What Is The Immune System?
The immune system protects our body from infectious organisms. It is an integral part of our body’s defense mechanism and is necessary for our survival. In the absence of an immune system, our body will be open to attacks from foreign bodies like bacteria, viruses, and other pathogens. Let us now understand how this complex network of cells, tissues, and organs in our immune system works towards protecting us.
How Does The Immune System Work?
The immune system consists of a vast network of tissues and cells that are constantly looking for invading pathogens. Once the immune system detects a foreign body, it initiates an attack against the invaders. The immune system is spread throughout our body and is made up of many tissues, cells, proteins, and organs that can distinguish our body’s tissues from foreign ones. The immune network also detects dead or abnormal tissues, which are eliminated from the body. The cells responsible for some of the major functions of the immune system are the white blood cells. White blood cells look for pathogens and send signals to other cells of the immune system to multiply in response to a foreign body while multiplying themselves. These cells are also known as leukocytes and are stored in different body parts like the thymus, spleen, bone marrow, and lymph nodes. Leukocytes are divided into two types:
Phagocytes: These cells surround the pathogens and end up absorbing (eating) them. There are several types of phagocytes, such as neutrophils, monocytes, macrophages, and mast cells. Lymphocytes: These help the body keep a check of previous invaders. These cells begin their life in the bone marrow and differentiate into B cells and T cells. While the B lymphocytes produce antibodies and alert the T cells, the latter destroy the corrupt cells and alert other leukocytes.
In some instances, the functioning of our immune system can go faulty, resulting in some immune system disorders that are listed below.
Immune System Diseases
The disorders of the immune system are mainly classified into three categories. They are:
Immunodeficiencies: These disorders usually occur when one or more parts of the immune system fail to function properly. AIDS is one the most common example of an acquired immunodeficiency. An immunodeficiency disorder can also be inherited, such as chronic granulomatous disease. Autoimmunity: As the name suggests, in this type of disorder, your immune system ends up targeting the healthy cells of your body instead of the faulty or foreign cells. Some of the most common autoimmune disorders include type 1 diabetes and rheumatoid arthritis. According to a 2021 study published in the Canadian Journal of Diabetes that comprised 374 participants from the Canadian Study of Longevity in Adults with Type 1 Diabetes, nearly 49.3% of participants had one or more autoimmune diseases. A higher prevalence of autoimmune diseases was found in females as opposed to males (60.6% vs. 34.4%). Thyroid disease was the most prevalent at 41%. Hypersensitivity: When the immune system overreacts to a foreign body or trigger, it can damage the healthy tissue. An example of a hypersensitive reaction of the immune system is an anaphylactic shock that can even turn life-threatening.
If there is a problem with your immune system or if it is simply weak, you may exhibit the following signs and symptoms before the onset of varying health conditions.
Signs And Symptoms Of A Weak Immune System
When your immunity is at stake, you will observe the following signs:
Cold hands, fingers, toes, ears, or nose Diarrhea that lasts for more than a week Constipation Dry eyes Fatigue A mild fever Frequent headaches Rashes Joint aches Hair loss or bald patches Repetitive infections Sensitivity to the sun Tingling sensation or numbness in the hands and feet Trouble in swallowing Changes in weight White patches on your skin Yellowing of the skin
These symptoms may also be due to some other health condition and not necessarily because of a weak immunity. However, if your immunity is actually low or weak, it could be due to varying causes.
What Causes Low Immune Function?
There are four major causes of weak immunity. They include:
Stress Inadequate exercising Malnutrition Sleep deprivation
Other risk factors that can make your immune system weak are:
Age: Newborns, children, and older adults are more likely to have a weaker immunity. Obesity Drinking too much alcohol Medical treatments like chemotherapy and radiation Medical conditions like diabetes, AIDS, and cancer
Often, a weak immune system leads to many health issues. So, it is best if you enhance your immunity at the earliest to help your body fight potential pathogens and prevent further complications. Here are some of the best home remedies that will help in boosting your immunity naturally.
