The immune system is a coordinating collection of organs, specialized cells and chemicals that protect your body from infection, disease and deterioration from various stressors. The immune system requires a substantial portion of your body's energy output to function optimally. Boosting the immune system is primarily accomplished by eating nutrient-rich foods, regularly exercising, getting adequate sleep and minimizing stressors.
Vitamins and Minerals
The immune system needs certain nutrients to carry out biological functions. Antioxidants such as vitamin A, C and E eliminate free radicals, which are related to inflammatory reactions, cellular damage and aging. Vitamin C also stimulates the production of many white blood cells, especially neutrophils, lymphocytes and phagocytes, as cited by the Linus Pauling Institute. B vitamins are involved in cellular metabolism, which provides energy for the immune system to function. Zinc is an important mineral for immunity, as its deficiency impairs the production of immune cells and reduces natural killer cell activity.
Herbs
Echinacea can boost the immune system by stimulating the production of white blood cells and lymphocytes that kill pathogenic microorganisms, as cited by the University of Maryland Medical Center. Other herbal remedies, such as astragalus and olive leaf extract, display antioxidant, antibacterial and antiinflammatory properties, which support the immune system.
Exercise
Regular exercise, three or more times a week for at least 20 minutes, is a simple and economical method of keeping excess weight off and boosting the immune system. Exercise increases the heart rate, which increases circulation and more efficiently removes potentially harmful toxins. Increased circulation also means increased oxygenation to all tissues, which not only stimulates metabolism, but also deters infection because microorganisms cannot proliferate in oxygen-rich environments, according to "Advanced Nutrition and Human Metabolism." Moderate exercise also stimulates the production of immune cells, such as lymphocytes and macrophages.
Sleep
Sleep, especially deep delta-wave cycles, is necessary for recharging and boosting the immune system, as cited in "Human Biochemistry and Disease." The amount of sleep required for optimal immune function averages close to nine hours per night, although it depends on genetics; some people need as much as 10 hours nightly, others as few as six hours. Sleep also has been linked to balanced hormone levels, such as human growth hormone and cortisol, which are related to weight control, cognition, mood and immunity.
Reduced Stress
Chronically high levels of stress hormones, such as adrenaline, suppress the immune system, which reduces the body's ability to defend or repair itself, according to the ninth edition of "Professional Guide to Diseases." Stress also negatively affects sleep cycles, appetite and metabolism. Stress reduction therapies, such as meditation, visualization, yoga and other relaxation techniques, help boost the immune system and assist it in fighting infections and diseases.
References
- Linus Pauling Institute: Oregon State University: Vitamin C
- University of Maryland Medical Center: Echinacea
- "Advanced Nutrition and Human Metabolism: 5th Edition"; Sareen S. Gropper and Jack L. Smith; 2009
- "Human Biochemistry and Disease"; Gerald Litwack; 2008
- "Professional Guide to Diseases: Ninth Edition"; Springhouse Publishing; 2009
