How Can You Improve Your Immunity?
How Your Immune System Protects You?
1. Cellular defenses,
including mast cells, natural killer cells, macrophages, and neutrophils
2. Natural barriers,
including mucus membranes and skin
3. Soluble mediators,
including interferon, complement, cytokines, and kinins
4. Pattern-recognition
molecules, including TLRs (toll-like receptors)
The adaptive immunity of human beings provides them long-term protection
against various pathogens. This type of immunity is based on the following
elements.
1. Effector response,
that initially deactivates the invading pathogen
2. Memory response,
that develops after the second or subsequent exposure of the human immune system to the invading pathogen and initiates rapid responses to combat its progression
Several home remedies profoundly improve the innate and adaptive
immunity of the human body while reducing the risk of infectious and chronic
disease conditions.
How Can You Use Simple Home Remedies for Immunity Improvement?
1. Start Consuming Ginger: Ginger is well-known worldwide for
its anti-inflammatory and anti-infective properties. Regular consumption of
ginger in food not only reduces the risk of chronic pain but also prevents the
development of common cold and mild infections. Some of the research studies
reveal ginger as a potent compound that reduces the risk of gastrointestinal
diseases and cancer. Ginger consumption also prevents the occurrence of
hypercholesterolemia, platelet aggregation, cardiovascular disease, ulcerative
colitis, diabetes, dementia, asthma, and oxidative damage (Bode & Dong,
2011). The ginger root contains 3.85 mmol/100 g of antioxidants that
potentially help in eliminating toxicities from the human body. Researchers
also advocate the anti-nausea and antiemetic properties of ginger.
2. Consume Almonds for Improving Your Heart: The regular
consumption of almonds reduces the risk of dyslipidemia to a considerable
extent. Almond helps you to improve your lipid profile and prevents the onset
of cardiovascular disease. 100 grams whole almonds contain protein, dietary
fibers, manganese, copper, zinc, sodium, potassium, phosphorous, iron,
magnesium, calcium, vitamins, and saturated fats (Kalita et al., 2018). The
regular intake of at least 2 almonds per day helps in managing the body’s
nutritional requirements and immunity while reducing the need for supplemental
multivitamins.
3. Green Tea is a Natural Immunity Booster: The daily
consumption of one cup of green tea helps in reducing the oxidative stress in
the human body. The stress bursting potential of green tea relies on its active
component EGCG (epigallocatechin gallate), which is recognized for its
anti-viral, anti-bacterial, anti-diabetic, anti-atherosclerotic, anti-obesity,
and anti-cancer properties (Suzuki et al., 2012). Green tea also helps in
preventing dental caries, urinary tract infections, and fatigue. The daily
intake of a cup of green tea helps in improving the immune response and
reducing the risk of high blood pressure, cataract, and metabolic
disorder.
4. Turmeric is the Best Remedy for Preventing Inflammation: Turmeric is a
widely utilized spice in Indian kitchens. Turmeric activates immune responses
in the human body while increasing the activity and working memory of white
blood cells (Hewlings & Kalman, 2017). The regular consumption of
half-teaspoon turmeric in warm milk helps to prevent several inflammatory and
oxidative diseases including hyperlipidemia, anxiety, arthritis, and metabolic
syndrome. The consumption of turmeric with black pepper increases its
absorption, assimilation, and bioavailability to many folds.
5. Papaya is a Source of Vitamins and Digestive Enzyme: The pulp of
papaya contains fibers, minerals, vitamins B complex, vitamin E, vitamin C, and
vitamin A (Santana et al., 2019). Papaya is also a source of benzyl
isothiocyanate, tocopherol, pro-anthocyanins, saponins, flavonoids, and
phenolic compounds. The regular consumption of papaya helps in managing lipid
levels and blood pressure. The antioxidant property of its pulp helps in
improving immune responses against several infectious conditions. Papaya also
maintains blood glucose levels, thereby reducing the risk of diabetes. Papain
is a digestive enzyme in papaya that not only facilitates food assimilation but
also helps in preventing gastrointestinal inflammation.
What are the Other Methods for Immunity Improvement?
You should consider adopting the following activities in your day-to-day
life for potentially increasing your disease-fighting ability (Davidson,
Kehaya, & Jones, 2016) (Asif, Iqbal, & Nazir, 2017) (Morey, Boggero,
Scott, & Segerstrom, 2015).
1. Moderate Physical Activity: A steady walk for 30-40 minutes
in the morning will substantially improve your circulation and immunity level.
You may adopt brisk walking, running, or jogging as per your convenience and
body capacity for improving your body’s adaptive responses against various
disease conditions.
2. Resistant Exercises: The periodic engagement in
resistant exercise improves your body’s endurance and strength to a
considerable extent. However, you should consult a fitness trainer or
physiotherapist to determine your exercise schedule based on your
individualized body requirements.
3. Health Supplements: The selective use of health
supplements helps to boost the immunity level to some extent. However,
immunocompromised patients must consult their physicians before consuming any
health supplement.
4. Fruits and Vegetables: The regular intake of fruits
and green leafy vegetables potentially improves adaptive immunity while
reducing the risk of various acute and chronic disease conditions.
5. Adequate Sleep: Sleep potentially improves the adaptive
immune response of the human body. 6-8 hours of daily sleep improves the
activity of B-cells that eventually enhances the production of antibodies.
Sleep also improves the production of cytotoxic T cells, interleukin (IL)-12
APC, and T-helper cells in the human body. Adequate sleep is highly necessary
to increase your disease-fighting capacity.
6. Stress Management: An elevated stress proves
highly detrimental to your immunity and disease coping ability. Elderly people
experience a greater risk of compromising their immunity under the sustained
impact of stress and mental pressure. Prolonged stress elevates the levels of
proinflammatory cytokines while reducing the frequency of lymphocyte
proliferation. Eventually, the people under high distress encounter an elevated
wound healing duration as compared to otherwise healthy individuals. The
psychological stress increases the risk of autoimmune diseases in elders and
middle-aged people. Accordingly, you must self-evaluate your stress level and
consult a qualified psychologist for improving your stress management skills.
The consumption of a balanced diet, exercise, and meditation include some of
the proven techniques that undoubtedly help to minimize your stress levels
while increasing your positive attitude.
References
Asif, N., Iqbal, R.,
& Nazir , C. F. (2017). Human immune system during sleep. American
Journal of Clinical and Experimental Immunology, 6(6), 92-96. Retrieved
from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5768894/
