Immunity and the immune system are the two basic correlated terms that signify the basic defense mechanism of our body. Our human body is composed of various cells, tissues clustered into organs, as we all know that cells are the structural and functional unit of our body. Our blood is the most important part of our body which performs certain functions like transportation of nutrients, gases, and other important stuff as well as the waste or excretory products also. Our blood consists of 3 types of cells basically- RBC (Red Blood Corpuscles) or erythrocytes, WBC (White Blood Corpuscles) or leucocytes, and platelets (Thrombocytes). Leucocytes or WBCs are pale in color and they play an important role in the defence mechanism of our body especially the monocytes and the lymphocytes (T cells and B cells).
There are other cells also like NK cells (natural killer), Macrophages, and some components like complement protein and interferons which helps in strengthening our immune system. Not going much to the molecular part let us discuss today about some vivid ways to enhance and boost the immune system of our body. Actually, our body gets exposed to various pathogens daily, due to various exposures to the outer world. Numerous viruses and bacterias or other microbes invade our body daily but we do not fall sick always because that is the mechanism of our immunity which helps us in protecting ourselves by killing those invading pathogens.
The ongoing pandemic SARS CoV-2 or the COVID-19 is a viral disease where the coronavirus is more of the respiratory type of virus and is signified as an RNA virus. Therefore strengthening our immune system will be of greater importance nowadays to fight off such kind of viruses.
Diet and Nutrition
Diet and nutrition play a crucial role in maintaining the wellness and healthy state of our body. Also by maintaining a healthy diet can boost up our immunity and can save us from the viral and bacterial pathogens. Some foods that are worth mentioning are as follows-
- Vitamin C foods: Vitamin C or Ascorbic acid that are naturally found in citrus fruits like Amla, Lemon, and some particular green vegetables are very important in boosting up the immune system. Vitamin C enhances the production of WBC such as phagocytes and macrophages and also helps the cells to get a shielding cover against the damage of free radicals. Also, vitamin C helps in decreasing the recovery time from a certain wound. For an adult woman 75 mg of Vitamin C per day and 90 mg for an adult man is recommended dosage according to RDA. Broccoli, red bell peppers, kiwi, and papaya are some phenomenal example of vitamin C rich foods which contains ample amount of antioxidants and fibers too. Papaya also contains a compound called papain which has anti-inflammatory effects too.
- Spices: Often we hear that spicy foods are avoidable and we should avoid spices which is a complete myth. Spices are not the victims but the hotel junks that they put on our food are the real victims of our diseases. Spices are the healthiest stuff that we can take in our every meal. They are the strongest and richest in antioxidants and also have certain health benefits along with boosting our immune system. Garlic is an important spice to be included in every meal which is a sulfur-rich food known as allicin. Turmeric a high antioxidant-rich food with tons of benefits as antibacterial and antiviral properties and because of its high concentration of curcumin present. Ginger also helps in the anti-inflammatory effects and is quite beneficial in boosting immunity. Cinnamon is good for blood circulation, clove is quite beneficial for the immune system, etc.
- Nuts: Almonds, sunflower seeds, and other nuts are also beneficial in strengthening the immune system. Because they contain Vitamin E or tocopherol which is a fat-soluble vitamin and they also take a backseat to vitamin C in boosting the immune system.
- Green tea: Both green and black teas are packed with flavonoids, a type of antioxidant. Where green tea excels is in its levels of epigallocatechin gallate (EGCG), another powerful antioxidant. Due to the fermentation process, this EGCG compound gets destroyed and therefore the black tea is devoid of this compound. Also, the green tea contains an amino acid L-theanine which aids in enhancing the T cells of WBC for boosting up the immune system.
- Protein foods: Shellfish, Poultry meat and other protein-rich foods are very important for boosting up the immunity. Studies prove that with a high protein diet it is quite easy to build up a high immune system in comparison to the one taking a low protein diet. Also meat and fish contain a higher amount of zinc, potassium, and other micronutrients which enhances the immune system,.
- Tulsi: Holy basil or tulsi (Ocimum sanctum) is a phenomenal immune booster as it helps the activity of T cells and NK cells.
- Honey: A powerhouse of antioxidants, with its antibacterial and antiviral properties, honey is loaded with several effective properties that not only boosts immunity but also removes the free radicals from our body.
Exercise and Workouts
We must perform exercises daily to boost up our immunity. Also we can say that workout and exercises are the best thing to keep our body fit and toned. Exercises help us in flushing out bacterias and viruses from our respiratory tracts, lungs, and other organs because when we workout, our body temperature goes up and the condition is like we are having a fever. Fever is a defence mechanism of our body which helps in strengthening the immune system as well as the rising in temperature in our body also helps to eliminate out the unnecessary pathogens that invade our body. When the bacteria or virus enters into our body they get some physical barriers and after invading those barriers they enter into the bloodstream.
Also, exercises help us to build up and renew the WBC cells and also help them to get more strong and defensive towards the pathogens The recirculation and respawning of the WBC cells in our body is a very important step to strengthen the immune system. Also when we are in stress there are a lot more hormones and Chemicals that get released in our body for example- the cortisol hormone secreted by the adrenal gland is also known as the stress hormone which gets lower down by doing regular exercises and workouts.
When there is a lot of stress in our body, it automatically decreases the immunity of our body. Regular amount of exercises, physical activities, workouts or yoga can help us in the circulation and the breathing problems of our body which helps, in turn, clears out the nasal passages and the respiratory tract as well as the blood circulation.
Enough Sleep and Stress-free life
As I have already mentioned that stress decreases the immune strength and the increasing stress also increases the stress hormones like cortisol in our body and they halt or restrict secretion of certain good feeling hormones in our body. Cutting off stress and anxiety and having enough sleep is quite necessary to boost up the immunity. A sound sleep for 7-8 hrs daily is enough for an adult. Sleeping also helps us to maintain our diurnal habit and circadian rhythm, the well-functioning of the melatonin hormone, and also the release of the happy hormone i.e. Oxytocin.
With all these lifestyle changes along with stop smoking, stop drinking alcohol and certain other healthy habits can naturally make us more immune and strong both internally and externally and can also help us in protecting from the deadly virus and bacterial invaders.
About The Author
Padmanav Koushik is a Fitness Youtuber @Zoonovation and Fitness science Blogger. He has a Diploma in Human Nutrition (Alison), Certifications on Diet and Nutrition. He is curren..
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