Immune System is a system that the body creates to protect against harm caused by pathogens, pollution, or even carcinogens, to keep us healthy and strong so we can live normally. This system works together with the lymphatic system, which produces various types of white blood cells that fight and destroy foreign substances entering the body.
The immune system in the body is divided into 2 types:
- Innate Immunity is sensitive to foreign substances that harm the body, with the ability to destroy these foreign substances quickly without needing to have encountered or remembered the specific characteristics of those substances before. Therefore, it acts as the body’s first line of defense. When new foreign substances such as viruses that the body has never encountered before enter, this immune system plays a major role in protecting the body.
- Adaptive Immunity is a system that requires first exposure to the pathogen, then memorizes and creates immunity. After that, when the same pathogen or foreign substance enters again, it can destroy or protect the body from that pathogen or foreign substance. This type of immunity protects us only after we have been infected and developed immunity, thus preventing future infections.
The immune system has white blood cells that the body uses to fight various pathogens, including bacteria and viruses that enter the body, as well as to eliminate cancer cells or mutated cells. It is found that mutated cells can occur in the body at any time, and part of the reason we do not develop cancer is because we have a good white blood cell system that helps eliminate cancer cells before they can cluster and cause cancer. If our immune system weakens, mutated cells can cluster and multiply, eventually causing cancer.
How to maintain a strong immune system
We should change our lifestyle to strengthen our immune system as follows:
- Eat a balanced diet with all five food groups and get a variety of natural vitamins from colorful vegetables and fruits.
- Drink 2 liters of clean water daily, in small amounts throughout the day.
- Eat foods that help boost the immune system and its function, such as mushrooms, vegetables like broccoli, cabbage, avocado, eggplant, radish, carrot, and fruits like orange, passion fruit, pomegranate, strawberry, cherry, cantaloupe, etc.
- Exercise regularly for at least 30 minutes a day and don’t forget to stretch muscles to relieve stress and muscle tension because stress and hormonal changes can weaken immunity.
- Get enough sleep, at least 8 hours per night, going to bed between 10-11 PM to increase growth hormone, which also helps boost immunity.
- Plan your exercise and diet according to your lifestyle preferences to enhance immunity (Nutrition & meals for immunity).
- Create a vitamin regimen to help boost immunity and support immune system function (Immune Booster Vitamins).
Let’s get to know 10 key substances that help boost immunity
1. Beta-glucan
- It is a polysaccharide group substance that mainly acts to enhance the body’s immune system. Many medical studies support that Beta 1,3/1,6 glucan is the main agent in strengthening the immune system.
- It plays a key role in stimulating the immune system and white blood cells to detect and eliminate foreign substances such as carcinogens, bacteria, and viruses.
- Helps the body control blood sugar levels better, has antioxidant properties, reduces inflammation, and slows aging.
- Beta-glucan comes in many types; the effective type for boosting immunity is Beta 1,3/1,6 glucan, which is commonly found in mushrooms.
2. Cordyceps Sinensis Extract
- It is an herb beneficial for enhancing the body’s immunity by stimulating the activity of white blood cells in the immune system.
- Helps the body control blood sugar and fat levels better and provides important substances that improve sexual performance and reduce fatigue.
- