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Wellness 
Fitness 
Nutriție 
Frumusețe 
Wellness 
Written by Malina Mancas 
Reviewed by Inna Didik 
210 Views 
Immunity is the body's ability to defend itself against various pathogens such as viruses, bacteria, parasites. It is like a body guard and is necessary for survival.
What are the components of the immune system?
- Saliva and tears- provide extra protection by acting as an antibacterial.
- Skin- acts as a barrier, keeping bacteria, viruses and various germs at bay.
- Mucus- can be found in the nasal passage and all over the lungs, acting as an anti-bacterial.
- The lymphatic system- transports nutrients, water and oxygen to the cells - it also removes harmful waste. The lymphatic system consists of the thymus, spleen, bone marrow and lymph nodes.
- Intestines- a site often attacked by viruses and bacteria. About 70-80% of the cells of the immune system are found here.
We distinguish 2 types of immunity:
- Innate - inherited via the placenta from the mother, which does not change during life. It is able to recognize pathogens in the first hours after infection, but does not provide long-term protection.
- Acquired - develops during life through exposure to various germs. Responds to infections within 6-7 days, identifies the specificity of the pathogen so it can recognize it later.
How do we know we have a weakened immune system?
From the above, we see that the immune system has several components. Dysfunction of one of them can lead to dysregulation of the whole system itself. Thus, illness is an expression of a weakened immune system that could not withstand the onslaught of bacteria, viruses and parasites.
Here are the signs of a weakened immune system:
- Frequent colds and their complications (pneumonia, bronchitis) - 2-3 episodes of respiratory infections in a season raise questions;
- prolonged tiredness despite a normal sleep schedule;
- recurrent ear and sinus infections;
- anemia and difficulty healing wounds;
- digestive problems such as constipation, prolonged diarrhea, nausea;
- frequent joint and muscle pain caused by inflammation;
- skin problems (herpes, eczema).
What factors have a negative influence on the immune system?
Many factors have an influence on the performance of the immune system, but when added together they can lead to major problems in its functionality.
For example, getting sick after a hard day's work is a sign that your body has suffered from fatigue, stress, poor nutrition and insufficient sleep. The immune system is influenced by both internal and environmental factors.
- An unbalanced diet (insufficient intake of minerals, vitamins, antioxidants and other nutrients), as well as excessive sugar intake;
- Long-term anxiety and stress;
- Insufficient sleep;
- Over-medication - antibiotics, for example, also attack the body's bacterial flora, which plays an important role in the immune system;
- Tobacco and alcohol;
- Obesity and certain diseases such as cancer, diabetes, AIDS;
- Environmental factors such as pesticides, pollution, chemicals in various household products;
- Poor hygiene;
How do we strengthen the immune system?
Proper hygiene
The simple routine of hand washing plays an essential role in preventing germs from entering the body. Hands should be washed properly for 20 seconds, using soap and warm water, before eating or cooking, and after sneezing or coughing, after touching public surfaces or the toilet.
Healthy eating
A diet that contains as many vegetables and fruit as possible is a diet that supports overall body health and immunity. Immunity-boosting vitamins such as vitamins A, C, B6 and B12, E, zinc and iron are very important for both adult and child immunity. Immunity-boosting foods include fish rich in essential fatty acids, fermented products and yogurt, red meat for minerals and protein, strawberries, berries, carrots, garlic, green tea, sunflower seeds.
Rest
Immunity and sleep are closely linked. Insufficient sleep of less than 6 hours each night increases the risk of catching a cold. Babies should sleep about 14 hours/night, children up to 10 hours/night, but adults at least 7 hours/night.
Physical activity
The human body will function much better if it is physically active as opposed to sedentary. Sport will increase the body's ability and resistance to fight infection. At least 3 minutes of exercise a day is recommended. When you are unable to exercise for longer, even 10 minutes of exercise is welcome.
Immunity supplements
There is a strong link between the way our body's line of defense works and nutritional intake. So poor nutrition leads to compromised immune response, leaving the body susceptible to various infections. Even with modern lifestyles, it is quite difficult to find immunity drugs that would supply all the body's needs. The best immunity pills, which could protect our body in winter especially, should include:
- Vitamin C;
- Vitamin D which can be used in tablet form for adult immunity, and in syrup form for children;
- Zinc;
- Probiotics in capsule form, and in syrup form for children's immunity as gut flora is an important link in the immune system.
Healthy food unfortunately does not completely make up for the vitamin deficiencies that inevitably occur. That is why it is very useful to use vitamin complexes for immunity that come to compensate for the necessary intake of minerals, vitamins, antioxidants, when our body needs. Vitamins for adult immunity can be found on the market in the form of tablets and capsules, powders. Syrups for children's immunity are used for children.
In conclusion, you can start strengthening your immunity right now by following a diet rich in minerals and vitamins and adopting a healthy lifestyle. Constant care for the way you live and the foods you eat is the best way to boost your immune system and have a healthy body for protection from colds and other illnesses.
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