How to boost your immune system

I am just recovering from a nasty chest infection. With hindsight it was caused by being run down, tired, working too hard and stress. I managed to recover with good food, sleep and gentle exercise. Although initially I could not exercise as I was coughing too much to even walk! I went to see my Mother (84) who is on no medication, exercises daily (a long dog walk and or golf), pilates and cycling. She eats really well, no processed food, lots of homemade soups full of pulses and needless to say she did not get my chest infection despite being in close contact with me….

So here are some top tips on the immune system and how to stay ‘immune strong’.

The immune system is how your body defends itself and stay safe. The first line of defence is called ‘the innate immune system’. This is where the immune cells detect germs and activate a non- specific inflammation in response to the germs present. This is when we see redness, heat and swelling. After a few days if the germs are still present then the body shifts up a gear to an ‘adaptive immune response’. This is when the blood cells known as ‘T-lymphocytes’ produce cytokines proteins that trigger inflammation. Also B lymphocytes are released that produce antibodies. This adaptive immune response is specific to that infection. In essence this is an army of T and B lymphocytes that fight the infection and also leave troops behind just in case you were to encounter that same infection again.

How can we make sure our immune system is ready to go as soon as an intruder arrives?

Having a balanced lifestyle and diet helps enormously to strengthen our immune system. One of the most important factors in strengthening your immune system is sleep. 7 hours a night. This enables your body to re-set itself and regenerate , just like a re-charge for your mobile phone. Trying to exist on an empty battery will weaken your immune response.

Exercise is key. It has been suggested that people who exercise regularly may develop more healthier T cells . That is consistent moderate exercise. Exercise may help to moderate cortisol which in turn can cause raised levels of inflammation. Over exercising may lead to reduced immunity due to these high levels of cortisol and raised levels of inflammation.

As per usual, stress is key. We know that stress causes us to release this hormone cortisol which enables our body to focus on ‘fight or flight’. This may be helpful in a short term situation, however long term release of high levels of cortisol can lead to a reduced immune response.

Eating well is also key for our immune system. A diverse diet of rainbow foods helps enormously. Phytonutrients found in plants help protect cells and organs. A diversity of fibre helps the gut microbiome regulate the immune system. Such as seeds, nuts, whole grains, fruit, vegetables and beans and pulses.