How to support your immune system health

What is the immune system ?

Our immune system acts as a defence system to protect our bodies from viruses and harmful pathogens we are surrounded by on a daily basis and that can cause infection. The skin offers some protection but pathogens can also enter the body through the nose, eyes, lungs and mouths.

Components of the immune system

We need an effective immune system to fight harmful germs such as bacteria and viruses.

The immune system is made of:

• White blood cells:

  Various types of cells which are the immune system fighters and are produced in the bone marrow. 

• The lymphatic system:

  A transport system of lymph nodes taking essential nutrients and fight elements to all parts and draining excess fluids.

• Spleen:

  A vital blood filtering organ in the abdomen which removes microbes, bacteria, viruses and destroys old and damaged cells- also makes antibodies.

• Bone marrow:

  A spongy substance found inside your bones- it produces red blood cells, B lymphocyte white cells to fight infections and helps produce antibodies and platelets for blood clotting.

• Thymus:

  A tiny gland inside the upper chest which produces T lymphocytes for fighting infection.

• Antibodies:

  Fight toxins and microbes, produced in response to antigens or foreign substances- more than half of the antibody producing cells reside in the bowel wall. The majority of our antibodies are produced in our gut, which points to the importance of a healthy diet. 

Our immune system weakens with poor lifestyle habits, so it’s important that we do all we can each day to support a healthy, functioning immune system.

Healthy diet for a healthy immune system

Madeline Calfas, a nurse and naturopath, explains how the body needs more of certain nutrients when your body comes into contact with unwanted pathogens. “Your immune response to an unwanted pathogen consists of antimicrobial compounds and an inflammatory response - heat, swelling, pain, redness - within the whole body. This immune response means your body kills off pathogens, but also some of your own tissue in the process.

This oxidative stress within the body requires antioxidants to neutralize them, Calfas says. “Exposure to bacteria, yeast, viruses and fungus, stress and toxicity means we will burn through our nutrient stores pretty fast. 

“This immune response of inflammation and oxidative stress means that we need a healthy diet to help with oxidation and inflammation".

“Just as important as its ability to fight off the unwanted pathogens in our body, a sign of a healthy immune system is one that knows when to turn the inflammatory response off and stop the oxidative stress response. It needs to know when the fight is over and be able to stop the attack.

Calfas also suggests reducing your consumption of refined, processed foods, including refined sugar and saturated fats. “These cause inflammation in the body. If you then have to mount an immune response, this is adding inflammation on top of inflammation, making it harder for your body to deal with the toxic onslaught.”

Why is sleep important for immune health ?

Calfas explains “Not giving your body a chance to rest and repair means it will be less able to mount an adequate immune response or to be able to turn it off when it's no longer needed.” When we sleep, our body produces proteins called cytokines that target infection and inflammation, as well as white blood cells, creating a positive immune response.

What can you do to support your immune system?

Dietitian Clare Keating, says there are several things you can do to support your immune system and maintain good overall health:

Get regular exercise

Regular physical activity can help improve immune function and improve your overall health.

Manage stress

Chronic stress can suppress immune function, so it's important to find healthy ways to manage stress, such as exercise, mindfulness, or talking with a psychologist.

Practice good hygiene

Wash your hands regularly, cover your mouth and nose when you cough or sneeze, and avoid touching your face to reduce the spread of germs.

Avoid smoking and limit alcohol consumption

Smoking and excessive alcohol consumption can weaken the immune system and increase the risk of poor health.

Consider getting vaccinated

Vaccines stimulate our existing immune systems, training our immune system to recognise and fight specific germs.