Viruses, bacteria, diseases, and infections are dangerous to your immune system throughout your life. If you're exposed to the wrong one, you may find yourself out of work for long periods, housebound, restricted, and unable to live life to your fullest.
One way of preventing these from occurring or killing them is by significantly looking after your immune system. In fact, your immune system should be prioritised daily to diminish any healthcare risk it may face significantly.
To know how to look after your immune system properly, you must be fully aware of its function's role and how it could be impacted. Discover everything you need to know about your immune system below.
What is the role of the immune system?
Your immune system is essential in how your body fights off infections, viruses, diseases and harmful bacteria. It consists of a large network of organs, proteins, white blood cells and chemicals that work harmoniously to protect your body. 
How the immune system works
When your body detects a foreign substance (antigens), the immune system works harder to identify and remove the antigens. White blood cells, known as B lymphocytes, produce antibodies to lock onto antigens to fight the same germs in the future.
However, for this to effectively happen, they need T cells to destroy infected cells or antigens. They're often known as killer T cells and help distribute signals to other cells to perform their job. Antibodies in your immune system also:
- Helps neutralise toxins
- Activate a group of proteins which help kill viruses, bacteria or infected cells
As a human, you have three types of immunity: adaptive, passive and innate.
- Adaptive: This develops throughout your life. The more you're exposed to diseases or given immunisations, the more you develop adaptive immunity.
- Passive: This immunity is borrowed from somewhere else and is only short-lived. For instance, antibodies from breast milk temporarily provide immunity to a baby against diseases the mother is exposed to.
- Innate: You're born with this type of immunity.
6 ways to boost your immune system
To truly fight off infection or disease to the fullest, you'll want to optimise your immune system.
Here are some ways you can enhance your immunity:
1.Look after your diet
Your immune system works according to your stomach; a healthy immune system requires nourishment from vitamins and minerals. You can get sufficient micronutrients from fruits, vegetables, whole grains, lean proteins and dairy products. This also means cutting out or significantly reducing salt, added sugar, saturated fats and cholesterol.
Note: Make sure you eat foods high in minerals and vitamins like C,D, zinc, and antioxidants. If possible, try to eat the rainbow and eat natural foods with different colours. Also, eat foods high in probiotics such as fermented foods and yogurts that help gut health.
2. Stay physically fit
Staying physically active, around 30 minutes a day for 4-5 days a week, can help your immune system. It can help protect you from viruses like the flu and help with your immunity.
It can also help you feel better, sleep well and feel less anxious. In the USA, a study looked at 500,000 adults who regularly underwent muscle-strengthening activities and aerobic exercise and were 50% less likely to die from pneumonia and flu.
Note: Exercise does not have to be hardcore. It can also be done through yoga, walking, swimming, bike riding and golfing.
3.Stay within a healthy weight
If you're overweight, it can significantly compromise your immune system. If you have a BMI of 40 or more, there are links to impaired immunity. It may also reduce the effectiveness of vaccines such as hepatitis B, influenza and tetanus.
Note: Always stay within a healthy weight, eat healthy foods, sleep well and exercise regularly.
4.Get Enough Sleep
On average, you should be getting 7-9 hours of sleep every night. If you don't get sufficient sleep, it can negatively impact your immune system, encouraging a wide range of viruses and disorders.
5. Reduce alcohol.
Consuming too much alcohol can reduce the amount of healthy bacteria in your body. It also significantly reduces the amount of antibodies to fight off infection in your body. With a decreased amount of lymphocytes, you're at higher risk of viral and bacterial infections.
6. Stop smoking
Smoking can affect the function and structure of your respiratory tract and digestive tract and help pathogens invade your body. As a result, you're more highly susceptible to infections and viruses.
What negatively impacts your immune system?
The following activities and behaviours can compromise your immune system:
- Bad nutrition
- Excessive alcohol consumption
- Smoking
- Stress
- Lack of sleep
- Underlying health conditions
- Dehydration
- Age
- Immunosuppressants or corticosteroids
The Bottom Line
You'll want to pay close attention to your immune system throughout your life. It's responsible for staying healthy and your body's ability to fight infections.
To ensure your immune system stays in peak condition, you'll want to stay hydrated, stop smoking, exercise regularly, sleep well, eat a healthy diet and stay within your necessary weight range.