#HEALTHTALK 07: How to build a strong immune system

What is Immunity?

Immunity is the balanced state of multicellular organisms having adequate biological defenses to fight infection, disease, or other unwanted biological invasion, while having adequate tolerance to avoid allergy, and autoimmune diseases. (Wikipedia)

The immune system is the body's defence house. It helps to fight foreign bodies in the body and it works timelessly to inhibit or destroy the activities of pathogens (disease-causing organisms) in the body.

Our immunity plays a big role in our ability to be and remain healthy. A popular saying goes "Better safe than sorry"; another says "Prevention is better than cure". The idea of boosting your immunity is enticing, but the ability to do so has proved elusive for several reasons.

Boosting your immunity 

Boosting our Immunity is no hard work as it involves taking very simple steps and practices. The immune system is precisely that — a system, not a single entity. To function well, it requires balance and harmony. Our lifestyle affects our immunity directly or indirectly.

Research has proven that a good immune system is built from birth, (especially when the child draws the 1st breast milk from the mother). Children who are properly breast-fed exclusively for at least 6 months grow with strong immunity, but this is not sufficient as the immune system must be maintained.

Healthy living strategies are fundamental in maintaining a good immune system. Following general good-health guidelines is the single best step you can take toward naturally keeping your immune system strong and healthy. Healthy living involves some practices:

• Don't smoke.
• Eat a diet high in fruits and vegetables.
• Exercise regularly. 
• Maintain a healthy body weight. 
• Curb excess sugar.
• Get adequate sleep.
• Take steps to avoid infection, such as washing your hands frequently and cooking meats thoroughly.
• Try to minimize stress.

One may ask, how does smoking, exercise or my choice of food affect my immune system?

Photo credit: Pexels

Smoking is known to compromise the equilibrium or balance of the immune system. This increases the risk for several immune and autoimmune disorders (conditions caused when the immune system mistakenly attacks the body's healthy cells and tissues). Cigarette smoke has the ability to suppress the immune system.

Also, physical activity may help flush bacteria out of the lungs and airways. This may reduce your chance of getting a cold, flu, or other illness.

Exercise causes change in antibodies and white blood cells (WBC). WBCs are the body's immune system cells that fight diseases. When we exercise, these antibodies or WBCs circulate more rapidly, so they could detect illnesses earlier than they might have before. However, no one knows for sure whether these changes help prevent infections.

The brief rise in body temperature during and right after exercise may prevent bacteria from growing. This temperature rise may help the body fight infection better.

Also, exercise slows down the release of stress hormones. Stress increases the chance of illness. Lower stress hormones may protect against illness.

Asthma, chronic pain and heart diseases can be attributed to lack of sleep and rest.

Nutrition is key to a strong immune system 

There are many factors that affect immune system functions. But one major factor is nutrition; which is concerned with what we eat.

Nutrition is a critical determinant of immune responses and malnutrition—the most common cause of immunodeficiency. There is a significant correlation between the immune system and nutrition. Malnutrition breaks down the immune functions by suppressing the immune system.

The dietary factors that cause harm to immunity functions are either deficient intake of macro-nutrient elements (fat, carbohydrate, protein) or deficiency in some specific micronutrient elements (vitamin, mineral, water). Though, in this part of the world, the latter is prominent.

Balanced nutrition, especially in terms of adequate vitamins, minerals and protein intake, enhances the resistance against infections. Researches have shown that balanced nutrition subsidizes the immune system.

Since nutrition has an impact on body resistance and microbes, we must ensure adequate nutrition in order to keep our immune system strong.

In addition, we must also regularly consume foods which are thought to be our first line of defence against free radicals such as Vitamin C and E.

Photo credit: Pexels

Some of the locally available foods which help to boost the immune system are:

• Citrus fruits (oranges, lime, lemon, grapefruit)
• Garlic
• Ginger
• Tumeric
• Spinach

With the ravaging pandemic in our world today, the need for a healthy immune system cannot be over emphasized as presently, our lives depend on how well our immune system can resist the virus and other infections.

How can we maintain a healthy immune system during this lockdown? 

• Consume zinc-rich foods e.g ginger and garlic. They help to build white blood cells against invaders. 
• Citrus fruits like orange, lemon, lime, etc are rich in Vitamin C. 
• Eat more green leafy vegetables. 
• Reduce stress. 
• Exercise more. 
• Maintain personal hygiene. 
• Eat balanced diets. 
• Always be in the sun for some time daily and eat vitamin D-rich foods. 

Photo credit: Teheran Times

Immunization

Immunization is the process of fortifying the immune system through the introduction of a lesser/weaker organism in the body to produce antibodies. This is usually done through vaccination. 

Though, previous studies proved that any disease that couldn't kill at first encounter, won't kill again.

Several vaccines are available for different diseases, but the vaccine for HIV/AIDS are yet unknown; reason being that it affects the cells more, which is the smallest unit of life. 

Do not forget that the moment your immune system becomes weak in the fight against diseases, maybe due to oxidative stress, opportunistic infections are inevitable; and if there is no boost in the immune system, diseases thrive.

Some known diseases that have vaccines are: 

• Poliomyelitis
• Meningitis
• Hepatitis B
• Yellow fever
• Tuberculosis
• Rubella
• Diphtheria
• Tetanus

To keep your health, you shouldn't joke with having a strong immune system. Always give your immune system a boost with healthy foods and activities because maintaining a strong immunity is the sure way to maintain a healthy and active life.


Chisom Deborah Ogbonna is a Biologist in Lagos, Nigeria, and is a lead contributor to the #HealthTalk series. 

Lilian Eze, a Nutrition-Dietitian in Lagos also contributed to this article.