How to support and increase immunity?

Low immunity troubles many people. Unfortunately, in conjunction with it, all sorts of bacteria, viruses and diseases attack the human body and the body is unable to defend itself sufficiently. Many diseases then make life uncomfortable, and these diseases keep coming back. It is the support of immunity that is crucial for everyone, but especially for children, pregnant women and also for cancer and other serious illnesses. How can you support your immunity? Read this in our article.

What is immunity and the immune system

Imunity and the immune system are key elements of our health and well-being. Understanding how our immune system works, how to recognise the signs of reduced immunity, what causes our defences to weaken and how we can support them is essential to maintaining a healthy lifestyle.

So, in short, immunity is the human body’s ability to resist and defend itself against infections, diseases and foreign substances. In turn, the immune system is a complex network of cells, tissues and substances that work together to protect the body from pathogens such as bacteria, viruses, fungi and parasites. This protection is provided through two main types of immunity: innate and acquired.

The main components of the immune system are:

• White blood cells – Some white blood cells engulf, destroying bacteria and viruses, while others produce antibodies that help the immune system recognize and destroy specific pathogens.
• Lymphatic system – The lymphatic system is a network of blood vessels and nodes that transports a fluid called lymph. Lymph contains white blood cells and other immune cells that help fight infections.
• Spleen and thymus – They are organs that play an important role in the development and maturation of white blood cells.
• Skin and mucous membranes – The skin and mucous membranes of the respiratory tract, digestive tract and urinary tract act as physical barriers that also protect the body from infection.

It is extremely important for every single person to support their immune system and prevent it from being weakened. This is especially true for people suffering from cancer, autoimmune diseases, pregnant women and so on. It is also important to support immunity from childhood, from the age of 1.

Manifestations of reduced immunity in children and adults

How is weakened immunity manifested in children but also in adults? In adults, the manifestations of weakened immunity can vary, but many of them are similar to those in children.

• Frequent infections – Immunocompromised adults are more likely to have upper respiratory infections such as colds and flu. In children, this can manifest as recurrent ear infections, bronchitis and pneumonia. Such frequent infections usually take longer and are more difficult to treat when the immune system is weakened.
• Serious infections – Both adults and children with compromised immunity are more susceptible to serious infections that can be life-threatening. These include pneumonia, meningitis and sepsis, for example.
• Chronic diseases – Low immunity can lead to the development of chronic diseases known as autoimmune diseases (rheumatoid arthritis, Crohn’s disease) and some cancers.
• Slow healing wounds – Wounds in people with weakened immunity heal more slowly and are more susceptible to infection.
• General weakness and fatigue – Chronic fatigue can be one of the first signs of weakened immunity.
• Changes in appetite and body weight – Loss of appetite and unreasonable weight loss or gain is also a symptom of low and weakened immunity.
• Digestive disorders – Here, both children and adults with low immunity can suffer from frequent diarrhoea, constipation and abdominal pain.
• Mental problems – Hand in hand with low immunity in both children and adults go depression, anxiety and sleep disorders.
• Alergy – And also asthma are more common in both children and adults who have low immunity.
• Kožné problémy – Výnimkou pri oslabenej imunite nie sú ani kožné problémy.

What causes our immunity to weaken?

Supporting low immunity in children and adults is incredibly important and it is also essential to know what causes our immunity to weaken and we feel sick all the time. Of course in the case of low and weakened immunity there are very many causes. 

The main factors include a poor and unhealthy lifestyle. If someone eats improperly, unhealthy, does not get enough physical activity, drinks alcohol or smokes cigarettes. All this affects immunity. Of course, hand in hand with an unhealthy lifestyle goes the fact that adults and children do not get enough nutrients and vitamins in their diet, such as C, D, zinc and selenium. This unhealthy lifestyle also leads to obesity, which also has a very significant and adverse effect on the immune system.

Because of the fast-paced, hectic times, many people also suffer from chronic stress, insomnia, anxiety, and these are also factors that are definitely not conducive to boosting immunity.

Unfortunately, many people and children suffer from chronic diseases such as diabetes, HIV/AIDS, autoimmune diseases and cancer, and these directly affect the immune system and reduce its ability to fight infections.

How can we support immunity?

You may also be wondering how you can support your immunity in normal circumstances, in pregnancy, in young children, but also in cancer.