How To Boost Your Immunity Naturally
Natural Remedies To Increase Your Immunity
1. Apple Cider Vinegar
1 tablespoon of apple cider vinegar 1 cup of water Honey
Drink this 1 to 2 times daily. Apple cider vinegar is rich in nutrients and exhibits antimicrobial properties (1). It can help your body get rid of toxins, boosting your immunity and protecting your body from infections. Kristina, a blogger, shared her experience about drinking apple cider vinegar for its immunity-boosting properties in her blog. She said, “The best way to have healing from ACV is to take it daily. We make a big batch and drink it each day, my son likes it warm and calls it “tea” (i).” She added, “At the first sign of any cold symptoms we all start drinking our ACV more regularly. If we ever have a sore throat, we gargle with it–you would not believe the relief it gives to a sore throat or the things that it draws out of your throat that you end up spitting out that you didn’t realize were back there!”
2. Essential Oils
a. Lemon Oil
1 drop of lemon oil 1 glass of water
Do this once daily. Lemon essential oil has antioxidant properties that can help detoxify your body naturally (2). It can also help prevent diseases as it is rich in vitamin C that has immunity-boosting properties.
b. Lavender Oil
3 drops of lavender oil A diffuser Water
You must do this 1 to 2 times daily. Stress is one of the root causes of weak immunity. Aromatherapy using the lavender oil can help alleviate stress and anxiety and help your body recover faster (3).
3. Echinacea
1 teaspoon of echinacea tea 1 cup of water Honey (optional)
You must consume about 8 ounces of echinacea tea. Echinacea is a flowering plant that is a wonderful way to boost your immunity. Multiple studies have proved its efficiency in increasing the number of white blood cells, enhancing your body’s ability to fight infections (4).
4. Astragalus Root
6 g of dried astragalus root 1 cup of water
Drink this twice daily for a couple of months. Astragalus root detoxifies your body and helps you cope better with physical and emotional stress. It is the perfect remedy to increase your immune response naturally (5).
5. Ginseng
1-2 teaspoons of ginseng tea 1 cup of hot water Honey (optional)
Drink this at least twice daily for 2 to 3 months. Ginseng is a popular herb that is used for enhancing immunity. It increases your resistance to microbial attacks and infections (6).
6. Oregano
½ – 1 teaspoon of dried oregano 1 cup of hot water Honey
Consume 1 to 2 cups of oregano tea daily. Oregano is a rich source of antioxidants – making it perfect for boosting your immunity. It is also a powerful antibiotic and antimicrobial herb that helps in warding off infections and promoting health (7).
7. Ginger
1 teaspoon of minced ginger 1 cup of water Honey
Consume ginger tea at least twice daily. Ginger contains gingerol, an anti-inflammatory compound that can help reduce the inflammatory reactions taking place inside your body (8). Ginger is also a natural antioxidant that can help detoxify your body and boost your immunity.
8. Garlic
1-2 peeled garlic cloves You must do this once daily. Garlic contains a compound called allicin that exhibits antioxidant and antimicrobial activities (9). Garlic also contains many other organosulfur compounds that exhibit immunomodulatory effects, thus boosting your immunity (10).
9. Green Tea
1 teaspoon of green tea 1 cup of hot water Honey (optional)
Drink a cup of green tea twice daily to see its benefits. Green tea is a rich source of polyphenols like epigallocatechin gallate (EGCG) that have a positive effect on your immune response (11). Regular consumption of green tea can alter the function of your white blood cells, thereby exhibiting a preventive and therapeutic potential for many health conditions.
10. Elderberry
½ – 1 tablespoon of elderberry syrup Take half to one tablespoon of elderberry syrup. You must take this concoction once daily. Elderberry is popular for its immunity-boosting properties due to the presence of compounds like sambucol in it (12). It promotes immunity and prevents or slows down health complications.
11. Turmeric
1 teaspoon of turmeric powder 1 glass of hot milk
You must drink this once daily, preferably every night. Turmeric powder offers multiple benefits due to the presence of curcumin in it. Curcumin is a strong antioxidant, and it also has anti-inflammatory and antimicrobial properties that protect your body from diseases by enhancing your immunity (13).
12. Manuka Honey
1-2 teaspoons of manuka honey Consume 1 to 2 teaspoons of manuka honey. You must consume this once daily. Manuka honey is a natural antiseptic with excellent antibacterial properties (14). It can help in treating and preventing infections by enhancing your immune responses to foreign pathogens, especially bacteria.
13. Moringa
½ – 1 cup of moringa leaves You must incorporate moringa into your daily diet. Moringa leaves are rich sources of nutrients like iron and vitamin C, both of which build your immune response (15), (16).
