100 Ways to Boost Your Immune System. Theresa Cheung
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arthritis: A painful long-term disease that causes inflammation of the joints and surrounding tissues.
Most auto-immune disorders are chronic but can be controlled with medication. The outcome of treatment will vary with the disorder but the aim is to reduce the immune response against normal body tissue while leaving intact the immune response against invading antigens.
Allergic disorders occur when the immune system over-reacts to exposure to substances in the environment and triggers defence mechanisms such as swelling, watery eyes and sneezing. The substances that provoke this over-reaction are called allergens, and over-reactions to allergens are typically controlled by medications called antihistamines.
When an allergen enters the body of a person with a sensitive immune system, histamine and other chemicals are released by certain cells. It is these that cause itching, swelling, watery mucus production, skin rashes and other symptoms. Such symptoms are inconvenient and unpleasant but are not life-threatening; treatment generally involves the use of medications, such as antihistamines. Sufferers can also take steps to reduce their exposure to known allergens.
The most common allergic disorders include:
Asthma: A respiratory disorder that involves an allergic response by the lungs and can cause breathing problems. If the lungs are sensitive to certain allergens, such as pollen or dust mites, this can trigger a narrowing of the breathing tubes in the lungs, making it hard for the person to breathe. Asthma symptoms can also be triggered by respiratory infections, exercise, cold air, stress, smoke and other pollutants.
Eczema: An over-sensitive reaction that occurs in the skin and causes a scaly, itchy rash. Exposure to environmental irritants can worsen symptoms, as can dry skin, exposure to water, temperature changes and stress. Consult your doctor for a diagnosis of eczema because it can be hard to differentiate from other skin disorders.
Food allergies (to products such as nuts), seasonal allergies (such as hay fever) and environmental allergies (to organisms such as dust mites). All of these are also caused by an over-sensitive immune system, which leads to an incorrect immune response when the immune system reacts to allergens or substances that are generally harmless.
A large number of health problems can be linked to an under-par immune system. On the surface, the symptoms of hay fever may seem quite different from the painful, inflamed joints of arthritis or the wheezing of asthma. They are all triggered, however, by an immune system that is struggling to cope with the pressures being placed on it.
There are a number of reasons why your immune system may be compromised or struggling. It is important to understand that in the majority of cases your immunity can be weakened or strengthened by factors within your control. Although the immune system is less efficient in children and the elderly, even the most susceptible person can boost their immune system by:
keeping up to date with vaccinations
avoiding common enemies of immunity
heeding the warning signs of an immune system under pressure
making the right diet and lifestyle choices.
Your doctor can help you stay healthy by offering you appropriate vaccinations to reduce your risk of getting infected with diseases that are potentially life-threatening. Many vaccines are given in childhood, but adults can also be vaccinated to prevent illness such as tetanus and influenza.
Your body can become immune to bacteria, viruses and other germs by getting a disease – this is called natural immunity. Immunity can also be developed through vaccines – vaccine-induced immunity. Vaccines work by stimulating an immune response without causing disease. Several doses of a vaccine may be needed for a full immune response and it should be noted that vaccines are not free of possible side effects, which often include swelling at the injection site or a mild fever.
Vaccines are the first line of defence against diseases such as polio, measles, tetanus, mumps, rubella, influenza and diphtheria. Were it not for the widespread use of vaccines, a far greater number of deaths would have occurred in childhood, and a great many more people would be living with the chronic and crippling after-effects of disease.
Despite the proven benefits of vaccines there is public concern about their safety and possible side effects, but vaccination continues to be strongly recommended by doctors because gaining natural immunity involves considerable risk.
Vaccination is generally considered by health experts to be the right thing to do as it protects you as well as others. If you have any concerns about vaccinations for which you or your child are eligible, however, it is important to discuss them with your doctor before you come to an informed decision. You can also look at the following website: www.immunisation.nhs.uk. This is an up-to-date source of information on vaccines, disease and immunisation in the UK. Whatever you decide, remember that the overwhelming majority of evidence and research suggests that vaccinations save lives.
Catching flu is tough for most people but for some, especially the elderly, it can lead to serious illnesses such as bronchitis and pneumonia that may lead to hospital treatment and – in severe cases – death. That’s why doctors advise all people over the age of 65, and those with long-term medical conditions, to have a yearly flu vaccination.
The best time to have a flu jab is between late September and early November, to prepare for the winter months. The flu virus mutates frequently, which is why yearly jabs are advised to guarantee protection against the latest strain of the virus. If you think you need a flu vaccination, check with your doctor or ask your local pharmacist for advice. Bear in mind that it takes between seven and ten days for the vaccine to take effect, and that the flu jab doesn’t stop you catching the many other viruses that appear every winter.
Although compromised immunity can be triggered by accidents and medication (or in rare cases, immuno-deficiency disease viruses such as HIV), the most common causes of below-par immunity are in fact related to diet and lifestyle choices. In other words, the strength of your immune system is strongly influenced by factors within your control.
A healthy immune system forms the basis of your well-being, so making it more efficient by avoiding anything that might compromise or weaken it is fundamental to good health. Listed below are factors that clinical experience and modern research have shown to have the most damaging influence on immunity, and which should be avoided to ensure good health.
Nutritional deficiencies: The immune system works best when you keep it supplied with a full range of micronutrients such as vitamins and minerals. A poor diet increases the likelihood of nutritional deficiencies and therefore weakens immunity. (For advice on optimising your immunity through diet choices, see ‘Part Two: Boosting immunity with nutrition’.)
Stress: Chronic stress causes the adrenal glands to secrete higher levels of corticosteroids, which depress immune function. (For advice on boosting your immunity through stress management, see ‘Part Two: Boosting immunity with lifestyle