How to improve the immune system

The immune system is the body's natural defense against infection and disease. This system uses a variety of ways to identify and fight pathogens, and its effectiveness can be influenced by factors such as nutrition, stress and age.

Adopting healthy habits and considering the use of supplements, such as AM3 and hesperidin, can help strengthen the immune system.

Aware of this, in this article you will learn how the immune system works, the factors that affect it, habits to improve it and signs of a weakened immune system. Take note because this is of interest to you!

Understanding the immune system

As mentioned above, the immune system is the body's natural defense against infection and disease. It is composed of a complex network of cells, tissues and organs that work together to identify and fight pathogens such as viruses, bacteria, fungi and parasites, as well as detect abnormal cells that could develop into cancer.

The immune system protects the body through several strategies:

• Physical and chemical barriers: skin, mucous membranes, mucus and secretions, such as tears and saliva, act as the first lines of defense, blocking the entry of microorganisms into the body.
• Innate immune response: if a pathogen crosses the initial barriers, the innate immune system responds immediately. This system includes cells such as macrophages and neutrophils, which attack and destroy invaders. Inflammation is also triggered, which helps limit the spread of the pathogen.
• Adaptive immune response: if the infection persists, the adaptive immune system is activated. This system is more specific and efficient, as it uses lymphocytes (B and T cells) to recognize pathogen-specific antigens. B cells produce antibodies that neutralize pathogens, while T cells destroy infected cells.
• Immunological memory: after fighting an infection, the immune system retains a "memory" of the pathogen. This allows the body to respond more quickly and effectively if faced with the same pathogen in the future, providing long-term immunity.

Together, these mechanisms enable the immune system to protect the body from a wide range of infections and diseases, maintaining the health and balance of the body.

Factors affecting the immune system

The immune system can be influenced by several factors, which can strengthen or weaken it. These are the following:

1. Nutrition: A balanced diet rich in vitamins (such as A, C, D, E) and minerals (such as zinc and selenium) is essential for a strong immune system. Lack of key nutrients can weaken the body's defenses, making it more susceptible to infections.
2. Stress: Chronic stress can suppress immune function by increasing the production of cortisol, a hormone that can inhibit the immune response and increase susceptibility to infection and disease.
3. Sleep: Adequate sleep is crucial for immune health. During sleep, the body produces cytokines, proteins that help fight infection. Lack of sleep reduces the production of these cytokines and other antibodies, weakening the body's defense.
4. Physical activity: regular, moderate exercise strengthens the immune system, improving the circulation of immune cells and reducing inflammation. However, excessive or extreme exercise can have the opposite effect, temporarily weakening the body's defenses.
5. Age: as we age, the immune system tends to become less effective, which explains why older people are more susceptible to infections and diseases.
6. Exposure to toxins: consumption of harmful substances such as alcohol, tobacco, and drugs, as well as exposure to environmental pollutants, can damage immune cells and compromise the immune system's ability to fight infection.
7. Chronic diseases: conditions such as diabetes, heart disease and cancer can weaken the immune system, as the body is constantly fighting inflammation and other side effects of these diseases.
8. Medications: Some medications, such as immunosuppressants used in the treatment of autoimmune diseases or organ transplants, can weaken the immune system. Antibiotics can also adversely affect the immune system if used in excess.
9. Hydration: Staying well hydrated is important for immune function, as it helps transport nutrients to the cells and flush toxins from the body.
10. Hygiene and vaccinations: maintaining good personal hygiene and keeping up to date with vaccinations helps protect the immune system from infections and avoid pathogen overload that could weaken them.

Healthy habits to strengthen the immune system

Strengthening the immune system is key to maintaining good health and preventing disease.

The following is a list of healthy habits that can help improve immune function:

1. Maintain a balanced diet: Consuming a variety of fruits, vegetables, whole grains, lean proteins and healthy fats provides the essential nutrients the immune system needs to function properly. Nutrients such as vitamins C and D, zinc, and antioxidants play a crucial role in defending against infections.
2. Get enough sleep: Sleep is critical for immune health. It is recommended to sleep 7 to 9 hours per night to allow the body to recover and repair, and to optimize the production of cytokines and other key molecules in the immune response.
3. Exercise regularly: moderate physical activity, such as walking, swimming or cycling, improves circulation and helps immune cells move more efficiently throughout the body. At least 150 minutes of moderate exercise per week is recommended.
4. Manage stress: Chronic stress can weaken the immune system, so it is important to find ways to manage it. Relaxation techniques such as meditation, yoga, deep breathing, and other recreational activities can help reduce stress levels and strengthen the body's defenses.
5. Maintain good hydration: drinking enough water is essential to maintain bodily functions, including the immune system. Good hydration helps transport nutrients to the cells and eliminate toxins from the body.
6. Avoid excessive smoking and alcohol consumption: Smoking and drinking alcohol in excess can damage immune cells and increase susceptibility to infections. Reducing or eliminating these habits can have a positive impact on immune health.
7. Maintain proper hygiene: Regular hand washing, especially before eating and after using the bathroom, is one of the most effective ways to prevent infections. In addition, maintaining good oral hygiene and general cleanliness is also important.
8. Maintain a healthy weight: Being overweight or obese can negatively affect immune function. Maintaining a healthy weight through a balanced diet and regular exercise can improve immune system response.
9. Get vaccinated: keeping up to date with recommended vaccinations is essential to protect the body against preventable diseases and to strengthen immunity.
10. Have healthy social contact: Positive social relationships and emotional support can strengthen the immune system. Maintaining connections with friends, family, and participating in social activities helps reduce stress and improve overall well-being.

