Your immune system is like a sentry on guard 24 hours a day. Or a militia ready to stop any intruder that poses a threat to your health. But who guards the guards? Who protects the protection? You do. That's where a smart diet and healthy lifestyle come in. By knowing how your immune system works and what foods strengthen it, you can help your immune system run at maximum efficiency.
How it works
Trouble can strike your body at any time. Bacteria, viruses, fungi, and parasites attack from the outside, while cancer cells attack from within. Any of these foreign substances, called antigens, stimulate the immune response. Your body counters with its army of white blood cells, including phagocytes, T-cells, and B-cells. They recognize the intruder, mobilize forces, and attack.
For example, T-cells recognize foreign invaders and kill them by breaking them apart. B-cells respond to infection by releasing antibodies, proteins that surround and immobilize the antigens. T-cells and B-cells also have great memories. Once they're exposed to an antigen, they remember it in case it comes back. That's how vaccines work.
Of course, your immune system doesn't always work perfectly. It can overreact to a harmless substance, resulting in an allergic reaction, like hay fever or hives. Sometimes your immune system can even turn against your own body. That's what happens in autoimmune diseases like rheumatoid arthritis, lupus, and type 1 diabetes.
When you get sick, it's often because the antigen was able to do some damage before your immune system destroyed it. Or because your immune system wasn't strong enough to fight it off.
Diet makes a difference
Your diet has a direct impact on your immune system. In fact, deficiencies of certain nutrients can weaken your ability to fight off disease. To keep your immune system strong, make sure you get plenty of protein, vitamins A, C, and E, omega-3 fatty acids, zinc, selenium, calcium, iron, and antioxidants, including carotenoids like lycopene and beta carotene. These are the building blocks of a strong defense system. Foods that can give your immune system a powerful boost include garlic, onions, and yogurt.
Your best bet is to get these nutrients from foods, not supplements. Talk to your doctor before taking any supplements. If you choose to take them, make sure you buy them from a reputable source.
Beware of fad diets that claim to boost your immune s ystem. They usually involve "cleansing" rituals along with megadoses of vitamins, minerals, and amino acids, which can be unhealthy. Remember, a well-balanced diet will help you build a strong immunie system.
Help your body help you
A car needs more thn just fuel to run smoothly - it also needs some preventive maintenance. Same with your immune system. Besides eating the right foods, you should also take care of your body in other ways.
Exercise. Regular, gentle exercise, like walking, helps fortify your immune system by stimulating natural killer cells that stop viruses and bacteria. Exercise is especially helpful for seniors. Women over 67 who walk or exercise regularly reportedly have fewer respiratory infections than others.
Get enough sleep. Your body needs rest to stay in tip-top shape. When it's working to fight off a cold or the flu, sometimes rest is the best medicine.
Relax. Find ways to reduce stress, which can weaken your immune system. Listen to music, do yoga or tai chi, go for a walk, practice deep breathing exercises or other relaxation techniques, or just talk to someone about your problems.
Wash your hands. It's an easy and effective way to fight germs. When Naval recruits lathered up five times a day, they watched their rate of respiratory illness drop by 45 percent. Wash vigorously with regular soap and water for 15 to 20 seconds.
When you eat right and take care of your body, your immune system will take care of you.