14. Olive Oil
1-2 tablespoons of virgin olive oil Add one to two tablespoons of virgin oil to your favorite salads. You must do this on a daily basis. Olive oil is the perfect replacement for your usual cooking oils if you want to give your immunity a boost. It exhibits antioxidant activities that help in protecting your body from oxidative damage and eliminating toxins. Olive oil can also protect you from external attacks by microbes (17).
15. Probiotic Yogurt
1 bowl of probiotic yogurt Consume a bowl of probiotic yogurt. You must do this once daily. Probiotic yogurt helps in mediating immunoregulatory effects by regulating the functioning of the immune and intestinal cells (18).
16. Lemon Juice
½ lemon 1 glass of water Honey (as required)
Do this 1 to 2 times daily. Lemon juice is an immunity booster owing to its vitamin C composition and bactericidal properties. Vitamin C is well known for improving immune responses, while the bactericidal effects of lemon extract can help prevent and treat bacterial infections (19), (20).
17. Green Juice (Spirulina)
1 teaspoon of spirulina powder 1 glass of water or any fruit juice
You must consume this concoction once daily. Spirulina is a type of bacteria called cyanobacterium and is also referred to as blue-green algae. It is dried and prepared as a food additive due to its rich nutrient composition that helps in strengthening your immune responses (21). Your diet choices also matter when it comes to promoting the health of your immune system. Some foods can help enhance your immunity while others can deteriorate your condition. Hence, it is necessary that you follow these diet tips in addition to the above remedies.
What Foods Boost The Immune System?
Some foods that can successfully boost your immunity and promote your health include:
Citrus fruits Flaxseeds Eggs Oats Almonds Broccoli Spinach Yogurt Poultry Shellfish
All these foods are packed with essential nutrients required for the proper functioning of your body and immune system. Foods that should be limited or eliminated from your diet to help the remedies discussed here work better are:
Fast foods Alcohol Caffeine Soda Sugary foods Refined oils Gluten-containing foods like wheat and barley Raw or undercooked foods
Here are a few prevention tips what will prevent your immunity from becoming weak.
Prevention Tips
Get sufficient sleep. Manage your stress levels. Do not smoke. Keep a check on your weight. Limit alcohol intake. Wash your hands before and after meals. Do not consume meat or foods that are not cooked properly. Exercise regularly. Practice yoga regularly for your well-being.
Watch the following video to explore seven immune-boosting foods that enhance your body’s defenses. The video sheds insights on some natural and accessible foods you can have to strengthen immunity. While ensuring to consume the right food to increase your immunity, how much does exercise contribute to improving your immunity? Let us find out in the section below.
Exercise: Good Or Bad For Immunity?
Exercise is considered to be an important component of healthy living. When exercise is done regularly and at the right intensity, it reaps several benefits for the immune system. These include increased surveillance by the immune system, better immune function, and improved control of pathogens. This is important for everyone including the elderly, who are more vulnerable to severe infections due to age-related changes in the immune system. Additionally, exercise has positive effects on factors like weight management, and cardiovascular and pulmonary fitness, and reduces inflammation and blood clotting (22). How long does it take to boost your immune system? It may take anywhere from a few weeks to a couple of months to boost your immunity naturally with the remedies discussed in this article. What vitamins can boost your immune system? Antioxidant vitamins like vitamins C, E, and A can work wonderfully in boosting your immunity. Vitamin B6 can also help to a great extent. How to boost the immune system when sick? If you want to boost your immunity or strengthen your immune system while you are sick, you can begin by consuming foods rich in nutrients like zinc, selenium, and antioxidant vitamins. You must also drink enough water to keep yourself hydrated if you are recovering from a sickness. One of the most common health issues is the common cold, which may give way to other health issues if left untreated. You can combat certain illnesses with home remedies for the common cold, boosting your immune system naturally. How does your body fight off a virus? Your body fights a viral infection with the help of T and B white blood cells or lymphocytes. B cells produce antibodies that bind to the virus and prevent it from multiplying, and T cells alert other immune cells and even help by killing the virus-infected cells. How do you test for low immunity? A blood test that helps determine whether you have normal levels of infection-fighting proteins or immunoglobulins in your blood is mostly used to test for low immunity. A physical examination or white blood cell (WBC) count can also help to detect a weak immune system.
