get enough sleep.
Sleep is fundamental for immune system function: it boosts the activation of T-cells (a type of white blood cell/ leukocyte) and supports the release and production of cytokine, a protein that helps the immune system respond to antigens. When you’re not getting enough sleep, it makes it harder for the body to replenish the cells and proteins needed to fight infections. As a result, lack of sleep is a determinant in whether you get sick. Likewise, its essential for recovery from an illness.
4. Spend time in nature.
Nature is rich in microbes, and reduced exposure to the biodiversity of the natural environment, adversely affects our ability to regulate immune function. There is evidence that a limited microbial diversity in the gut makes you more susceptible to chronic inflammatory conditions such as inflammatory bowel disease. Reduced contact with “old friends”, i.e. the bacteria and parasites common in the natural environment, increases the risk of hypersensitivity diseases, such as allergies or asthma. Do gardening, go for a nature walk or a cold-water swim.
5. Exercise regularly.
Not only is it good for your health, but it may also improve gut health and control obesity. Aim for 150 minutes each week to reap the benefits.
6. Manage your stress.
The stress release hormone, cortisol, suppresses inflammation and the action of white blood cells – inflammation is initially needed to activate immune cells. Whether you need to read a novel, binge-watch your favourite series or speak to a close friend, work some me-time into your schedule so that you can replenish your depleted mental and emotional energy. You can also try forest bathing, called “Shinrinyoku” in Japanese; a stress management technique which involves visiting a forest and breathing in wood essential oils (phytoncides), antimicrobial volatile organic compounds derived from trees. It’s similar to natural aromatherapy. Research showed that forest bathing trips increase Natural Killer (NK) immune cell activity, increasing the number of NK cells and the levels of intracellular anti-cancer proteins.
7. Practise good hygiene habits.
Wash your hands when coming in from the outdoors, after playing with pets, after using the toilet, before and after preparing food, and after coughing or sneezing.
Pathogens are microorganisms that can cause disease.
