By Jasper Lim and Brasen Tham (Y12)
With winter in full swing, it’s just about that time where there tends to be a lot of sickness that goes around. In these perilously pathogenic times, you may be wondering, “How can I protect myself against this?” Well, for the Medical Microscope’s first article, we’ll be exploring how to boost your immune system, as well as an explanation of what the immune system is.
What is the immune system?
The immune system is the body’s natural defense network. It protects us from harmful invaders such as bacteria, viruses, fungi, and parasites, and it also helps eliminate damaged or abnormal cells.1 Without the immune system, even minor infections could become life-threatening. Working quietly and constantly, the immune system is essential for survival and overall health.2
Immune System Conditions
However, there are conditions that weaken your immune system, or even cause your immune system to overreact to a foreign substance. Examples of a weak immune system would be:
- Autoimmune diseases – your immune system attacks the wrong cells, weakening healthy tissues. Genetics plays some role in your risk of developing an autoimmune disease, although other factors, like the immune system’s ability to manage stress could influence this susceptibility. 3
- Primary immunodeficiency diseases – caused by genetic changes. These diseases typically make you more sick than the average person, even for minor illnesses.
On the other end of immunity system conditions, allergies are a common example of an overreaction to a substance. Say that you have a nut allergy, for example; this means that your immune system produces antibodies which mark nuts as harmful. 4 You probably know people with all different types of allergies, ranging from allergies to foods, pets, or even other substances in medicines. There are also other cases of overreaction, like sepsis, which can be a life-threatening reaction to an infection. 5
So, How Can I Boost My Immune System?
These are good tips that everyone should follow:
1. Eat a Balanced, Nutrient-Rich Diet: Your immune system needs proper fuel to function properly.
2. Get those bedtime hours in! A study has shown that those who consistently get less than 7 hours of sleep are 3 times more likely to get the common cold than those who get 8+ hours of sleep. 6
3. Stay up to date with vaccinations. Vaccines work by exposing your body to a weakened or inactive form of a pathogen, allowing your immune system to develop antibodies that protect you from future infections.
4. Integrate exercise into your lifestyle – general good health is always, well, good!
5. Always wash your hands at points where infection could happen, like after going to the bathroom or when you’re preparing food. A good rule of thumb is also to wash your hands after having been in a public place.
But remember to check with your doctor about the best ways to boost your immune system!
Final Thoughts: Staying Healthy Through Awareness
The immune system is a biological system which keeps you protected against harmful germs, as well as eliminates damaged or abnormal cells. While your immune system isn’t always perfect, there are small steps that will reduce the chances of you getting sick. We hope you’ve enjoyed the first article from the Medical Microscope, and we hope that you’ll stay zoomed in for the next one!
References:
- https://my.clevelandclinic.org/health/body/21196-immune-system
- https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/immune-system
- https://www.hopkinsmedicine.org/health/wellness-and-prevention/autoimmune-disease-why-is-my-immune-system-attacking-itself
- https://www.mayoclinic.org/diseases-conditions/allergies/symptoms-causes/syc-20351497
- https://my.clevelandclinic.org/health/body/21196-immune-system
- https://www.yalemedicine.org/news/how-sleep-affects-immunity