How does the immune system work?
What are the types of immunity?
Types of innate immunity
Specific immunity: It is the total immunity of all species against pathogens.
Racial immunity: Different races show a marked difference in certain infectious diseases.
Individual immunity: It is very specific for everyone despite racial background exposure.
Types of adaptive immunity
Active immunity: It is acquired by natural exposure to a pathogen or by vaccination. It is sub-categorized into two types. Artificially acquired active immunity and naturally acquired active immunity.
Passive immunity: It is acquired by the transfer of immune products. Like an antibody or sensitized T-cells, from an immune to a nonimmune one. It is also of two types. Artificially acquired passive immunity and naturally acquired passive immunity.
How to boost immunity?
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Whole plant foods
Whole plant foods like fruits, vegetables, legumes, and seeds boost your immune system. These are rich in nutrients and antioxidants that help you resist harmful pathogens. These antioxidants help decrease inflammation by combating unstable compounds called free radicals. These free radicals can cause inflammation when they build up in your body at high levels. Meanwhile, the fiber content in plant foods feeds your gut microbiome. It improves immunity and avoids harmful pathogens entering your body via the digestive tract.
Fats found in olive oil and salmon boost immune response by decreasing inflammation. Although low-level inflammation is a normal stress response. Besides, chronic inflammation can suppress your immune system. Olive oil is an anti-inflammatory that decreases the risk of chronic diseases. It also helps your body to fight harmful disease-causing bacteria and viruses. Besides this, omega-3 fatty acids in salmon and chia seeds fight inflammation.
Probiotics are the beneficial bacteria available in fermented foods. These populate your digestive tract. Yogurt, enduri pitha, hawaijar, gundruk, dhokla, and sel roti are rich in probiotics. Research suggests that a flourishing network of gut bacteria helps your immune cells. They differentiate between normal, healthy cells and harmful invader organisms. According to NCBI, people who have taken these fermented foods have less affected. Probiotics are another option for fermented foods.
Exercise can reduce inflammation and promote the healthy movement of immune cells. Exercises boost immunity. A single session boost’s your vaccine’s effectiveness with compromised immune systems in people. Jogging, walking, swimming, biking, and hiking are great options.
Also see: Best exercises to improve mental health
Staying hydrated is not a way to protect yourself from germs and viruses. But it prevents you from dehydrating, which is essential to your health. Dehydration may cause headaches and distract your focus, digestion, heart, and kidney function. These complications may increase your susceptibility to illness. Drink enough fluid to prevent dehydration. Have enough fruit juices and sweetened tea because of their high sugar content. It is crucial for older adults that they lose the urge to drink. Because their bodies do not signal thirst adequately. Older adults need to drink regularly to stay hydrated.
Supplements strengthen your body’s general immune response:
Citrus: Vitamin C is the main ingredient in citrus fruits. It helps you reduce the duration of a cold. Vitamin C can increase the production of white blood cells, which fight infections.
Vitamin D: Vitamin D deficiency may increase your chances of getting sick. So supplementing may counteract this effect. Nonetheless, taking vitamin D when you have adequate levels doesn’t provide any benefits.
Zinc: It will reduce the common cold duration for those who take more zinc supplements in their diet. For instant increase of zinc mineral in your body use tablets like Zincovit.
Garlic: A high-quality garlic supplementary diet reduces the common cold by about 30%.
Ginger: It decreases the inflammation levels that can reduce sore throat and illness. Ginger may help with nausea as well. It may also decrease chronic pain and might have cholesterol-lowering properties.