With school back in session and cold and flu season on the horizon, many families are wondering how they can be proactive in fending off impending illnesses. To help you stay ahead of the curve, we explore the body's natural defense mechanism and offer valuable recommendations for building and maintaining a strong immune system.
Immune system basics
The immune system is comprised of antibodies, white blood cells, and other chemicals and proteins that attack and destroy substances such as bacteria and viruses recognized as foreign and different from the body's normal, healthy tissues.
In addition to combating infections, the immune system is also responsible for allergic reactions, which may occur when it identifies a substance, like pollen, mold, plants and medicines, as harmful. The immune system can also erroneously attack the body's cells, triggering autoimmune responses or conditions like lupus and rheumatoid arthritis.
The role of immunity
Immunity is an individual's resistance to or protection from developing a disease or sickness. This shield develops as the body recognizes a destructive substance, such as bacteria or viruses, and sends antibodies to destroy them. It may be temporary or permanent, depending on the nature of the disease, how the person became immune and other factors. Some people are born with temporary protection from certain conditions or become immune following an infection or vaccination.
Some vaccines provide lifelong immunity after a single dose, while others require regular administration to remain effective. Besides averting sickness for the individual receiving the medication, immunizations also help reduce the spread of disease to others and prevent epidemics.
Impaired immune systems
When the immune system is impaired, it does not function correctly and can't effectively protect a person against infections. Several conditions and medical treatments can weaken natural defenses, including:
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Substance use disorders or withdrawal symptoms
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Corticosteroids
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Surgery to remove the spleen (splenectomy)
Fortifying the immune system
Although there are numerous aids on the market that claim to "boost" the immune system, The National Institutes of Health Office of Dietary Supplements points out that in most circumstances, for individuals without a deficiency, increasing vitamin and mineral intake via dietary supplements doesn't help prevent infections or increase recovery speed. Current research does support the efficacy of consuming enough vitamins and minerals to support the immune system, but that is only one aspect. Like any stronghold, the immune system requires comprehensive and consistent upkeep to ward off threats. Maintaining a healthy lifestyle is often the best strategy. Consider the following recommendations:
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Get sufficient rest. Quality of sleep matters more than duration. If you do not feel refreshed upon waking, you need more sleep.
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Eat a variety of healthy foods, including fruits, vegetables, whole grains, lean protein and low-fat dairy. Limit fat, particularly saturated fat, and reduce salt in your diet.
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Do not smoke. If you need help quitting, talk to your doctor about safe smoking cessation programs and medicines. These can increase your chances of quitting for good.
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Limit alcohol intake to two drinks a day for men and one drink a day for women.
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Take steps to control your stress and workload. Techniques like meditating, engaging in hobbies and listening to music can be effective.
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Address any existing health concerns or conditions you have. For instance, if you have diabetes, control your blood sugar.
Additionally, practicing good hygiene habits such as washing hands frequently, covering your mouth when coughing and sneezing and staying home when feeling unwell can significantly reduce the spread of germs.
Learn more
While these tips provide general guidance on effective immune support, it's essential to keep in mind each person's biological defense is unique and may have specific needs. For personalized advice and a better understanding of your immune system, contact your primary care provider.
Copyrighted material adapted with permission from Healthwise, Incorporated. This information does not replace the advice of a doctor.
