4 minute read

HEALTHY YOU

from March 2022

by At Home Memphis & Mid South

from March 2022, page 28

HOME FEATURE

Protect and Strengthen Your Immune System

STORY MICHELLE JOHNS

MA, LPC-MHSP (TEMP), NCC, 200 HR E-RTY, 500 HR RYT

Basic quality of life has been challenged in the last two years in a way most of us have never known and never expected to experience. We are now more aware that we live in a constant state of survival as our daily well-being is threatened by COVID. Our bodies and minds are in constant preparation for fight or flight.

While the most pressing and obvious threat facing us is COVID-19, daily interactions expose us to pathogens through viruses, bacteria and technology such as cell phones. All pose threats to our well-being. Our body considers anything unnatural to its environment a foreign invader and fights to preserve health and keep us alive.

Anytime our well-being is threatened, our body’s immune system responds.

The innate and adaptive immune systems are the two systems that work to defend the body when injury and illness present. The innate immune system responds first and if the attack moves past the innate system, the adaptive system steps in to stop the assault.

The innate immune system is on constant watch for foreign invasion of the body. Every time it encounters an injury (such as a cut), a pathogen or any foreign invader it swiftly goes into action. It works in the same systematic manner every time. It does not have memory and its influence is limited as its response mechanisms are generalized and not specific. Most of the time, it is sufficient. The innate immune system uses defender white blood cells, the skin, mucus membranes (such as the lining of the nose), proteins and natural killer (NKs) cells to stop and eliminate invasive takeover.

Our adaptive immune system steps in when the innate system becomes overwhelmed. The adaptive immune system consists of B-cells, T-cells and antibodies. B-cells and T-cells are in the tissues between the cells. Antibodies are proteins and sugars located in the bloodstream.

The adaptive immune system is not swift like the innate immune system. It works to counter the attack of the invader by getting to know the invader, which takes time. Sometimes it takes the adaptive immune system days to get to know the characteristics and makeup of the invader. Though it is slower to respond, it is more accurate (specific) and has memory. Its ability to remember a pathogen helps it to respond quicker the next time it encounters the invader. Sometimes, immunity is achieved.

Daily activities and self-care routines can help your immune system fight faster and more efficiently against attacks and to recover from attacks. Taking care of your lymphatic system, respiratory system and gut health are great ways to strengthen the immune system.

Lymphatic pathways run throughout the entire body. The lymphatic system creates and circulates immune cells (white blood cells in particular) through the bloodstream to help fight foreign invaders. The lymphatic system uses muscles to move lymph throughout the body. Contracting muscles helps lymph move. Following are a few ways to help your lymphatic system work efficiently.

• Stay hydrated. Drink plenty of water daily. Try to drink at least half your body weight in ounces daily. If you are active and sweat a lot, you may need to drink a bit more water.

• Daily exercise. Something as simple as a daily walk can be helpful to moving lymph. Exercising to the point of sweating could be a bonus.

• Massage therapy. A full-body massage can improve the flow of lymph.

The respiratory system is a network that includes the nose, mouth, throat and lungs. The nose and mouth are the pathways of air flow into and out of the body. Mucus membranes in the nasal pathway and mouth are designed to act as first-line protectors against pathogens. I am particularly fond of nose breathing over mouth breathing as the tiny hairs in the nose often catch and trap pathogens, preventing them from entering the throat and lungs. Following are a few ways you improve and strengthen your respiratory system.

• Daily breath WORK out. I capitalized the word work because it is work. I spend approximately 15 minutes a day strengthening my lungs and improving my air flow through breath work. For more information you may • Nose breathing is better than mouth breathing especially if you have had your tonsils removed.

• Eat foods loaded with quercetin such as apples, honey, onions and citrus fruits. Studies have shown quercetin can relieve oxidative stress and inflammation in the lungs.

Your gut is home to bacteria and organisms that may help fight pathogens. Having enough good bacteria in your microbiome is key to the success of the gut’s ability to fight illness. Following are some ways to create a healthy gut microbiome.

• Eat fermented foods such as sauerkraut, yogurt and Kefir.

• Take a daily probiotic.

• Eat raw, chemical-free fruits and vegetables daily.

Preparing for illness is key to helping the body fight illness. Preparing for illness begins with studying health and wellbeing and then putting it into practice.

The above information is not given as medical advice. It is not all inclusive, and is in no way intended as a substitute for medical counseling or treatment.