Get enough sleep, because it is extremely important and goes hand in hand with the immune system. Our body needs to rest, regenerate and recharge. Supporting immunity in young children with sleep is usually no problem, because young children who are under 1 or 3 years old often sleep. But adults should focus on getting good quality sleep and if they have a problem with it, they should, for example, reach for melatonin or other dietary supplements that help with sleep.

Eat a balanced diet. Eating a varied and balanced diet that is rich in fruits, vegetables, whole grains, protein and healthy fats is key to boosting immunity, whether in children, adults, pregnant women or cancer patients. Certain foods, such as garlic, ginger and fermented foods, can be particularly beneficial to the immune system.

Physical activity is the foundation to a healthy body. Of course, sport is also a “medicine” to support the immune system. Regular physical activity promotes blood circulation, allowing better distribution of immune cells and substances throughout the body. Even if you don’t engage in exercise for extremely long periods of time, at least 45 minutes to an hour a day of some moderate exercise, such as walking, swimming or yoga, can significantly boost your immunity.

Get rid of stress, or at least try to minimize it. Stress is our great enemy and has a very bad impact on our health and immunity, whether in adults or children. If you have a stressful period, job or for some other reasons you suffer from stress, at least try to minimize it. A good recipe for this is sport, for example, CBD drops or meditation, for example.

Try to limit smoking and alcohol. Of course, we don’t even need to talk here about how bad these intoxicants are for our bodies, so if you’re trying to boost your immune system, try to say goodbye to these harmful substances.

Drink plenty of fluids because body hydration plays a very important role. This is due to the fact that you avoid dehydration, which has a negative effect on immunity and the body in general. Of course, drinking plenty of fluids doesn’t mean drinking sweetened beverages though. Treat yourself and your children to plain water that is sugar-free. The ideal fluid intake to support health and the immune system is around 2 litres a day.

Vitamins and preparations to support immunity

As we wrote above, it is extremely important for supporting the immune system in adults, young children, pregnant women or people with cancer to try to eat a balanced diet that is rich in vitamins and minerals. Of course this is true, but it is also possible to supplement these vitamins in the form of some preparations and supplements. What are the best vitamins and supplements to support immunity in children and adults?

• • Liečivé huby – ako reishi, shitake, Siberian Chaga ss other natural supplements that may support the immune system. These mushrooms contain beta-glucans, which stimulate the immune response and can help improve the body’s defences. If you are interested in learning more about these mushrooms and the immune system, we have covered this in detail in the article Medicinal mushrooms as immune guardians.

• Vitamin C – This antioxidant helps protect cells from damage caused by free radicals and promotes the production of white blood cells, which are important for fighting infections. Vitamin C is found in citrus fruits, strawberries, kiwi, peppers and broccoli. Eating these foods regularly or taking vitamin supplements can help reduce the duration and severity of colds and other infections, and of course this also helps to boost immunity.

• Vitamín D – It helps regulate the immune response and may reduce the risk of respiratory infections. We get vitamin D from sunlight, fatty fish, eggs and fortified foods. Vitamin D intake is especially important for people who live in areas with low sunlight or those who spend little time outdoors.

• Zinok – It is a mineral that plays a key role in the normal functioning of the immune system. It helps in the formation and activation of T-lymphocytes, which are essential for the immune response. Zinc is found in foods such as meat, seafood, legumes and nuts. Taking zinc supplements is of course beneficial in boosting the immune system.

• Probiotiká – These support the health of the intestinal microflora, which is important for strong immunity. Fermented foods such as yogurt, kefir, sauerkraut and kimchi are good sources of probiotics. Of course, they can also be taken in capsule form. Taking them helps to maintain the balance of gut bacteria and strengthen the immune system.

• Omega-3 fatty acids – Found in fish, flaxseeds and walnuts, they have anti-inflammatory properties and may support the immune system. Taking omega-3 supplements also helps reduce inflammation and improve overall health.

Sources:

• https://www.hopkinsmedicine.org/health/conditions-and-diseases/disorders-of-the-immune-system
• https://www.donat.com/what-causes-a-weak-immune-system/
• https://www.webmd.com/diet/ss/slideshow-strengthen-immunity
• https://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system
• https://www.healthline.com/nutrition/how-to-boost-immune-health