Adopting these healthy habits on a consistent basis can significantly strengthen the immune system, helping to prevent disease and maintain optimal health.

Enhancing the immune system with supplements

Enhancing the immune system with supplements can be a useful strategy, especially when it is difficult to obtain certain key nutrients through diet.

However, it is important to remember that supplements should not replace a balanced diet and other healthy habits, but complement them.

Below, we highlight some supplements that can help strengthen the immune system:

1. Vitamin C: is one of the best known antioxidants for immune support. Vitamin C stimulates the production of white blood cells and helps protect cells against free radical damage. A daily intake of between 75-90 mg is recommended, although some people take higher doses during colds or to prevent infections.
2. Vitamin D is crucial for immune function, as it regulates the immune response and reduces susceptibility to respiratory infections. Vitamin D can be obtained from sun exposure, but in climates with low sunlight or during the winter, supplements may be necessary. The commonly recommended dose is 1000-2000 IU per day, although this may vary according to individual levels.
3. Zinc: This mineral is essential for the development and function of immune cells. Zinc supplements can help shorten the duration of colds and improve immune response. A dose of 8-11 mg per day is recommended, although in cases of illness, some people take higher doses for a short period.
4. Probiotics: Probiotics are beneficial bacteria that help maintain a healthy balance in the intestinal flora, which is crucial for good immunity. It has been shown that probiotics can reduce the incidence of respiratory and gastrointestinal infections. Probiotic supplements vary in strains and dosages, so it is advisable to choose a high quality product and consult with a healthcare professional for a specific recommendation.
5. AM3: AM3 is a compound patented by Cantabria Labs consisting of glucomannan (a polysaccharide derived from konjac root) and a specific protein of animal origin. This ingredient has been studied for its modulating effects on the immune system, particularly in the activation of macrophages, which are key cells in the innate immune response. Its benefits include modulation of the immune response, reduction of infections and support in autoimmune diseases.
6. Hesperidin: Hesperidin is a citrus flavonoid found primarily in the peels of fruits such as oranges, lemons and grapefruit. It is known for its antioxidant and anti-inflammatory properties, and has been studied for its potential to support cardiovascular health and the immune system. Antioxidant properties, anti-inflammatory action and strengthening of the immune barrier are some of the benefits of Hesperidin.
7. Vitamin E: is an antioxidant that helps fight oxidative stress, which can improve immune function. Vitamin E also improves the response of T-lymphocytes, crucial cells in the fight against infections. A daily intake of about 15 mg is recommended.
8. Selenium: this mineral has antioxidant properties that help protect cells from damage and regulate immune function. It has been associated with a lower incidence of viral infections. The recommended daily dose is 55 mcg.
9. Echinacea: This herb is traditionally used to prevent and treat respiratory infections. Some studies suggest that it may help reduce the duration and severity of colds, although the evidence is not conclusive. Dosage varies by product, but it is recommended to follow the manufacturer's directions.
10. Glutamine: is an amino acid that supports immune function, especially in situations of physical stress or illness. Glutamine supplements are often used by athletes and people recovering from illness to maintain immune function.
11. Elderberry extract: has traditionally been used to prevent and treat respiratory infections, and some studies suggest that it may reduce the duration and severity of cold and flu symptoms.

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Important considerations:

• Consult a health professional: Before starting any supplement, it is essential to talk to a doctor or nutritionist, especially if you take other medications or have pre-existing health conditions.
• Do not exceed recommended doses: Some supplements, such as zinc and vitamin D, can be harmful in excessive doses.
• Prefer high quality supplements: Opt for supplements from recognized brands that pass quality tests to ensure they contain what they promise and are free of contaminants.

Supplements can be a useful tool to support the immune system, but they should be used as part of a comprehensive approach that includes a balanced diet, regular exercise, good sleep and stress management.

Signs of a weakened immune system

A weakened immune system can manifest itself through a variety of signs and symptoms. Recognizing these signs is important for taking action to improve immune health. Some of the most common signs of a weakened immune system are:

1. Frequent infections: experiencing colds, flu, or common infections on a recurring basis, or having difficulty overcoming these illnesses, may be a sign that the immune system is not functioning properly.
2. Persistent fatigue: constantly feeling tired or exhausted, even after adequate rest, may be a sign that the body is struggling to keep its immune system active.
3. Wounds that are slow to heal: If cuts, scrapes or burns take a long time to heal, it could indicate that the immune system is not working effectively to repair damaged tissue.
4. Recurrent infections: Recurrent infections, such as ear infections, sinus infections, bronchitis, or urinary tract infections, may be a sign that the immune system is compromised.
5. Digestive problems: having frequent digestive problems, such as diarrhea, gas, or constipation, could indicate an imbalance in the intestinal flora, which can affect immunity, since much of the immune system is located in the intestine.
6. Severe or prolonged colds: A cold that lasts longer than usual or occurs more severely may indicate weakened immune function.
7. Fungal infections: Fungal infections such as athlete's foot or candidiasis, which occur frequently or are difficult to treat, may be an indication of a compromised immune system.
8. Exacerbated allergic reactions: an increased sensitivity to allergens or the appearance of new allergies may be a sign of an imbalance in the immune system.
9. Occurrence of autoimmune diseases: in some cases, a weakened or dysfunctional immune system may begin to attack the body's own cells, which can lead to the development of autoimmune diseases.
10. Chronic inflammation: the presence of chronic inflammation in the body, which may manifest as joint pain, skin rashes or digestive problems, may be a sign of an immune system that is constantly activated or weakened.

If you notice any of these signs on a persistent basis, it is important to consult a health professional to evaluate the function of the immune system and take the necessary measures to strengthen it.