Dear experts,
We know that strong immune system is important to protect us from different disease.
So, share your opinion/suggestion about the things that can boost up our immune system besides the diet.
In my opinon
Vitamin D3 is the main driver that directly influences our immune cells. So we should take enough vitamin D3 as a supplement regularly.
Besides the diet/suppliment rest and relaxation strengthens the immune system whereas stress weakens the immune system. Regular exercise supports our immune system. Also, proper sleep at night (about 7 to 8 hours) restores our immune system overnight.
More informations from the experts are welcome.
In addition, Vitamin C, B6 and E are best for boosting your immunity.
Md.Kudrat-E- Zahan
Sir, thank you so much for your valuable suggestions.
Thanks dear Karolina Kaźmierczak-Siedlecka. It's really a good way.
From the following link:...
https://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system
Who explained the following in addition to healthy food:
Healthy ways to strengthen your immune system
Have you tried to ask Google about an answer for your question, there might be a hundreds of websites that have intensively answered your interesting question.
Firas A. Al-Lolage Yes, I have. I got many information from Google but I wanted to know more information/Opinion from our RG members.
Thanks for your suggestion.
Md. Nur Amin Bitu, most if not all the above answers that you have recommended are retrieved from Google which does not make any sense. I am not criticise you, I'm just wondering about the reason behind that kind of questions and answers that are being asked and recommended in Researchgate.
Factors affecting immunity other than diet are age, gender, lifestyle (physical activity, stress, drinking alcohol, smoking), and concomitant diseases
Dear Bitu,
We can elevate the immunity by prevention of nervous and homonal stress in addition to the diet
Dear Hossam Mohamed Omar, I am agree with you. Nervous and homonal stress obviously weakens our immune system.
Thanks for your comments.
In traditional Indian food, turmeric (curcumin), ginger, honey, goose berry, and foods rich in Zinc, vitamin C and D are well recognised as immune boosters
In addition to the earlier responses, Sleep or having enough sleep contributes to stronger immune system. during sleep our body produces cytokines, a type of protein that targets infection and inflammation, thereby resulting to stronger and effective immune response.
Practicing regular meditation and breathing techniques which is part of the rich Yogic tradition of India definitely helps.
Manjunath Dinaker, Again thanks for your opinion. I also try to practice regular meditation although I can't continue it regularly. Really, it is nice way to feel relaxation.
Hossam Mohamed Omar Thanks for your contribution. Why don't you include vitamin B6? Also, it is a vital element to support biochemical reactions in the immune system.
The most popular and effective are all sources vitamin C, D that improves immune system. Yoghurts are also very important. In summary, balance diet is very important for strong body with good defence.
Other than diet, physical exercises / yoga is said to strengthen the immune system as it regulates our hormonal secretions and improves circulation which carry nutrients and oxygen to all parts of the body.
Dear, Muhammad Ali and Ranjan Parekh thanks for your valuable opinions.
Good habits ,sleep enough time, vitamins and live a way from toxic enviroment (pollutions)
Urine Therapy will strengthen your immune system. Does not work at optimum with pharmaceutical drugs or with a poor diet, but it will help you change that and begin healing you as soon as you start.
Dear, David Haddaway and Naser A ElSawy sir, thanks for your valuable suggestions.
The idea of boosting your immunity is enticing, but the ability to do so has proved elusive for several reasons. The immune system is precisely that — a system, not a single entity. To function well, it requires balance and harmony. There is still much that researchers don't know about the intricacies and interconnectedness of the immune response. For now, there are no scientifically proven direct links between lifestyle and enhanced immune function.
But that doesn't mean the effects of lifestyle on the immune system aren't intriguing and shouldn't be studied. Researchers are exploring the effects of diet, exercise, age, psychological stress, and other factors on the immune response, both in animals and in humans. In the meantime, general healthy-living strategies are a good way to start giving your immune system the upper hand.
Immunity in action. A healthy immune system can defeat invading pathogens as shown above, where two bacteria that cause gonorrhea are no match for the large phagocyte, called a neutrophil, that engulfs and kills them
Healthy ways to strengthen your immune system
Your first line of defense is to choose a healthy lifestyle. Following general good-health guidelines is the single best step you can take toward naturally keeping your immune system strong and healthy. Every part of your body, including your immune system, functions better when protected from environmental assaults and bolstered by healthy-living strategies such as these:
- Don't smoke.
- Eat a diet high in fruits and vegetables.
- Exercise regularly.
- Maintain a healthy weight.
- If you drink alcohol, drink only in moderation.
- Get adequate sleep.
