The cold season is often the time to wonder how one’s immune system can be strengthened. For many, it’s a question they ask themselves every year and there are ways of doing so.
What is the immune system?
The immune system is the natural protection our body has against harmful viruses, bacteria and pollutants that can make us sick. Our immune system is something we can rely on every day. The survival of the human organism, which is constantly surrounded by pathogens, depends on it.
In the cold season of the year, dry heating air and temperature fluctuations quickly shake up a person’s defences. This makes people more susceptible to catching a cold or flu infection- an healthy immune system is what protects you from these diseases.
The immune system’s job is to distinguish its “building blocks” from foreign substances. It combats these intruders and expels toxic substances.
Building the immune system
The human immune system consists of two components: an innate (unspecific) and an acquired (specific) defense. These are not limited to one organ or location, but are distributed throughout the body. The bloodstream and lymph vessels transport immune cells and messenger substances in the body; oxygen is transported to tissues as well as nutrients for damaged cells, pathogens that need removal from your system, or foreign particles that could cause illness.
– unspecific immune defense
Humans are born with a simple, innate immune system. This immunologic system develops in the womb so that every infant has some kind of protection against pathogens immediately after birth. These can be antibodies from the womb, for example, which is still active for a long time – often until the newly acquired immune system works on its own.
The innate immune system is unspecific and only reacts with a general defense reaction, which also explains why it’s called an “unspecified” or “general” immune defense. However, the innate body’s defenses are usually not powerful enough to prevent pathogens from spreading in our bodies.
– specific immune defense
The acquired (specific) immune system has to cope with lifelong training in order to be able to react specifically to intruders. The specific immune defense is acquired in the course of life, which leads to the formation of an immune memory. The cells responsible for this are called “memory cells”. In the event of a renewed infection with the same pathogen, the body can therefore quickly produce suitable antibodies and respond to them. Various immune cells, including T cells and B cells, are involved in the acquired immune system.
What is part of the immune system?
The immune system is made up of many components. This includes organs, parts of organs, individual cells and messenger substances. These include for example:
- Skin and mucous membranes of the nose, throat and intestines: the first port of entry for pathogens and, at the same time, the first immune defense
- Lymph nodes and lymph channels: collection point and transport routes for defense cells and antibodies
- Spleen: location of defense cells
- Bone marrow: forms most of the preliminary stages and some mature immune cells
- Thymus: Complete maturation of disease-fighting immune cells, such as T cells
- Tonsils: contain immune cells that produce antibodies
- White blood cells: Most important cells of the immune system, such as granulocytes, monocytes and macrophages as well as B and T lymphocytes
This is how the immune system works
Uninvited intruders keep the defense going 24/7, which ensures we stay healthy. The immune system does this through breathing, touching or ingesting substances that are foreign to us but with which it is familiar from when they were in our mother’s womb. It has been doing it for thousands of years!
A strong defense against pathogens is a good way to protect your body. The best defenses recognize the pathogen as an old acquaintance and send a specialized immune cell or messenger substance that renders the pathogen harmless or eliminates it entirely. Antibodies are then formed from this exposure, which can fight off the pathogen more quickly next time.
For example, a flu shot simulates an “attack”. The patient is vaccinated with killed virus components. Now the body’s own defense thinks it has to form antibodies (defense substances) against the flu virus and produces them accordingly. In this way, protection against the flu virus is created without having been infected with it.
Increase the body’s own defenses
It is known that previous generations had to deal with problems like worse nutrition and living conditions. For example, during the time of poor eating habits and subpar living arrangements, tuberculosis was an “easy game” for it could spread more easily among people.
Today, we know that a balanced and healthy diet according to generally applicable recommendations can be beneficial. There is no need for supplements in these cases because fresh fruit and vegetables contain vitamins A, C and E which help strengthen the body’s defenses. Zinc as well as iron should also be taken into account when considering a person’s daily nutritional needs through food sources.
A balanced and regular, restful sleep is also important for the body’s defenses. Sleeping well means you are giving your immune system a chance to do its thing too!
People who smoke and consume more alcohol damage their immune system.
The intestine is also an important player in the immune system. Here, microorganisms train your human immune system and protect you from pathogens that may be present in the digestive tract. In addition, up to 1000 different types of bacteria live among healthy intestinal flora and thus ensure a balance between immunity and sickness respectively.
Seven tips for a strong immune system
- Reduce stress and use relaxation techniques
- Eating a balanced and healthy diet
- Regular exercise in the fresh air
- Get enough and restful sleep
- Wash your hands regularly and thoroughly
- Drink enough, preferably water or herbal teas
- Refrain from cigarettes and alcohol
Weak immune system: this happens in the body
A weakened immune system makes infections easier to catch, which is why people with one are more prone to them. The defense in their body does not work as well, making it easy for pathogens that would normally be warded off by the immune system.
Living a healthy lifestyle can be difficult, but it is possible. Sometimes a disease or a drug that you have to take can make you more susceptible to viruses and other diseases.
If the immune system is weakened, certain messenger substances are no longer produced in sufficient quantities. Certain medications, but also one-sided malnutrition and increased stress levels can trigger this.
Possible signs of a weak immune system
- Increased susceptibility to infection
- Fatigue and exhaustion
- Long-lasting disease courses
- Increased allergic reactions
- Hair loss
- Skin irritation
Trust in the immune system
If you want to have a positive effect on your immune system, eating the right types of food, avoiding stress and getting enough sleep are recommended. Smoking or drinking alcohol are things to avoid as they can be harmful for your immune system. Taking up some form of exercise in the fresh air is another way to strengthen it too!
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