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Supporting Your Immune System

  • Foto van schrijver: Kim Smolders
    Kim Smolders
  • 21 aug 2024
  • 8 minuten om te lezen

Your immune system is a powerful system that forms a natural barrier against possible pathogens, which are causes of illness and disease. You can compare it with an army of soldiers that defends your body against possible invaders. At the same time, this army monitors a variety of situations to ensure that your remain healthy. In other words, it is ultra-important to keep this system in balance.


But how?


What does your immune system do?

Your immune system reacts toĀ pathogensĀ and it does so in different ways. TheĀ first line of defenceĀ is yourĀ non-specific or innate immune system. This focuses its attention on every foreign substance it encounters in your body. Indiscriminately and therefore quickly.


TheĀ second line of defenceĀ is yourĀ adaptive or acquired immune system. This type of resistance acts on pathogens that have been in the body for some time and have not been dealt with by the non-specific defence mechanisms. Your acquired resistance makes use of specialisedĀ defence cells, known asĀ immune cells. In this phase, your body makesĀ antibodies. The advantage? When we come into contact with the same invader for a second time, our system instantly recognises the pathogens and can react faster and more specifically. In this way, we build up an immunity to certain illnesses and diseases.


How to bring the immune system into balance?

If you want to live a healthier life, you need to take good care of your immune system. And that is not the same as trying to stimulate it. The to for success is balance: a weak immune systemĀ needs to beĀ strengthened.Ā Otherwise, you run the risk of infections. At the opposite end of the spectrum, if your immune system goes intoĀ overdrive, you need toĀ calm it downĀ andĀ bring it back into balance.Ā Otherwise, chronic inflammations may develop. This can lead to otherĀ serious medical conditions, such as diabetes, cardiovascular disease, depression, auto-immune diseases, and so on. What we really want is to activate our immune functions in the right manner when we need them and then shut them down when the risk of infection has passed.


To ensure the rightĀ balanceĀ in your immune system, you need to think in terms ofĀ long-term solutions. Solutions so easy and so obvious thatĀ everyone can do them. The answer in a nutshell?Ā A healthy lifestyle and a balanced diet.Ā With the following six tips, you can give your immune system a serious and well-deserved boost!


Hydrate.

DrinkĀ sufficient water. This means at least eight large glasses per day. Why? Because water purifies your body, byĀ removing toxic substances and waste products.Water also helps to transport nutrients and oxygen throughout your system, as well as keeping your mucus membranes sufficiently moist and reducing the risk of inflammation.


Eight glasses per day is manageable if you follow these tips:

  • Start your day with a large glass of water, preferably mixed with a twist of lemon, since this improves detoxification and digestion

  • Always take a bottle of water with you, wherever you go

  • Vary your fluid intake during the day with, for example, some herbal tea

  • Keep a large glass or bottle of water at your place of work



Sleep.

You can help your immune system to recover by doing absolutely nothing! In other words, when you areĀ asleep. Yes, it is really that easy. On condition that you take your sleep seriously and go to bed every night atĀ exactly the same time. Timing here is everything. Why? Because in this way you respect yourĀ circadian rhythm. This biological clock follows a 24-hour cycle and regulates not only your sleep, but also yourĀ hormones, your body temperature and your metabolism.Ā It is thanks to this rhythm that your body knows precisely when it needs to make certain substances, when it needs to clear away other substances, when you are hungry and when you need sleep.


A good night's sleep also leads to theĀ reduced activity of your stress hormonesand the increased activity of hormones that support the immune functions, suchĀ melatonin, a hormone that eliminates harmful free radicals.

But sleep also offers another bonus: it stimulates the formation ofĀ antibodies. These are the memory circuits of your immune system and will protect you in the future against pathogens.


Studies have shown that a shortage of sleep can reduce the effectiveness of your immune functions. How much sleep to you need?Ā AdultsĀ are advised to get a goodĀ seven or eight hoursĀ rest.Ā Children and teenagersĀ needĀ even more.


Here are some tips to optimise your sleep hygiene:

  • Stop eating at least three hours before you go to bed

  • In the period before you go to bed, avoid exposure to the blue light produced by devices like television, laptops, tablets and mobile telephones

  • Do something relaxing before you go to bed such as taking an epsom salt bath, reading, meditating, stretching, talking a short walk ...

  • Sleep in a cool and dark room

  • Try and get some sunshine during the first half hour after you wake up


Mindfulness.

Is there anything positive about stress? Yes, if it isĀ acute stress. This has anĀ anti-inflammatory effect.Ā The worst and most harmful form of stress isĀ long-term, chronic stress. The continual secretion of the stress hormone, cortisol, inhibits the production ofĀ anti-inflammatory mediators, such as lymphocytes (white blood cells) and disrupts the communication between the immune system and other cells. Cortisol also suppresses the secretion of IgA. This antibody in the mucosa of the lungs and intestines functions as our first line of defence against pathogens, so that any reduction in its efficiency is harmful.