- Take steps to avoid infection, such as washing your hands frequently and cooking meats thoroughly.
- Try to minimize stress.
Increase immunity the healthy way
Many products on store shelves claim to boost or support immunity. But the concept of boosting immunity actually makes little sense scientifically. In fact, boosting the number of cells in your body — immune cells or others — is not necessarily a good thing. For example, athletes who engage in "blood doping" — pumping blood into their systems to boost their number of blood cells and enhance their performance — run the risk of strokes.
Attempting to boost the cells of your immune system is especially complicated because there are so many different kinds of cells in the immune system that respond to so many different microbes in so many ways. Which cells should you boost, and to what number? So far, scientists do not know the answer. What is known is that the body is continually generating immune cells. Certainly, it produces many more lymphocytes than it can possibly use. The extra cells remove themselves through a natural process of cell death called apoptosis — some before they see any action, some after the battle is won. No one knows how many cells or what the best mix of cells the immune system needs to function at its optimum level.
Immune system and age
As we age, our immune response capability becomes reduced, which in turn contributes to more infections and more cancer. As life expectancy in developed countries has increased, so too has the incidence of age-related conditions.
While some people age healthily, the conclusion of many studies is that, compared with younger people, the elderly are more likely to contract infectious diseases and, even more importantly, more likely to die from them. Respiratory infections, influenza, the COVID-19 virus and particularly pneumonia are a leading cause of death in people over 65 worldwide. No one knows for sure why this happens, but some scientists observe that this increased risk correlates with a decrease in T cells, possibly from the thymus atrophying with age and producing fewer T cells to fight off infection. Whether this decrease in thymus function explains the drop in T cells or whether other changes play a role is not fully understood. Others are interested in whether the bone marrow becomes less efficient at producing the stem cells that give rise to the cells of the immune system.
Regular physical exercise strengthen the immune system of the body.
https://www.scielo.br/pdf/rbme/v18n3/en_15.pdf
http://www.igliving.com/magazine/articles/IGL_2010-04_AR_How-Exercise-Benefits-the-Immune-System.pdf
Good quality sleep also improve the immune system of the body.
Article Sick and tired: Does sleep have a vital role in the immune system?
Dear Dr. Reji Joseph what a great comment about immunity. I would like to see the connection between immunity and other psychological disorders, apart from stress. Thanks for sharing your thoughts (sorry I am a psychologist). All the best, stay safe and healthy, Carl
Regular adequate physical exercise and regular sound sleep are helpful to boost up immunity.
Moderate exercise seems to have a beneficial effect on both the humoral and the cellular immune system and which could protect against upper respiratory tract infections.
Article The effects of physical exercise on the immune system
he central nervous system (CNS), endocrine system, and immune system are complex systems that interact with each other. Stressful life events and the negative emotions they generate can dysregulate the immune response by disturbing the sensitive interplay among these systems .Psychoneuroimmunology (PNI) is a field of investigation concerned with the interactions of psychological factors with the neuroendocrine and immune system and consequences for higher brain function and human behavior (Dantzer 2010).
Individual differences exist in the extent to which people mount a physiological stress response. Individual differences in stress physiology are, among other things, related to the brain, which plays a critical role in appraising stressors, as well as in modulating immune system reactivity to physical and social threats . Additionally, certain characteristics of a situation are associated with greater stress responses, including the intensity, severity, controllability, and predictability of the stressor. Physiological reactivity to stressors are commonly observed even after repeated exposure to the same stressor .
The autonomic nervous system (ANS) and the hypothalamic-pituitary-adrenal (HPA) axis are two major stress-signaling pathways that contribute to immune dysregulation .Experiencing a stressful situation, as perceived by the brain, activates the HPA axis and the sympathetic-adrenal medullary axis (SAM), which provokes the release of hormones which modulate immune function including adrenocorticotropic hormone (ACTH), cortisol, growth hormone, prolactin, epinephrine, and norepinephrine.
Immunity is the natural or acquired resistance of an organism to bacterial or viral invaders, diseases, or infections, while having adequate tolerance to avoid allergy, and autoimmune diseases. Lymphocytes, including T and B cells are the main type of cells of the immune system. T cells orchestrate the immune response via the production of cytokines and stimulate B cells to produce antibodies and signal killer cells to destroy the antigen-displaying cell . Helper T cells (Th) can be separated into Th1 cells, which primarily produce IL-2, IFN-γ and TNF, and Th2 cells, which produce IL-4, IL-5, IL-6, IL-10, and IL-13. Typically, type 1 cytokines favor the development of a strong cellular immune response, whereas type 2 cytokines favor a strong humoral immune response . Chronic stress can suppress or dysregulate innate and adaptive immune responses by altering the type 1/type 2 cytokine balance, thereby inducing low-grade inflammation and suppressing the function of immuno-protective cells .
