Table of contents for Boost Your Immunity in Boost Your Immunity

‘Immune system’ is a simple term for a much more complex set of processes. In order for our immune systems to function properly, they need to be in a state of balance. There are many different factors which need to work in harmony, from things we can affect like hydration levels and gut flora, to things we can’t such as age and genetics. When one or more aspect doesn’t function properly, the system can be compromised, leaving you more vulnerable to illness. It’s likely you’ve felt the effects of an imbalanced immune system before; perhaps you’ve been run down after losing sleep, so you eat a less healthy diet for convenience. These factors combine to weaken your immune system and illness becomes more likely. Situations like this can sometimes feel…

You might have heard about ‘boosting’ your immune system – you might even have tried it. But doctors advise it’s better to think about how we can balance our immune systems, as the idea of a ‘boost’ could be misleading. An overactive immune response can cause havoc in the body – it’s what drives allergic reactions, some inflammation, and is one component of autoimmune disorders. Our body’s immune response has two parts – ‘innate’ and ‘adaptive’ systems. The innate immune system is responsible for immediate responses to ‘invading’ bacteria, viruses and cells. We are born with an innate immune system. The adaptive immune system makes antibodies to fight off illnesses, which are ‘remembered’ by the body to help fight back if it encounters the same illness again. Both systems work…

1 SMELL THE COFFEE The rich smell of freshly brewed coffee holds stress-busting powers, it stimulates special proteins that have antioxidant effects on our brain cells, a South Korean study found. 2 RELAX YOUR BODY Close your eyes, get comfortable and breathe deeply. Shrug your shoulders to your ears, then release. Clench your finger into your palms, then release. Work downwards through your body and feel the deep relaxation flood through you. 3 IDENTIFY WHAT YOU CAN’T CONTROL Ask yourself if you have any control over it. If yes, then resolve to do so. If it’s no, agree to let it go – and make “it is what it is” your new mantra. 4 CHEW Chewing can reduce blood pressure and levels of stress hormone cortisol. Adding five minutes to your lunch by eating…

There’s plenty of evidence to show that too much time spent cooped up indoors negatively affects well-being. Worryingly, everything from osteoarthritis and obesity to dementia and anxiety can be blamed on a sedentary lifestyle. The good news is that having a regular dose of the great outdoors is an easy way to help prevent these serious health conditions. Not only does being outside keep you moving to burn off calories, it reduces the risk of type 2 diabetes and cardiovascular disease, and strengthens the immune system. Nature is also used medicinally – known as ecotherapy. Due to scientific research that supports its success, the NHS now prescribes nature-based activities as a way to heal mild depression and anxiety. You don’t even need to be out for long to reap the…

DID YOU KNOW? There are around 800 lymph nodes in the average adult body. Every day your immune system is working tirelessly to fend off harmful invading pathogens such as bacteria and viruses. Our understanding of the immune system began in the late-19th century when Russian zoologist, Élie Metchnikoff, identified a group of white blood cells called phagocytes, whose purpose is to seek out, engulf and eliminate pathogens. During the same period, the discovery of antibodies and their role in neutralising pathogens also came to light thanks to German physiologists Emil Behring and Paul Ehrlich. Since then, scientists from around the world have come to understand the complexity of our immune system and the many ways it has evolved to fight off bacterial baddies and villainous viruses. Part of our…

A weak immune system is simply defined as when your body’s innate biological defences aren’t working quite as they should. As the body’s shield against harmful pathogens such as bacteria, viruses, fungi and other microorganisms, as well as abnormal cells like cancer cells, your immune system is accustomed to working away to keep you safe and healthy. However, there are various factors, ranging from genetics to lifestyle triggers, that can mean your immune responses are slowed or hampered. This can lead to an increased susceptibility to infections, slower recovery from illnesses and potentially more severe or recurrent conditions. This state is sometimes also known as immunodeficiency. “There are various factors that can mean your immune responses are slowed or hampered” Here are five signs that may indicate your immune functions could…

Our immune system is a complicated road map consisting of proteins, cells, tissues and organs that together unite in their various processes to fight off pathogens entering your body. These are the bacteria, viruses and any foreign bodies that can cause us disease or infection. If faced with a pathogen, the immune system triggers an automatic response whereby antibodies are released. These antibodies then attach themselves to this foreign particle and kill it off. It is common knowledge that a healthy and balanced diet plays an integral role in our physical health, especially when it comes to our natural defences. Contrastingly, a poor diet lacking in nutrients can impair the production of immune cells and antibodies and hinder their activity, as well as leading to chronic inflammation of the gut,…

Physical activity is believed to be closely linked with a strong immune system – as long as the exercise is done at the right intensity and duration – and the subsequent boost to our health takes place both during and after exercise. There are a number of reasons why exercise can help us to fight off infection and disease. Firstly, exercise increases circulation, both in the cardiovascular and lymphatic systems. A research review (J Sport Health Sci. 2019) revealed that moderate-intensity exercise can stimulate cellular immunity by increasing the circulation of immune cells in the body. Also, one study (Exercise and the Regulation of Immune Functions, 2015) showed that exercise – again at a moderate-intensity level – can reduce inflammation and keep the immune response in check. Exercise is also known…

