Immune Big Three
Our immune system is extremely vital and must remain strong in order to protect us on a daily basis. Today I want to discuss three (3) of the biggest opportunities for change, or areas where we lack healthy habits and therefore negatively impact our own immune health.
The immune system protects your body from outside threats. These include germs such as bacteria, viruses, fungi, and toxins (chemicals made by microbes). The immune system is made up of different organs, cells, and proteins that work together.
There are 2 main parts of the immune system:
The innate immune system. You are born with this. The main job of the innate immune system is to fight harmful substances and germs that enter the body, for instance through the skin or digestive system.
The adaptive immune system. You develop this when your body is exposed to microbes or chemicals released by microbes. The adaptive (specific) immune system makes antibodies and uses them to specifically fight certain germs that the body has previously come into contact with
Sadly however many of us partake in terrible habits and daily activities that weaken and/or damage our immune system.
How can we best ensure that we take care of our health ?
One very effective strategy is to simply eliminate the absolute worst lifestyle choices in our daily routines.
OLD HABITS GIVING WAY TO NEW HABITS
Here are three (3) of the absolute worst habits that do damage to our immune system:
Lack Of Sleep - When you sleep, you allow your body to repair and rebuild. During this time, the body is able to clear debris from the lymphatic system, which boosts the immune system. Recovery is vital to human performance, and especially immune function. Without proper sleep our nervous systems fatigue and break down, while organ function is imapired. Studies show that people who don't get quality sleep or enough sleep are more likely to get sick after being exposed to a virus, such as a common cold virus. Lack of sleep can also affect how fast you recover if you do get sick. Also, short sleep duration is associated with an increased risk of developing obesity and weight gain. Sleep deprivation may increase your appetite and cause you to eat more calories. In particular, you’re more likely to eat foods high in sugar and fat
Poor Dietary Habits - Studies suggest that a person’s diet influences their immune system, like all other aspects of health. Consuming a junk food diet, rich in saturated fat, is likely to impair the action of the immune system by making T cells slow and sluggish. So obesity and a junk food diet are just another form of malnutrition impairing the functions of the immune system.. For Example, nutrition affects our microbiome, gut barrier function, white blood cell function, and inflammatory processes.
Taking in excessive sugar and/or alcohol is also a major culprit as drinking too many sodas and sugary drinks as well as alcohol depletes your body of the water it needs. Smoking cigarettes and clogging up our lungs with many harmful chemicals really lessens the oxygen in our blood supply as well.
Lack of Exercise - Let us first go back to the basics of what happens when you exercise. Exercise increases your heart rate, pumping more blood and delivering oxygen to the lungs and other working tissues. This response affects lymph which contains white blood cells and other fluid. Muscle contraction from physical activity and internal movement of blood and lymph occurs when we exercise. Physical activity promotes the movement of the immune system via white blood cells to more locations where viruses and bacteria can be identified. With consistent exercise comes more time for immune cells to patrol the body for bacteria and viruses. Therefore, it's beneficial to get into a routine of moving your body rather than exercising just occasionally.
Your immune system is the first line of defense against infection and disease, and when operating as it should, you stand much better equipped to deal with the challenges your body faces. Along with this heightened ability to fight off infections, some of the many benefits of a healthy immune system are faster recovery, clearer skin, healthier hair and nails, better sleep with much less fatigue during the days.
While there is no single supplement or pill to boost your immune system, making key lifestyle changes, and better choices will make a difference. Paying attention to the quality of our sleep, fitness routine, and food choices will always have the greatest impact on our health.
