Can We Boost Our Immune System Quickly?
Fears and anxiety about coronavirus have provoked online searches about how to boost the immune system quickly. Before we find the answer, let's think about what is the immune system and what is its role in our body.
What is the immune system?
Basically, the immune system is a complex of cells and processes within the body that protects against foreign intruders such as viruses, bacteria and parasites.
When our immune system is functioning appropriately and efficiently, it recognises and attacks these threats, whereas differentiating them from the body’s own healthy tissue.
We don’t even notice when our defence system is working fine.
But when it under or overreacts, we are at a bigger risk of developing infections and other health conditions.
The immune system can be divided into two groups: innate and adaptive immunity.
Innate immunity refers to general defence mechanisms including physical barriers such as skin, chemicals in the blood - it is what we are born with. It keeps foreign intruders out of the body.
Adaptive immunity (also known as acquired immunity) is a more complex mechanism that uses specific antigens to strategically support an immune response.
Unlike the innate immune system, the adaptive immunity is stimulated by contact with pathogens using an immunological memory.
What does an immunological memory mean?
Immunological memory is the ability of the immune system to respond more rapidly and effectively to pathogens that have been encountered previously.
Adaptive immunity then remembers this threat for possible future invasions and recognises them in the future.
Immunity works in a harmonised way to respond to various threats from the environment.
It is vital to good health, from the moment of conception, until old age.
How to boost our immune system?
Most importantly, there is no magic pill, a specific food or a supplement that can guarantee to boost our immune system and defend us from pathogens including new coronavirus.
But there are some ways you can look after yourself and give your immune system the best chance to do its job, but… it doesn’t happen overnight.
The best approach is to implement a healthy diet and lifestyle.
It’s hard to believe that approximately 70% of our immune system exists in the gut, consisting of a great number of bacteria engaged in a dynamic interaction with the intestinal innate and adaptive immune system.
Any imbalances in our gastrointestinal tract or with our gut microbiota (bacteria that live in our gut) could lead to inflammation in the body, autoimmune diseases and also make us prone to bacteria and viruses (including the SARS-CoV) infection.
Immune system “boosters”:
bone broth
ginger
turmeric
oregano
thymus
Vitamin C containing foods:
citrus fruits: including orange, lemon and grapefruit
black currant
guava
green and red bell pepper
pineapple
mango
honeydew
parsley
kiwi fruit
Food and drinks rich in antioxidants:
Green tea and matcha
Berries: blueberries, strawberries, cranberries, raspberries, Goji berries
Allium family: leeks, onions and garlic
Leafy green vegetables: kale, spinach, chard
Brassica vegetables: broccoli, cabbage, cauliflower, Brussels sprouts
Mushrooms: especially shiitake and oyster mushrooms
Probiotics food: yoghurt, kefir, sauerkraut, tempeh, kimchi, miso, kombucha, pickles
So all in all, the best approach to boost your immunity is to “eat a rainbow”, by including as many colourful fruits and vegetables as you can.
“The most powerful MEDICINE is at the end of your fork, not at the bottom of your pill bottle. FOOD is more powerful than anything in your medicine cabinet!”