Boosting Immunity: Expert Advice on What Works and What Doesn’t
The human immune system is arguably the body’s most complex system. However, scientists have made significant strides in comprehending its operation.
This is essential for understanding diseases and how to treat them. For instance, it is essential to realize that an immune response requires several days to develop fully. This information would hopefully prevent individuals from becoming impatient and seeking unsuitable care.
The immune system comprises a complex network of cells, tissues, and molecules. These regulate the delicate balance between removing cancerous or infected cells without causing harm to the body.
A dysfunctional immune system can result in a variety of health issues.
It could result in a person acquiring repeated infections. Depending on the type of immune deficiency, infections may be viral (such as colds, flu, shingles, and fever blisters), bacterial (such as tuberculosis), or fungal (such as thrush).
A dysfunctional immune system may manifest as excessive inflammation or even autoimmunity. In this instance, the body begins to perceive its tissues as foreign and begins to attack them. These conditions include rheumatoid arthritis, lupus, and psoriasis, among others.
Our immune system is affected by a variety of factors, some of which we cannot control or modify, such as our genetic makeup and exposure to pathogens in the past.
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I am an immunologist, and in this article, I outline the changes you can make immediately to improve the function of your immune system. Diet, stress management, and limiting exposure to environmental factors such as bacteria, pollution, and toxins are among them.
Immune function plays an essential role in preserving health. Given the immensity of the immune system’s complexity, simplistic solutions are ineffective. It is essential to be aware of the things you should and should not do.
What to avoid
Numerous products assert that they “boost” the immune system. Due to the intricate relationship between the cells in our bodies, it is not possible to “boost” just one component of the immune system.
And even if it were possible, “boosting” one aspect of your immune system can trigger adverse reactions by upsetting the body’s delicate balance. For example, “boosting” the immune system’s ability to fight infection may also “boost” other aspects, such as inflammation, that may be harmful to normal tissue.
Vitamins and minerals are indeed necessary for the immune system to perform its functions. However, there is no solid evidence that supplementing with vitamins and minerals will improve its performance.
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The only exception is a known deficiency, such as vitamin D deficiency.
The majority of individuals with vitamin D deficiency have no symptoms or only vague, non-specific symptoms, such as fatigue or lower back pain.
Those with osteoporosis, diabetes, kidney disease, obesity, or depression, as well as those with limited sun exposure, are at increased risk for a deficiency, particularly the elderly.
It is essential to address the issue because it can increase the risk of fractures and infection from a variety of pathogens, particularly those that affect the lungs, such as influenza and SARS-CoV-2.
If you suspect you have a nutrient deficiency, you should consult a medical professional for a precise diagnosis. They can provide you with a management strategy based on evidence.
The need for professional assistance is because excessive supplementation can be harmful.
First, fat-soluble vitamins, such as vitamins A, D, E, and K, are stored in the body.
Therefore, it is possible to have excessively high levels, which can cause their issues.
For example, excessive vitamin D levels can lead to kidney stones, constipation, and high blood pressure. Vitamin A and iron in excess can damage the liver and other organs.
Second, nutrients should not be viewed as separate elements. Instead, they should be viewed as components of a whole.
Many supplements can have negative interactions with other supplements and even medications. Vitamin K can reduce the effectiveness of the blood thinner warfarin in preventing blood clots.
Combining different supplements can also result in excess or deficiency of certain nutrients, which can have adverse effects. Long-term zinc supplementation can lead to copper deficiency, which has been associated with anemia and impaired brain function.
How to act
A healthy and well-balanced lifestyle is the best way to provide your immune system with the nutrients it needs.
Diet is essential. Consume unprocessed, preservative-free food that is abundant in a variety of vitamins, minerals, and antioxidants. Include green and yellow vegetables, fruit and berries, whole grains, seeds, and nuts in your diet.
And it’s not just the individual food components that matter. The interaction between them is also important. It is impossible to reproduce this on a tablet.
Lifestyle variables are also crucial. Stress is a normal and necessary component of life, but it must be managed to protect the body. It is essential to find effective methods of stress management, such as breathing exercises, yoga, and meditation.
Getting sufficient rest, exercising frequently, spending time outdoors, and maintaining social connections have all been demonstrated to improve health. Smoking and excessive alcohol consumption are harmful.
We frequently forget to be kind to ourselves. When you are ill, allow yourself time to recover. Make an extra effort to de-stress when going through a particularly stressful period.
First and foremost, these are not emergency measures. Integrate them into your lifestyle. No matter how tempting it may be, it is impossible to “supplement” oneself with an unhealthy lifestyle.
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