Stress can be physical, mental, emotional, spiritual, even energetic. Make sure you are aware of each of these areas in your life and make a list of all the things that seem to deplete you or drain you of energy and enthusiasm. Making time for yourself to rest and recharge is essential. Start by making time for

  • journalling

  • a daily gratitude practice

  • a relaxing bath

  • reading a good book

  • walks in nature

  • spending time with loved ones

  • meditation

  • ...


Above all,Ā do the things that you enjoy doingĀ and do them as often as possible. Even if only briefly.Ā Every reduction of stress, no matter how small,Ā helps.



Movement.

Once again, adjusting to the needs of your body is the best way. You don't want to exercise too much or too little. What is sufficient?Ā Twenty or so minutes each dayĀ doing something that increases your heart rate is more than enough. ThisĀ reduces the likelihood of inflammationsĀ and sickness. In addition, exercise stimulates your blood circulation, so that toxic substances and waste products are removed from your system. At the same time, nutrients and oxygen are transported more quickly to the places where they are needed, which keeps your cells and organs healthy.


This acute, short and effort-induced form of stress is known asĀ hormesisĀ and is good for the body. In contrast, too much and too intensive physical effort (overtraining) can have aĀ negative effect. Try to find the right balance byĀ exercising regularly with an average intensity. You don't even need to pull on your sports shoes. Dancing your way around the kitchen while you are cooking will be more than adequate. Or taking the dog for a good walk. Or running up and down the stairs at work. These are all forms of exercise that give you anĀ energetic feelingĀ rather than a tired one. In addition, try and do someĀ relaxing exercises, such as stretching, yoga or pilates.


Nutrition.

You are what you eat. Literally. Or, better said, what you digest! Your cells, tissues and organs are all made up from substances derived from the food and drink that you consume each day. And this applies equally to your immune system. So make sure that your daily diet is healthy and nutritious. This means that you shouldĀ scrap the following things from your menu:Ā processed food, alcohol, unhealthy fats, artificial ingredients, sugar and refined carbohydrates.


So what should you eat?Ā Organic food, such as meat from grass-fed cattle, fish, healthy fats and, above all, vegetal food that is rich in minerals, vitamins and polyphenols.


In particular,Ā polyphenolsĀ are essential for ensuring a balanced immune system. But what are they exactly? Polyphenols are phytochemicals that give plants their beautiful colours, but also support many of the body's internal functions. Examples of important polyphenols include curcumin, resveratrol, epigallocatechin gallate, anthocyanin, sulforaphane, quercetin and lutein. Each substance is responsible for producing a particular colour and every colour has aĀ beneficial health impactĀ for your body. In other words, if you want a balanced diet, you need to eat aĀ variety of plants with all the colours of the rainbow! Polyphenols also nourish ourĀ intestinal microbiome. This is important, sinceĀ 80% of the immune system is located in the intestines.


Nutrition supplements.

For a healthy immune system, your daily diet needs to be rich in:

Vitamin D

The superstar of bone health! Vitamin D supports immune functions byĀ reducing inflammation and helping to fight infections. We get most of our vitamin D through our exposure toĀ sunlight. However, foodstuffs likeĀ salmon, mackerel, sardines, eggs and mushroomsĀ all contain small amounts of this key vitamin. But because these amounts are small and because we are generally spending less and less time outdoors, it is difficult for some people to get as much as they need. In that case, a vitamin D3 supplement is a good idea. Make sure you take it with K2 and with a magnesium supplement.


Zinc

Zinc supports theĀ growth, development and normal functioning of immune cells. Oysters are the main source of zinc in food. Not your favourite snack? Not a problem: shellfish, meat, beans, hemp seeds and pumpkin seeds all contain reasonable quantities of zinc.


Vitamin C

It has been popular wisdom for many years: 'If you want to improve your resistance, you need lots of vitamin C'. And, like most clichés, it is true! Vitamin C supports the production and functioning of white blood cells. In addition, it also acts as an anti-oxidant that protects the immune system and the body's other cells against possible damage by the oxidative stress caused by the immune response. For plenty of vitamin C, add kiwi, citrus fruits, red bell pepper and guava to your daily menu.


Omega 3

Omega-3 is known above all for its anti-inflammatory properties. To get the amount of omega-3 that you need, it is a good idea to eat fatty fish at least a few times each week.


Quercetin

This phytonutrient is recommended for itsĀ anti-inflammatory and anti-histamine effects. The most important natural sources of quercetin are vegetables like onions, kale and broccoli, fruits like apples, dark berries and grapes, herbs like sage and parsley, and even wine and tea. For an enhanced therapeutic effect or when you feel that your body needs a little somethingĀ extra, consider using a supplement.Ā Natural quercetin is not easily absorbed by the body from food, so that this supplement is based on a super-absorbable form (up to 20 times better!).


Give your immune system the attention it deserves.


As you can see, your immune system needs a lot of looking after! Make sure you give it the care and attention it deserves. Not just when you are feeling tired or sick, but all the time. Living aĀ healthy lifestyleĀ will already get you a long way. If, however, you feel that the above tips are not sufficient, investigate whichĀ supplementsĀ you might need to give your immune system the extra boost that will allow it to function perfectly.

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