When you slide between the sheets at night, how do you feel? Cosy, comfy and content in the knowledge that you’ll drift off very soon? If the answer is no, your bed may be partly to blame. According to new research* more than 13% of people find an uncomfortable bed regularly disturbs their sleep. “A great bed should offer comfort and support and it really can make a big difference to life,” says The Sleep Council’s Lisa Artis. And a better sleeping environment doesn’t just promote restorative sleep, it can also help your health. So, if you’re keen to upgrade your nest, here’s what you need to know. HEALTHY SWAPS You should ideally replace your pillow every two to three years. When it’s lumpy, misshapen and lost its loft, you…

Despite its name, vitamin D is actually a hormone rather than a vitamin, explains Dr Shireen Kassam, a consultant haematologist and certified Lifestyle Medicine Physician. “It has receptors throughout the body and performs many roles – including gene regulation, which is why a deficiency increases your risk of many cancers, autoimmune diseases and infections. “Having enough vitamin D is also thought to improve brain development and function. “During summer, the sun’s UVB rays are strong enough to enable your body to make vitamin D – though you need to expose your arms, legs and back of neck (SPF-free) for 15 minutes a day if you’re fair-skinned, and 30 to 45 minutes a day if you have darker skin. “Your body stores the vitamin D that it makes – but its…

We all know that taking plenty of vitamin C and following a healthy, balanced diet are useful tools for building your body’s natural defences. But did you know that a healthy sex life can also contribute to keeping your immune system in top condition? It’s important to be clear that regular sex can’t specifically equip you with immunity (sorry, but unfortunately there’s no way that getting busy will directly prevent you from getting ill!). But, the benefits are delivered through the many different physiological benefits of regular sex. Things like improved cardiovascular health, reduced anxiety and depression, and better sleep all contribute to supporting a healthy immune system and ensuring your body is ready to defend itself. So whether you have a cold or just want to stave off any…

A strong immune system is the body’s first line of defence against foreign invaders such as viruses and bacteria. But if something derails it, it’s not just the body’s enemies that come under fire, but also healthy cells and tissues. This is what happens in the 80 or so autoimmune diseases (ADs) that – taken together – are the third most common cause of chronic illness in the US, after heart disease and cancer. One in ten people in the UK are affected and almost three times as many women as men. ADs can strike at any organ – the pancreas (type 1 – and some now think type 2 – diabetes), the nervous system (multiple sclerosis (MS)), the joints (rheumatoid arthritis (RA)), the thyroid (Graves’ and Hashimoto’s diseases), and the…

Around 70 percent of our immune system is located in the gut, so it’s hardly surprising that the body’s ability to fight infections is impacted by the food and drink we consume. But even parts of the immune system not involved in digestion will be affected by our diet, as food is broken down, absorbed into the bloodstream and transported to cells throughout the body. Eating a variety of nutrient-dense foods, like fruit, vegetables, wholegrains, nuts, seeds, and lentils, will help support a healthy immune system. Yet some food and drink does not have such a positive influence on our body’s capacity to defend itself against pathogens. From morning coffees to post-dinner desserts, find out what food to avoid to get the most out of your immune system.1 DID YOU…

We need water to survive, so it’s little wonder that good health relies on it. But what’s more surprising, perhaps, is just how little effort we put into drinking enough. A staggering 62% percent of us say that we don’t have enough, with a third admitting to not drinking any water in a single day*. “All cells, tissues and organs in the body require water to work properly,” explains Healthspan nutritionist Rob Hobson. “Water moves constantly through cells, with about 10 percent of your body water being replaced every day with a fresh supply.’ Without enough water, our bodies suffer. Dehydration can cause headaches, fatigue and constipation. It can affect our sleep, moods and concentration, and leave our skin looking dull. Over time it can cause kidney stones and even…

Ever wondered whether it’s worth it? Not sure you can even do it? Discover the power of some quiet time with our simple guide to meditation… Why you should try it Because it’s easy, makes you feel great and has scientifically documented benefits. Rest assured, taking time out of an already busy life to do what seems like nothing pays dividends. No chanting required The spiritual form of meditation practised for centuries by Buddhist monks involved a lot of chanting but most other types of meditation don’t. There’s Transcendental Meditation, which became better known in the 1970s when The Beatles took up with its founder, Maharishi Mahesh yogi; the more hardcore, silent Vipassan, and the more approachable type of ‘mindfulness meditation’. What’s the difference between meditation and mindfulness? Mindfulness is…

The flu virus left more than 2,000 Brits in intensive care in the winter of 2018. And now Public Health England has warned that pregnant women and adults with long-term medical conditions who contract it, could end up with such severe breathing difficulties that their lives could be at risk. However, one small thing could help prevent you suffering – the flu vaccine. Like other inoculations, the flu vaccine stimulates your body’s immune system to make antibodies to attack the flu virus, so when you’re exposed to it, your immune system recognises the virus and produces antibodies to fight it. In previous years, these flu vaccines have prevented over five million cases worldwide. But with a new wave of very vocal ‘anti-vaxxers’, there’s a worry many people might be threatening…