What is it and how to support it
Your immune system is the army of cells that lived in your body that protects it from invaders of any kind, toxins, microbes like bacteria, parasites, a spirochaete, etc. It is your body's defense system from anything that is not you.
The immune system is divided in two parts:
1. The innate immune system is your first line of defense and is ready to go all the time. Think of the initial barriers your body built to stop the invaders, like tight junctions in the skin and mucus membranes. You can also find here the intestine lining, which is the most critical barrier for preventing food sensitivities.
2. The adaptive immune system is your second line of defense. It is primed by the innate immune system and needs time to respond, around two hours. The function of the adaptive immune system is to destroy invading pathogens and the toxic molecules they produce. Then adaptive immune response is carried out by white blood cells called lymphocytes. There are two kinds of lymphocytes:
* B lymphocytes: these are antibody-producing cells. Think of them as bullets killing invaders.
* T lymphocytes: cytotoxic cells. Think of them as the cells ready for hand yo hand combat. They can create lots of inflammation.
What is inflammation? It is the release of chemicals and proteins from the immune system. Its main objective is to defend the body and attack the foreigners, and it's supposed to turn on and off again when it senses danger. However, a constant state of inflammation can also irritate and can create damage to your tissue.
So now you might be thinking, how can we strengthen our immune system? I will say let's start with the food! The gut walls contain around 70% of the cells that make up your immune system. This is why the foundation of good gut health starts with the food you fuel your body with. Try to incorporate some of the following:
* cultured foods: yogurt, kefir with live active cultures of lactobacillus, bifidobacterium, and saccharomyces boulardii. Try a bowl of greek yogurt with kefir. Top with homemade granola, fresh fruit, nuts, and seed!
* fermented foods: rich in probiotic bacteria, fermented foods help your gut microbiome and digestive system to stay healthy. My favorites are kombucha and sauerkraut. I have a super easy recipe on my IG saved stories. Make sure you follow me @thewellthyyou
* whole plant foods: increase your intake of vegetables, fruits, seeds, and nuts. They will fill you with lots of fiber, help decrease inflammation, and are rich in vitamins like vitamin C. Try making a summer salad with your favorite green leaves. Mine include spinach, arugula, and massaged kale. Add some roasted seeds, mandarin, green apple, and homemade dressing!
* healthy fats: think olive oil, avocado, flaxseed, nuts, and fatty fish like salmon and mackerel. Healthy fats can be a great source of omega 3.
* glutamine: Glutamine is a critical amino acid that serves as a building block for proteins. Try adding a lean protein like organic Chicken, pastured raised beef, beans, cabbage, bets, spinach, and parsley.
What else can we do?
* supplement: the right supplements might help boost your immune system but be wised at the moment of choosing. The supplements that have improved my life so much are the LLV from doTerra (here is the link if you're interested). I also take probiotics and magnesium (spray). I also give my kids vitamin C, zinc, and elderberry.
* get enough sleep: getting adequate rest may help to strengthen your immune system. Adults should aim to get 7+ hours.
* hydrate: dehydration can interfere with your digestion, which can affect your gut health. Drink enough water to make your urine pale yellow.
* reduce your stress levels: Stress can affect your body's ability to fight invaders, and it can interfere with your digestion. Try to find an activity that will help you release the everyday stress of life; meditation, journaling, exercising, painting... The possibilities are endless!
But I think most of all, we need to find time to connect with ourselves. Time to listen to our body, to nourish it, and to understand its needs. When you quiet your thoughts and really listen to what is telling you, you can be amazed at the things you might be able to hear. Be gentle with your words and loving with your actions. As I have said before, there is only one expert in your life, and that expert is you. AND BE HAPPY!
With much love,
Sofia
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