A primary focus of the field of psychoneuroimmunology has been to understanding the link between stress and inflammatory responses. Although acute inflammation is an adaptive response to physical injury or infection, exaggerated and/or prolonged inflammatory responses are detrimental to health . Chronic inflammation secondary to long-term stress has been causally linked with risk for numerous diseases, including infectious illnesses, cardiovascular disease, diabetes, certain cancers, and autoimmune disease, as well as general frailty and mortality . One potential explanation for the mechanism linking chronic stress and inflammation in the onset of a wide range of diseases is that prolonged stressors result in glucocorticoid receptor resistance, which, in turn, causes dysregulated HPA axis function and interferes with the appropriate regulation of inflammation .
Sleep and the circadian system exert a strong regulatory influence on immune functions.
Article Sleep and immune function
Sleep for enough time daily (about 7-9 hours), walking for 30 minutes daily, applying some suitable exercises which fitting with the age and avoiding stress lead to boost the immunity system.
Dear Dr. Reji Joseph, Thank you for your very elaborated answer. There some things that you did not mention: the gut microbiome, and activated parasympathetic innervation of internal organs.
The gut microbiome in large intestine serves as the training ground of our immune cells. Dysbiosis of the gut microbiome has a huuuuge impact on our well being. This is why many chemicals that affect the gut microbiome and not our cells lead to many civilizations' diseases.
The reason is that we are symbiote. Our health is defined by the health of symbiote.
Our immunity is shut down by sympathetic nerve activation. Only by re-activation of parasympathetic innervation, we can switch immunity on again. Not many people know that parasympathetic innovation is switched on just by putting our hands together. Exactly as is done during Indian traditional greeting gesture.
Agree with @Karolina_Kazmierczak-Siedlecka that administration of probiotics can keep our immune system in check.
Probiotics can also provide the essential nutrition to our body (which are not available for any food other than probiotics).
Actually, we don't need a strong immunity, only need a healthy immunity that is properly working, which is not over-reacting ( autoimmune disorder, like the cytokine storm) when there is viral or microbial infection.
Dear Dr. Reij Joseph, thank you for your answer, I'm very grateful. As a psychologist, I understand your answer. It was phrased very clearly. Thank you for that. All the best, stay safe and healthy Carl
Healthy thoughts. Clear your mind of negative .ones and replace them.with knowledge and fun. Health starts in the mind.
Md. Nur Amin Bitu get adequate sleep. Sleeping is the best of all!
Excercise, sound sleep and spending few times in gardeing will help to boost immune system.
Special thanks to all the researchers. I am really grateful to Reji Joseph , Arvind Singh , Afraa Ibrahim
,Menassel Kawther
, Carl H.D. Steinmetz , Harasit Kumar Paul , Yehya A. Salih , Jiří Kroc , Raya Al-Naimi , Ligen Yu , Holly B. F. Warren , Frank T. Edelmann and Gourab Das for your contributions to this discussion.
Dear Rajiv I fully agree, I love to add meditation. All the best, stay safe and healthy Carl
Maintain a healthy diet
As with most things in your body, a healthy diet is key to a strong immune system. This means making sure you eat plenty of vegetables, fruits, legumes, whole grains, lean protein and healthy fats.
In addition to providing your immune system the energy it needs, a healthy diet can help ensure you're getting sufficient amounts of the micronutrients that play a role in maintaining your immune system, including:
- Vitamin B6, found in chicken, salmon, tuna, bananas, green vegetables and potatoes (with the skin)
- Vitamin C, found in citrus fruit, including oranges and strawberries, as well as tomatoes, broccoli and spinach
- Vitamin E, found in almonds, sunflower and safflower oil, sunflower seeds, peanut butter and spinach
Since experts believe that your body absorbs vitamins more efficiently from dietary sources, rather than supplements, the best way to support your immune system is to eat a well-balanced diet.
https://www.healthline.com/health/food-nutrition/foods-that-boost-the-immune-system#citrus-fruits
https://ecosh.com/13-helpful-ways-and-16-top-healthy-foods-to-boost-your-immune-system-and-fight-off-disease/
https://manofmany.com/lifestyle/food/21-foods-to-boost-your-immune-system
Dear, Rajiv .. and Ali Kifah Kadhum thanks for sharing your knowledge and providing the necessary link.
Excercise, balance diet and sound sleep will help to boost immune system.
