What is the immune system?

The WHO (World Health Organization) defines the immune system as “a system of complex interactions that activates many organs, cells, and various substances.” This means, of course, that we are not protected by one organ, but by all kinds of mechanisms that are activated in different places of the body. This system has one basic mission: to recognize what is ‘compatible’ and what is foreign to our body. The immune system protects us against microbes, viruses, and bacteria that enter our body. It is our ally and we must be able to count on this system in all circumstances.

How to boost your immunity

Breathing exercises:
This provides balance in the nervous system and reduces stress. Your immune system weakens most when you are stressed, anxious, and panicky. Therefore a breathing exercise is a good way to relax and to boost your immune system. There are a few techniques you can follow to help you.  “Iceman” Wim Hof developed his own technique for this or there is as well the Breatheology Method from Stig Severinsen.

Yoga:
Research shows that Yoga has a beneficial effect on the immune system. Yoga affects gene expression and thus reduces the number of inflammatory substances in the blood (source). Yoga not only gives you external, but also internal flexibility, giving your body and mind the freedom to rest.

Meditation:
Much research has been conducted in the past three decades into the effects of meditation. Especially in the last ten years, where the emergence of new research techniques has really accelerated research into meditation. Is there stress in your head? Then that manifests in your physical body and weakens your health. By taking care of your mind and working on inner balance, you also take care of your physical health. Soma breath meditation is a technique that may help you. It is based on Ancient Breathing Techniques Combined with Modern Technology.

Healthy Nutritional Eating:
A healthy diet, free of refined sugars, gluten and processed food would provide most of the nutrients to support your immune system. Maintaining a healthy eating habit is unfortunately not the case for most people. Start to rid your home of all temptations that will distract you from following better eating habits. Learn what foods are the healthiest for you and how they work within the body.

Supplements to boost your immune system

PROBIOTICS
Probiotics may help give your immune system a boost and inhibit the growth of harmful gut bacteria (source). You can get probiotics from a variety of foods like kombucha, sauerkraut, and kefir. In this blog post, you will find the recipe for kombucha and sauerkraut. If you want to buy a probiotic supplement, then there is an excellent selection on Amazon with thousands of customer reviews.

SELENIUM
Selenium is part of important proteins, which strengthen the immune system and prevent damage to the cells. Without selenium, the liver and spleen cannot perform their functions of digestion and regulating the amount of blood sugar. Sources of Selenium are for example egg yolk, mussels, shrimp, nuts, brown rice.

VITAMIN D
Vitamin D plays a regulating role in the functioning of the immune system. Vitamin D deficiency is directly linked to a compromised immune system. Exposure to sunlight is the best way to encourage your body to produce vitamin D, but it’s not always accessible. You can fill the gap with vitamin D3 supplements.

 TURMERIC
A yellowish spice popular in Indian dishes, turmeric has many proven health benefits for the human body. It’s high in antioxidants, which help to protect immune cells from free radical damage. Combining black pepper and turmeric magnifies their effects. The problem is that curcumin is not absorbed well in the body. This is where black pepper comes in. It contains a compound called piperine, which when combined with turmeric, increases the absorption of curcumin in the body by up to an astonishing 2000%. Here you find some ways to make turmeric part of your daily diet. Another option is, to make your own turmeric capsules. Making your own supplements is rather easy and far more budget-friendly than shop-bought supplements.

VITAMIN C
Vitamin C has an antioxidant function and therefore protects your body cells from damage. Vitamin C is also necessary for the formation of connective tissue, the absorption of iron, and the maintenance of resistance. With a long-term deficiency of vitamin C, reduced resistance can develop.  Consider adding lemon to your water or tea for an extra boost of this healthy vitamin.

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