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The immune system is an incredibly variable and at the same time fragile regulatory system of the human organism.
Its strength is influenced by a whole range of factors. Which are they and how to support the immune system?
Our body’s defensive capability is formed by an outer barrier (the skin) and an internal system (the immune system); mucous membranes and various bacteria (commensal) also contribute to it. The whole system is very sophisticated and interconnected. The skin is absolutely essential for the functioning of the immune system and problems when it is damaged can manifest, among other things, as various seemingly unrelated diseases.
Why? Because the immune system becomes exhausted at the site of extensive abrasions or burns and is thus weakened. This phenomenon is often seen, for example, in athletes who, after an injury, fall ill with other diseases.
The immune system
In short, it can be said that it is a system that allows us to survive. It is an incredibly complex and adaptable system that keeps viruses and bacteria away from our body. The immune system develops from early childhood and that can have a huge impact on it. For example, an overly sterile environment poses a threat because the immune system needs to get to know and learn. If it does not come into contact with harmful particles, excessive sensitivity may develop, which can sometimes even be behind allergic reactions.
The task of the immune system is clear – to maintain the integrity of the organism and protect it. Against what?
- against bacteria, viruses, fungi
- against our own cells that deviate from their correct pattern (tumor cells)
- against chemical substances, toxins
And how does it actually work? Seemingly very simply – signaling molecules alert the immune system’s cells that something is happening, and it reacts.
Watch out for weakening of the immune system
A perfectly functioning immune system is a prerequisite for the trouble-free operation of our organism, which is our aim. Therefore we should behave so as not to undermine or weaken its activity ourselves. Of course there are factors that are hard to influence, such as genetic predispositions.
However, many factors can be influenced. These include proper nutrition, sufficient minerals, vitamins, a healthy lifestyle with enough sleep and rest, and limiting negative environmental impacts. Given the current lifestyle, it is appropriate to occasionally turn to dietary supplements that help keep our defenses at a high level and also reduce fatigue and exhaustion, which play such a significant role in connection with the functioning of the immune system.
What negatively affects the immune system?
- fatigue – physical, mental, lack of sleep
- insufficient intake of nutrients in the diet – minerals, vitamins, proteins
- genetic predispositions
- poor microflora on the mucous membranes
- excessive and inappropriate use of certain drugs, for example antibiotics or corticosteroids
- “Dirty” environment – cities, dust, ozone
- stress
- smoking, alcohol
- oxidative stress caused by free radicals and counteracted by so‑called antioxidants (some vitamins and minerals)
Vitamins and minerals supporting the immune system
Vitamin C – the ability to synthesize it in the body was lost during evolution, so we must supply it to the body. The ideal source is fruit and vegetables, but vitamin C content is rapidly reduced by heat treatment. Today’s cultivation, storage and often long transport are problematic. Suitable dietary supplements containing vitamin C in various forms can therefore be helpful. (More about vitamin C can be found in our vitamin alphabet)
B vitamins – they have a wide range of effects, influencing metabolism, tissue regeneration, blood formation, and enzyme functions. They are sensitive to heat and are abundant, for example, in yeast, legumes, nuts, meat, offal, leafy vegetables, whole grains or milk and dairy products. Supplements of course also offer possibilities. (More about vitamin B can be found in our vitamin alphabet)
Vitamin E – this is a group of so‑called tocopherols, which have strong antioxidant effects. It influences immunity and naturally occurs in offal, vegetable oils or sprouts. It is of course also contained in dietary supplements. (You can learn more about vitamin E in our vitamin alphabet)
Selenium – the Czech population does not have enough of this mineral, as various studies have long shown. The cause is, among other things, a deficit of selenium in the soil and consequently in cultivated crops. Selenium is part of a number of enzymes, prevents oxidative stress and significantly affects the immune system.
What can we do for our immune system?
Besides sufficient intake of vitamins and minerals, we can do much more for the immune system. For example, adequately supply the body with proteins, which form important amino acids. It is advisable to avoid stress and instead engage in appropriate physical activity. Dust, ozone, exhaust gases and other harmful factors affect us practically every day and are hard to avoid. But we should keep in mind that such factors have a significant impact on the immune system, as does our gut microflora. The bacteria with which we live in symbiosis help proper digestive function and, by constantly competing with pathogenic bacteria for living space, support our immunity.
7 tips for a strong immune system:
- Listen to the signals of your own body, sleep well and avoid long‑term overexertion.
- Rest not only physically; aim for overall well‑being.
- Keep a varied diet, a quality meal plan with all necessary components.
- Use suitable dietary supplements if there is any deficiency in nutrition or health status.
- Exercise, take care of yourself, actively look after your health.
- If you have any problems, don’t hesitate to talk to a doctor or pharmacist.
- Try to actively limit harmful influences on your health.
