Seasonal changes and chronic stress may deplete your immune system, triggering unwanted symptoms like coughing, sneezing, itchiness, or fatigue. If you’re feeling under the weather, or if someone around you is sick, it may be a good time to reinforce your immune system. Keep reading to learn 10 simple steps you and your family can take to start promoting a healthier immune system.
What is the Immune System?
First, let’s review the basics of how the immune system works.
The immune system is a vast network of cells and tissues constantly on the lookout for invaders. It is your body’s biggest defense against disease-causing bacteria, viruses, parasites, fungi, and toxins. These substances, also called antigens, can trigger various types of immune response.
The immune system features two main branches – the innate immune system (made of physical barriers like the skin and mucous membranes, as well as macrophages that recognize and eliminate pathogens) and the adaptive immune system (which include antibodies and activated immune cells that target specific pathogens for long-lasting immunity.)
Communication between immune cells is crucial in defending the body from pathogens. and any disruptions in this delicate system could lead to immune-related disorders or diseases.
Immune-Related Disorders and Diseases
The body may sometimes misidentify its own cells as foreign bodies, so it’s important for an immune system to stay healthy so it can properly fight off the real pathogens and clear out dead cells without attacking normal, healthy cells. People with an overactive immune system disorder, for example, may have negative physical reactions to common indoor allergens like dust and pets or outdoor allergens like pollens or molds. Foods, pollution, chemicals, toxins, and smoke can also trigger allergens.
Symptoms of an overactive immune system may include asthma (coughing, wheezing, and inflamed airways), eczema (an itchy rash known as atopic dermatitis), or allergic rhinitis (constant sneezing, swollen nasal passages, and a runny nose.) If you have food sensitives, it may be best to avoid dairy products, wheat, and gluten, which are just a few common culprits of allergic reactions.
Additional immune system conditions are autoimmune diseases, which occur when the body attacks normal, healthy tissues due to environmental or genetic factors. Common autoimmune diseases include lupus, Type 1 diabetes, and rheumatoid arthritis.
However, in a properly working immune system, white blood cells (leukocytes) are found in your blood vessels, thymus gland, spleen, and in bone marrow. They seek out pathogens and – once spotted – start to multiply, sending signals to other cells to do the same. Some white blood cells known as phagocytes attack and break down pathogens, while others known as lymphocytes (such as T cells, which coordinate an immune response, and B cells, which make antibodies against illnesses) remember what pathogens look like so they will recognize them if they come back again.
Fortunately, in addition to avoiding common allergens, there are at least 10 ways to support a healthy immune system.
How to Promote a Healthy Immune System
According to Harvard Medical School, these are a few simple ways to support a healthy immune system – most of which also ensure you’re practicing a healthy lifestyle. Overall health depends largely on immune health. To get your immune system functioning properly, some minor lifestyle changes can make a big difference.
10 Ways to Live a Healthy Lifestyle
- Eat a balanced diet of healthy foods high in fruits, vegetables, lean proteins, whole grains and healthy fats.
- Don’t smoke.
- Exercise regularly.
- Maintain a healthy weight to reduce health risks associated with obesity.
- Limit alcohol consumption.
- Get enough sleep. According to the National Sleep Foundation, adults should get at least 7-9 hours of sleep each night. Children and teenagers need more sleep to help support growth and development.
- Wash your hands often.
- Cook meats thoroughly and prepare foods properly.
- Manage stress.
- Take dietary supplements for immune support.
Dietary Supplements for Immune Support
There are many natural ways to help support a healthy internal response, including by taking supplements of vitamins, minerals, and herbs containing immune-supportive antioxidants. Filling gaps in your healthy diet with dietary supplements can help promote optimal wellness.
Echinacea
Studies report that echinacea contains active compounds with antiviral and antioxidant properties. To support a general healthy internal response and to temporarily relieve minor cold and flu symptoms, try echinacea tea, such as the certified organic Immuni-Tea by Oregon’s Wild Harvest, or try a form of the herb in liquid extracts, capsules, tablets, or softgels.
Elderberry
Elderberry is a flowering plant with small dark purple berries that contain helpful plant-based antioxidants for immune system and upper respiratory health support, helping to guard cells against free radicals and inflammation. Sambucus Elderberry Gummies by Nature’s Way are a popular (and tasty) way to take this herb. Try Sambucus Elderberry Gummies for Kids by Nature’s Way if you have picky kids. You can also give youngsters Sambucus elderberry syrup for immune support by the trusted natural health brand Gaia Herbs, containing NO artificial colors, flavors, or preservatives. But trying the best elderberry supplement is up to your personal health plan.
Ginkgo Biloba
The leaves of this ancient tree contain antioxidants that are believed to support immune function, normal mitochondrial function (how cells produce energy), eye health, brain health, and more. Ginkgo biloba is for use by adults and is available in various types of dietary supplements, including veggie capsules, extracts, and more.
Vitamin A
Vitamin A is the first line of defense from pathogens in barriers such as the skin, gastrointestinal mucosal membrane, and respiratory tract. Vitamin A’s antioxidant properties help protect immune cells from oxidative stress and support the immune system by regulating immune cells, such as lymphocytes and macrophages. Vitamin A also enhances the production of antibodies and cytokines, making immune responses against pathogens more effective. Try our expert pick, Bluebonnet Vitamin A 10000 IU, a 100% natural vitamin A supplement made from deep sea, cold water, fish liver oil.
Vitamin C
Taking a vitamin C supplement such as the bioavailable Lypo-spheric Vitamin C by LivOn Laboratories or Liposomal Vitamin C Softgels by Core Med Science helps protect cells when exposed toxins and free radicals. This essential antioxidant is also naturally found in red peppers, apples, citrus fruits, and broccoli.
Vitamin D
Vitamin D modulates immune cell activity, particularly T cells, which are essential for recognizing and fighting off pathogens. Vitamin D also aids in the production of antimicrobial peptides that can directly attack viruses and bacteria. Additionally, it helps regulate the inflammatory response, preventing excessive inflammation that can damage tissues. Try Premier Research Labs Premier Vitamin D3 + K2, a plant-derived dietary supplement that anyone, including vegans and vegetarians, can feel good about. When taken together with calcium, these nutrients help the body to better absorb and utilize related vitamins and minerals.
Zinc
This essential mineral for the human body supports the immune system during stress, as well as plays an important role in enzyme activities, tissue synthesis, energy metabolism, and the functions of the gastrointestinal, skeletal, reproductive and central nervous systems. To help shorten the length and severity of cold symptoms, take a zinc supplement such as hypo-allergenic Zinc 30 capsules by Pure Encapsulations to promote your body’s natural defense system.
Probiotics
Maintaining a strong immune system also relies on the health of your gut. The microbiome system in our digestive tracts and stomach require a balance of good bacteria from foods like sauerkraut, yogurt or kimchi to keep helpful microflora flourishing, eliminating toxins from the body. Daily probiotics help keep the gut balanced. Try our best-selling Microbiome Labs Mega SporeBiotic, a 100% spore-based, broad-spectrum probiotic dietary supplement, to maintain a healthy gut barrier and to support a healthy immune system.
The immune system is a complex network of cells, tissues, and organs that work together to defend the body against harmful invaders like bacteria, viruses, parasites, and abnormal cells. Providing the body with the 10 ways to support the immune system as outlined above can help reinforce your immune system for optimal health.
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Leslie Benson writes regularly about nutrition and healthy living for Natural Healthy Concepts. Visit NHC.com today to browse a wide selection of vitamins, minerals, and other dietary supplements.
