My immunity

How to keep the immune system strong to cope with the daily stresses of life.

The times, they appear to be rather harrowing. Witness the recent spate of “troubles” that have arrived on our shores, not least H1N1. It is such times that reinforces the belief that health is truly wealth.

When it comes to infections, the body’s main defence against these is its immune system.

This consists of a network of cells, tissues and organs that are entrusted with the task of preventing foreign micro-organisms from proliferating and wreaking havoc in the body.

Staying strong

Much like the military arm of any country, the body’s immune system has its own troops to detect, fight and contain these foreign invaders. Through a series of steps called the immune response, the immune system attacks organisms and substances that invade the body and cause disease. When a person falls sick, it’s an indication that the immune system has failed. In essence, the body has been “invaded”.

The various cells (or troops) of the immune system that help fight infections are white blood cells, or leukocytes and various others. These combine to seek out and destroy the organisms or substances that cause disease.

In general, any disease that can compromise the immune system can be regarded as the initial invasion force – in essence, the disease “softens” up the body and makes it more susceptible to other infections. A flagging immune system may result in fatigue, lethargy, repeated infections, slow wound healing, allergies, thrush, colds, and flu.

The mantra that is oft repeated by dietitians and nutritionists all over the world goes something like this: A healthy diet helps keep you healthy and strong. The basis for this statement is the fact that a varied and healthy diet provides the body with various vitamins and minerals that help the functioning of the body, amongst other things.

When it comes specifically to the immune system, there are certain vitamins and minerals that can help optimise the functioning of this system, as demonstrated by the many studies that have been carried out examining the link between nutrients and immune system function.

Supporting the immune system

Studies have shown that a deficiency of vitamins A, B1, B2, B6, B12, folic acid, C and E suppresses immunity, as does a deficiency of iron, zinc, magnesium and selenium.

How specifically do these nutrients help the immune system? Lets’ dissect the studies and take a general look at each of these nutrients:

·Vitamin C increases the production of infection-fighting white blood cells and antibodies.

·Vitamin E stimulates the production of cells that search and destroy harmful cells. It also enhances the production of B-cells that destroy bacteria. Vitamin E can also slowdown or reverse the effects commonly associated with ageing on the immune system.

·Beta carotene, the precursor to vitamin A, helps stimulate growth of infection-fighting cells and natural killer cells as well as supporting T cells.

·Selenium is a trace mineral that is essential for proper functioning of the immune system.

·Manganese possesses antioxidant properties and is a key component of an immune related enzyme.

·Zinc and copper are also important factors in the development and maintenance of immune function.

The right balance

All successful military campaigns throughout history have one thing in common: the right balance of air, sea and ground forces. Similarly, supporting the body’s immune defences require the right balance of nutrients. It’s not enough to consume large doses of these nutrients, but to consume them in the right combinations.

Various clinical studies have shown that nutrients work best in combination with each other rather than individually in keeping the immune system operating at its best. One particular study conducted in the US revealed that older people who consumed multivitamins consistently for six to 12 months showed substantial improvements in cellular immunity. This was followed by other clinical studies that showed that those who consumed supplements which had combined nutrients rather than individual nutrients saw an increase in the number of immunity cells in their body.

In addition, consumption of antioxidants, either through foods or nutrient supplements, offered further benefit to the immune system.

So we need a varied and healthy diet to help support our immune systems. But how many of us can confidently say that we keep to optimal diets?

This is where a complete multivitamin/mineral supplement makes a positive difference, as illustrated by the above studis. Consuming a supplement on a regular basis will boost our nutrient consumption from sub-optimal to optimal levels to ensure that the immune system stays strong.

Apart from supplements, you can also keep your immune system as its best with these simple tips:

·Exercise: Regular, moderate exercise five times a week can help the immune system.

·Sleep: Ensure you get sufficient sleep so the body may rest which is crucial to staying well.

·Don’t smoke: Smoking suppresses immune cells. Quit smoking if you’re a smoker.

·Limit alcohol consumption: Limit alcohol to no more than one drink per day.

How often do most of us actually think about our immune systems? Only after we’ve caught the flu bug?

We live our lives with multiple roles – a parent, a lover, a colleague, a son, a daughter, a father, a mother. We try to fulfill the expectations of those roles as best we can. To do so, we need to be healthy, otherwise, we will be the ones needing to be looked after.

A strong immune system can only help, not hinder us, in the fulfillment of such duties.

- THE STAR