Natural Ways to Beat COVID: Part 1, Your Immune System
COVID is far from gone. As long as the coronavirus spreads through the population, mutations will continue to happen, and the Delta and Omicron variant families continue to evolve. Fortunately, the new variants are not as severe as the original COVID-19. With that in mind, we must be vigilant in taking care of our health and we must especially keep our immune systems strong. Here we will explore natural and healthy ways to strengthen our immune system and fight off disease. In Part 1 we will discuss the basics of a healthy immune system. In Part 2, I’ll share recommended foods and supplements that will best boost your immunity.
How Your Immune System Works
The human body is designed so intelligently, and one of the most amazing gifts we’ve been given is the power of natural immunity. To protect us from harmful germs, our immune systems create proteins that are called antibodies. These antibodies fight off or kill these germs in response to being exposed to a pathogen. Not only does our immune system protect us from harmful germs like bacteria, viruses, fungi, and parasites that are harmful, but it also protects us from some environmental pollution and cleans up internal cellular problems which include cancerous cells.
The Types of Immune Responses in Humans
We all have two major types of immunity: innate and adaptive. Innate immunity includes the immune protections that we are born with, in addition to the immunity passed on by our mother’s immune system during the birth process and in breast milk as well. The first line of defense within the innate immune system includes the barriers that shield the inner body from the outside world. These barriers involve our epithelial tissue (skin), mucous, nails, etc. The second line of defense within the innate immune system is our cellular innate response. This response contains white blood cells like phagocytes that kill foreign substances. The cellular innate response also employs inflammation as a mechanism of defense. When an area is inflamed, blood flow to the site increases and blood vessels become ‘leakier,’ making it easier for white blood cells to enter and fight infection. Innate immunity is designed to respond to threats within minutes to hours.
Adaptive immunity consists of protective mechanisms that adjust depending on what we are exposed to. Specialized white blood cells, called B Lymphocytes, are responsible for creating antibodies that neutralize specific toxins and other foreign substances that we have been exposed to in the past. Adaptive immunity is also referred to as specific or acquired immunity. Adaptive immunity takes action when antigens are not stopped by innate immunity. Without properly developed adaptive immunity we would die of infection, unless extraordinary measures were taken to isolate us from pathogens like bacteria, fungi, viruses, and parasites. Adaptive immunity is also known as acquired immunity because it is developed throughout our lifetime by overcoming infections.
This is the part of the immune system that is engaged via immunizations. Think of your immune systems as the hidden defenses of the body. These defenses heal the body from within.
What Are the Different Parts of the Immune System?
The immune system is made up of white blood cells, antibodies, the lymphatic system, the spleen, bone marrow, and the thymus. And, as recent research has shown, the gut also plays a huge role in regulating the immune system.
This complex system works together to fight off infections. For example, white blood cells are made in the bone marrow and are part of the lymphatic system. White blood cells move through blood and tissue throughout your body, looking for foreign invaders (microbes) such as bacteria, viruses, parasites, and fungi. When foreign invaders are detected, the white blood cells launch an attack. Antibodies are the part of the immune system that helps to fight these foreign invaders by recognizing antigens and marking them for destruction using multiple cells, proteins, and chemicals.
The lymphatic system is responsible for releasing white blood cells and other immune cells that monitor and destroy foreign invaders. The spleen is also involved in producing white blood cells and produces antibodies to help protect us from infections. Bone marrow is responsible for producing red blood cells, platelets, and white blood cells. The thymus is an organ that is located in the chest behind the breastbone, and is a critical component in assisting the immune system to provide surveillance and protection against diverse pathogens, tumors, antigens, and mediators of tissue damage.
Gut Health and Immunity
Numerous studies have also shown a clear link between gut health and immunity. In fact, it is known that 70-80% of the immune system is in the gut, specifically the small intestine. That’s why an unhealthy gut can lead to a range of health problems and symptoms. Making sure your gut is well-balanced is the key to optimal immune functioning. The absence of GI symptoms – stomach pain, gas or bloating, doesn’t mean you don’t have GI problems. It just means that you don’t have GI symptoms that are manifesting. Gut issues can result in a malabsorption issue, which can lead to fatigue.
Gut issues such as chronic food sensitivity and even chemical sensitivities can occur.
Gut symptoms can lead to brain symptoms because there is a direct connection between the gut and the brain. Poor gut health can lead to fatigue, brain fog, depression, anxiety, and short-term memory loss. Don’t confuse gut health with just GI symptoms. It can manifest as systemic inflammation and lead to chronic pain, and of course, gut issues can lead to autoimmune disease of various types such as Hashimoto’s, Celiac disease, rheumatoid arthritis, Sjogren’s and so forth. The small intestine is where the absorption of nutrients takes place. If there is excessive inflammation anywhere in the digestive system, it can lead to malabsorption syndromes, autoimmune diseases, and poor immunity.
Immunity and Diet
One of the most effective methods to enhance the immune system is through diet. It is recommended that we consume primarily vegetables, fruit, nuts, seeds and whole grains and add in immune-boosting foods whenever possible. In Part 2 of this article, I will discuss numerous foods, minerals, vitamins and supplements that help to boost immunity. For instance, white button mushrooms, broccoli, guava, and oranges are all high in vitamin C, which support various cellular functions within both the innate and adaptive immune system. Eating well will strengthen your immune system, but it is even more effective when combined with physical activity, stress reduction techniques, and proper sleep. A sedentary lifestyle has proven to be damaging to the immune system. Try to exercise at least 30 minutes every day. Even if you do not have access to a gym, I recommend moving your body – either through online workout classes or by taking walks/runs outdoors.
Elevated levels of stress and anxiety have also proved to be detrimental to immune processes. Try experimenting with mindfulness practices such as meditation and guided relaxations to limit stress. There are numerous platforms online that offer these practices such as Headspace and Calm. It is also important to get enough sleep every night, as limited sleep can negatively impact your immune system, too. Aim for seven to eight hours of sleep each night.
Remember, your body is the house for your soul – take care of it and it will take care of you.
Think of your immune systems as the hidden defenses of the body. These defenses heal the body from within.
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