Learn to love your immune system

OUR IMMUNE SYSTEM IS A COMPLEX NETWORK OF CELLS, TISSUES, AND ORGANS WHICH WORK TOGETHER TO DEFEND THE BODY AGAINST BACTERIA, VIRUSES OR PARASITES, HELPING US TO STAY HEALTHY.

The main role of our immune system is to recognise and destroy foreign invaders while leaving our own healthy cells untouched. These invaders are called pathogens, and they include bacteria, viruses and parasites. Like any other part of us, our immune system is affected by how we treat our body and the environment around us.

How does our immune system work?

When the immune system encounters an ‘invader’, it responds. There are two main types of immune response:1

The innate immune response is the body's first line of defence against pathogens. It begins with physical, chemical and biological barriers which are always present, such as skin, mucous membranes (the lining of some organs and cavities) and stomach acid. If an invader manages to get past these barriers, the innate immune system triggers inflammation. Most of us associate inflammation negatively with pain or swelling, but as long as it doesn’t become excessive, it’s actually a key tool in healing. That inflammation then summons white blood cells to the site of the invasion, which release proteins to kill or cancel out the invading pathogen.

The adaptive immune response is a more targeted, and develops over time as the body encounters specific invaders and learns how to fight them off. That’s why it’s also called the ‘acquired’ immune system. This is the principle behind vaccinations, because they stimulate the body’s adaptive immunity. With some diseases, like the measles, once we’ve been infected then our immune system can protect us for life; with others, such as coronaviruses (like the flu and COVID-19), we need repeat vaccinations.

An adaptive immune response activates cells called T and B lymphocytes, which can recognise and attack known pathogens. They produce antibodies which attach themselves to proteins on the invader, ‘tagging’ it to be destroyed by other immune cells. Throughout this process the immune system continues to learn and remember, so your body can spot those same pathogens in future and respond more quickly and effectively

When the response turns inwards

Our immune system is designed not to overreact, or to attack the body's own healthy cells. However, like anything, it can malfunction. This can result in autoimmune disorders such as rheumatoid arthritis, lupus and multiple sclerosis. It can also lead to another category of conditions called immune deficiencies.

It’s easy to take our immune system for granted because we barely notice it working – until we feel annoyed when we experience inflammation (which is usually an important aspect of healing!). So we’ve put together some positive ways you can support your immune system.

Just remember that – despite a lot of claims in the market –you can’t actually boost your immune system. So, for example, although eating the right foods and sleeping well can help your immune system, eating more of certain foods, or extra sleep, won’t have any additional effect.

• Eat a healthy diet: Nutrients like vitamin C, vitamin E, zinc and selenium are essential for a healthy immune system. Make sure to eat plenty of colourful fruits and vegetables like oranges, kiwis, spinach, kale, carrots and broccoli. Wholegrains are good, as are lean proteins like fish, chicken, beans, and lentils. Healthy fats like nuts, seeds, and avocado can also provide essential nutrients. Meanwhile, processed foods, sugary drinks and saturated fats can get in the way of your immune system.2

• Get enough sleep: During sleep, your body produces cytokines which help fight off infection and inflammation. Not getting enough sleep can decrease the production of these cytokines and weaken your immune system. Aim for seven to eight hours of sleep per night, and try to establish a regular sleep schedule as this can increase the benefits.3

• Manage stress: Chronic stress can weaken your immune system by increasing cortisol levels, which can decrease the production of cytokines. Meditation, deep breathing or yoga can help reduce stress levels.4

• Stay hydrated: Drinking plenty of water can help flush out toxins and keep your immune system functioning properly. If you’re used to mild dehydration, try to listen to your body and drink when you feel thirsty; this can have a significant impact. Aim for several glasses of water a day, and avoid with sugary drinks which can lead to unnecessary inflammation.

• Exercise regularly: This can support your immune system by increasing circulation, reducing stress hormones and helping to flush out toxins. It can also stimulate those white blood cells so crucial to the immune response. Try to do at least 30 minutes of moderate exercise most days of the week, such as brisk walking, cycling, or swimming.5

• Spend time outdoors: Vitamin D is essential for a healthy immune system, so aim to spend at least 20-30 minutes outside each day (ideally in the morning or late afternoon when the sun's rays are less intense). Exposure to sunlight enables your body to manufacture its own vitamin D. However, remember to wear sunscreen and protect your skin from sun damage.6

• Take vitamins and supplements: You should only turn to these if you’re struggling to get the right nutrition through your diet. You should also talk to your Doctor first, as some supplements can interfere with medications, or have side effects.4 Probiotics and echinacea could help support a healthy immune system, and you may need vitamin D if you’re deficient.

• Practice good hygiene: This is important for preventing the spread of pathogens and reducing everyone’s risk of illness. Wash your hands regularly with soap and water for at least 20 seconds, especially after using the bathroom, before eating and after being in public places. Avoid touching your face, cover your mouth and nose when coughing or sneezing, and stay home when you're sick.4

• Avoid smoking and excessive alcohol consumption: These can weaken your immune system and increase your risk of illness. Quitting smoking and watching how much you drink can help you stay healthier.

• Stay connected with loved ones: Social isolation and loneliness can weaken your immune system.7 Make time for social activities, reach out to friends and family, and consider joining a social group or club.

• Laugh more: Laughter can help reduce stress hormones and increase the production of immunity-boosting cytokines. So try to incorporate some humour into your day, whether that’s funny movies or books, or spending time with friends who make you laugh. Studies have shown that even fake smiling and laughing create genuine hormonal responses, so you may be able to trick your body into releasing those cytokines.8

• Practice good dental hygiene: Poor dental hygiene can lead to gum disease, which can cause unwanted inflammation and weaken your immune system.9 Brush your teeth at least twice a day, floss daily, and visit your dentist regularly for check-ups and cleanings.

• Stay up to date on your health screenings: Regular health screenings, such as checking for iron deficiency and high blood pressure, can help prevent serious conditions from developing. You should also stay vaccinated, to protect yourself against illnesses like the flu. Discuss these options with your local healthcare professional and see if any vaccinations or health services are right for you.

1How does the immune system work?: https://www.ncbi.nlm.nih.gov/books/NBK279364/

2Nutrition and immunity: https://www.hsph.harvard.edu/nutritionsource/nutrition-and-immunity/

3Sleep and immune function: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3256323/

49 ways to boost your body’s natural defenses: https://www.healthline.com/nutrition/how-to-boost-immune-health

5Exercise and your immune system: https://www.gundersenhealth.org/health-wellness/move/exercise-and-your-immune-system

6Nature exposure and its effects on immune system functioning: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7913501/

7Two distinct immune pathways linking social relationships with health: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7025456/

8Humor and laughter may influence health: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2686627/

9Gum disease: https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/gum-disease

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