Water Cooler: Give your immune system a boost

While it’s always a good idea to try to maintain a healthy immune system, it’s an even better idea during a pandemic.

There are no guarantees that strengthening the immune system will stop community spread of coronavirus, but it’s not a bad idea to give your immune system an even better fighting chance against any type of illness now.

First of all, what is the immune system and how does it work? Your immune system is made up of various cells, proteins and organs. It’s main function is to protect your body from outside substances like germs and cells that could potentially make you ill.

The immune system recognizes these disease-causing outsiders called antigens. Antigens can generally be classified as anything the body doesn’t recognize as its own. This includes germs, toxins and other molecules. Specifically, disease-causing germs such as bacteria, viruses, parasites or fungi are referred to as pathogens.

Once the immune system recognizes an antigen, your body triggers a series of processes to fight. The first time the body comes in contact with an antigen, it stores information about the germ and how to fight it, making it quicker for the body to recognize and fight the germ next time.

We hear a lot about antibodies, but what are they? An antibody, also referred to as immunoglobulin, is a large, Y-shaped protein that is produced mostly by plasma cells. Each tip of its Y shape contains a binding mechanism that effectively tags a microbe or infected cell for attack. This is part of what is called the adaptive (or specific) immune system, because antibodies can be produced by various cells to fight specific germs. The immune system is always learning.

That’s all great, but what can we do to help our immune system function as efficiently and quickly as possible? First of all, make sure you are well rested. Maintaining a regular sleep-wake cycle enhances immune defense. Some studies (ncbi.nlm.nih.gov/pmc/articles/PMC3256323/) show that sleep helps the immunological memory, the main function of your adaptive immune system.

The immune system is also responsive to exercise. Moderate exercise increases oxygen delivery in the bloodstream, improving cell function and resistance to infection. The repeated physiological stress experienced during regular physical activity has been suggested to strengthen and prepare your body for other types of stress, like stress experience while battling infections.

Nutrition is also one of the best ways to strengthen the immune system.

Citrus fruits, bell peppers, tomatoes, leafy greens, guavas, kiwi and broccoli are all high in vitamin C, as well as many other beneficial vitamins and minerals. Vitamin C increases the production of white blood cells that are an integral part of the immune system. Vitamin C also helps make collagen which is required to help wounds heal.

Zinc also helps boost the production of white blood cells. Red meat, shellfish, legumes, and seeds (such as squash, pumpkin and sesame) and nuts are all high in zinc.

Beta-carotene is a powerful antioxidant that is converted into vitamin A in the body. It’s found in many fruits and vegetables, including onions, carrots, pears, spinach and squash. Vitamin A helps the body maintain healthy skin and mucous membranes, both of which function to prevent infection.

Vitamin D helps modulate the innate and adaptive immune responses, which is crucial for the activation of immune system defenses. It also enhances the function of T-cells to help fight against pathogens. Salmon, herring, tuna and sardines are all high in vitamin D, as well as mushrooms and fortified foods.

Start small and take a few steps to integrate these lifestyle choices and foods into your daily routine and you’ll be on your way to a stronger immune system.