The things boost up immune system beside diet are supplement vitamin B12 and vitamin C.
Getting enough sleep. Sleep and immunity are closely tied. In fact, inadequate or poor quality sleep is linked to a higher susceptibility to sickness. In a study in 164 healthy adults, those who slept fewer than 6 hours each night were more likely to catch a cold than those who slept 6 hours or more each night (1Trusted Source).
Getting adequate rest may strengthen your natural immunity. Also, you may sleep more when sick to allow your immune system to better fight the illness.
https://www.healthline.com/nutrition/how-to-boost-immune-health#2
Engaging in exercise. moderate exercise can give it a boost. Studies indicate that even a single session of moderate exercise can boost the effectiveness of vaccines in people with compromised immune systems.
What’s more, regular, moderate exercise may reduce inflammation and help your immune cells regenerate regularly.
Examples of moderate exercise include brisk walking, steady bicycling, jogging, swimming, and light hiking. Most people should aim for at least 150 minutes of moderate exercise per week
https://www.healthline.com/nutrition/how-to-boost-immune-health#2
Moderate exercise can reduce inflammation and promote the healthy turnover of immune cells. Jogging, biking, walking, swimming, and hiking are great options.
https://www.healthline.com/nutrition/how-to-boost-immune-health#2
Lowering your stress levels through meditation, yoga, exercise, and other practices can help keep your immune system functioning properly.
https://www.healthline.com/nutrition/how-to-boost-immune-health#2
Dear Chinaza Godswill Awuchi , thanks for sharing these links to enriched this discussion.
Md. Nur Amin Bitu please see this useful link on the topic "BOOSTING YOUR IMMUNE SYSTEM AGAINST CORONAVIRUS: HOW TO MINIMIZE THE RISK OF INFECTION?"
https://www.narayanahealth.org/blog/boost-immune-system-against-coronavirus-covid-19-infection/
Besides, diet the following may be helpful to boost up immune system for the prevention of different diseases: physical exercise, meditation, yoga, avoid of drinking excessive alcohol, stress and tension free life, proper sleeping etc.
Md. Rabiul Karim , thank you very much sir for your valuable information.
Thanks dear Rahul Kumar Singh. Obviously, yoga or meditation is very effective to boost up our immune system.
Take steps to avoid infection, such as washing your hands frequently and cooking meats thoroughly. Infection compromises your immune system
Please also see the link below.
https://www.yogalifeinstitute.com/wp-content/uploads/2016/03/BoostyourImmuneSystem.pdf
من الاشياء المهمه التي تعزز جهاز المناعه لدى الانسان حسب تجربتي انا شخصيا هوة الرياضة وخاصة المشي والحركه حتى وان كان داخل المنزل وكذالك التعرض يوميا لاشعة الشمس الخافته صباحا او عصرا لمدة ١۵دقيقة وايضا حصول الجسم على كافة الفيتامينات ان لم يكن عن طريق الاغذية فعن طريق الادوية واخيرا وهوة الاهم الحاله النفسية المستقرة فالانشراح والتفائل هما الوسيلة الانجح لمقاومه اي فايرس والتغلب عليه
15 Foods That Boost the Immune System
- Citrus fruits.
- Red bell peppers.
- Broccoli.
- Garlic.
- Ginger.
- Spinach.
- Yogurt.
- Almonds.
- https://www.healthline.com/health/food-nutrition/foods-that-boost-the-immune-system
وايضا يوصى بالاطعمه التي تحتوي على
فيتامين D3والزنك ضروري ايضا اضافة الى تناول المثير من السوائل والامتناع قدر المستطاع من تناول الدهون
Mental peace, regular prayers, sunlight taking and walking or light exercise, early night go bed for sound sleep and proper rest etc..
التغرغر بالماء والملح مع اضافة قطرات من خل التفاح يساعد على التخلص من بقاقيا الفايرس العالقه في المنكقه مابين الانف والفم حيث يستقر هناك الفيرس بعض الوقت حتى ينزل للقصبات الهوائية ومنه الى الرئه
To keep our sound health; regular prayer, light exercise, sufficient sleep, omitting over eating we should have to practice.
In may opnion depression and stress are the most causes of week immunity
تناول الأطعمة الصحية والغنية بالمغذيات يمكن أن يساعد جسمك على مقاومة الأمراض
Deep abdominal breathing, Relaxation techniques, Yoga, Transcendental Meditation, a proper Diet and Physical Exercise ... among other things.
Francisco Javier Gala Thank you sir for providing such nice information's. Really these are very important to boost our immune system.
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