The fall-winter season is fast approaching. In addition to the prevailing coronavirus pandemic, the season of increased infections and illnesses is also returning. We are thinking less and less about the holiday aura, and more and more often we are looking for ways to increase immunity and prepare for the upcoming season. What about immunity? We asked an expert in the assessment of microbiological risk analysis and product safety, Dr.-Ing. Dorota Samul, who will bring us closer to the topic of immunity.
The fall and winter season has always aroused anxiety and embarrassment in connection with infections that affect us and our loved ones especially during this period. Recurring infections not only have a destructive effect on our health, but also disrupt our daily duties. As our expert recalls, first of all, we must be aware that we will not build resilience in a day or a week. It is a long-term process that we work on every day, all year round(See more).
Before we answer the question: What about immunity? let’s start by explaining what immunity is.
Immunity is the body’s ability to combat the adverse effects of external factors, including bacterial, viral and internal infections – incl. neutralization of cancer cells, and also, when we get sick, the body’s ability to develop the disease more mildly and recover faster. As Dr. Eng. Dorota Samul we can distinguish two types of immunity: (a) innate (non-specific) and (b) acquired (specific). Depending on the pathogenic factor that reaches the body, the immune system uses a different defense mechanism. The first to appear is non-specific immunity, which is activated each time the body comes into contact with a pathogenic microorganism. Acquired immunity, on the other hand, is only activated after repeated contact with the same pathogenic microorganism. After contact with the pathogen, the cells of the immune system learn about it and create an immune memory, thanks to which they initiate a specific immune response upon re-contact with the same pathogen.
It could therefore seem that the human body is perfectly adapted to perform a protective function and we do not have to do anything to ensure our health in the upcoming fall and winter season. As our expert emphasizes, nothing could be more wrong. Although the immune system has a number of complex mechanisms that are responsible for the protective function of the body, their proper functioning depends to a large extent on ourselves and on the proper functioning of all systems of our body. In addition, the activity of the immune system is influenced by many different, other factors, such as genetic factors, age, diet, microbiome, and lifestyle.
Now that we know what immunity is, how it is characterized by the fact that we have to care for it and support it every day, throughout the year, our expert will now answer the question: What about immunity?
Immunity is an individual and varied feature for each organism. For the immune system to function properly, several basic conditions must be met:
1. Diet
Diet is not only a collection of products that are to satisfy our hunger, it is primarily providing the body with all nutrients in the right proportions: proteins, fats, carbohydrates, vitamins and minerals that ensure the proper functions of the body, including the protective functions of the immune system . Consumers are more and more often aware customers who, when choosing food products, not only pay attention to nice packaging and prices, but above all pay attention to ingredients that translate into food quality. Choosing natural, ecological products containing health-promoting and nutritious plant ingredients and herbs is not a temporary trend, but results from the growing awareness of consumers. During our daily diet, both quantity and quality are important, as well as the specific times in which we should eat meals.
Regular and frequent drinking of water, which is a carrier of nutrients in our body, is as important as a properly balanced diet. Water not only ensures proper hydration of the body, but also enables metabolism, regulates blood pressure and body temperature. Inadequate hydration of the body, on the other hand, helps dry out the mucosa and skin, which are the body’s primary protective barrier against infections.
We should also be aware that we should not abuse stimulants, including alcohol and cigarettes, which in excessive amounts have a negative effect on our body.
2. Microbiom
The microbiome is all microorganisms, both beneficial and pathogenic, that are present in the human body. The microbiome of a healthy person should be in a state of biological equilibrium, i.e. the microorganisms that make up the microbiome are then present in an appropriate number of species, abundance and in appropriate proportions. The composition and number of microorganisms inhabiting our microbiome is not a constant feature, but it varies throughout life. The microbiomes of the digestive system, mainly the gut and skin, play a key role in ensuring the proper response of the immune system. The microorganisms in the digestive tract microbiome, when they are in a state of biological equilibrium, make it difficult for pathogens to reach the intestinal epithelial layer, and also have the ability to block receptors recognized by pathogenic microorganisms. Ensuring an appropriate number and diversity of microorganisms in the digestive tract determines the proper functioning of the immune system. The digestive system contains over 75% of the lymphatic cells of the entire immune system. It is the most important site for immune induction, so the digestive system is often referred to as an additional immune organ.
3.probiotics
Living in a hurry, stress and anxiety related to the coronavirus pandemic mean that we are exposed to various unfavorable factors every day. This has the effect of weakening our immunity, as well as disturbing the biological balance of our microbiome, which is why probiotics (of appropriate quality) should be part of our balanced diet every day. Probiotic microorganisms contribute to the proper functioning of the immune system by strengthening or extinguishing its excessive reaction. Probiotic bacteria compete with pathogens for living places and nutrients, produce bacteriocins that prevent the development of potentially pathogenic microorganisms, and by colonizing the intestinal space, they promote the multiplication of the desired intestinal microbiota. In addition, they stimulate the synthesis of mucins, which form a mucus layer that protects the intestinal epithelium against pathogenic microorganisms. Ensuring the biological balance of the intestines is the basic factor determining the health-promoting effect of microorganisms on the human body. When choosing a probiotic product, you should pay attention primarily to its biofunctionality, which translates into its quality. On the market, we can find probiotics in a dry form, they can get their functionality only after acquiring full activity, but they need a few hours for this and probiotics in a liquid form containing live and active probiotic bacteria that have the ability to immediately populate the intestinal space, which allows for full use their potential – beneficial effects on the human body.
4. Physical activity
Movement is one of the basic elements of preventive health care. Systematic physical activity allows us to both maintain a healthy body weight, builds our condition, affects our well-being, and is also a way to increase the body’s immunity. But the point is not to sweat, because a lot of exercise will guarantee my health. Only regular but moderate exercise can have a positive effect on our immune system. Excessive and prolonged effort promotes the production of cortisol, which is a stress hormone that disrupts the proper functions of the immune system.
5. Rest
We are not able to eliminate all stressors to which we are exposed every day, so it is very important to take care of a sufficiently long sleep and restful rest. An exhausted organism is more prone to recurring infections. During sleep, both the skeletal and muscular systems, as well as the nervous system regenerate, and the number of lymphocytes increases, which determine the proper functioning of the immune system. In addition to ensuring the right amount of sleep (at least 6 hours), the quality of sleep is also important, i.e. adequate darkness, temperature, and silence in the room where we sleep.
As summarized by Dr. Eng. Dorota Samul, through our daily, good habits, we are able to do a lot for our immunity. A properly balanced diet supported by effective probiotic therapy, regular, but moderate physical activity, maintaining a balance between stressful situations and time devoted to sleep and rest are factors that translate into the proper functioning of our body, including our immunity. I guess so much you can do for yourself and your loved ones? Leading a healthy lifestyle should not be a temporary trend, but our everyday life, so that no subsequent fall-winter season arouses fear and anxiety in us. Try it, it’s really worth it (learn more).
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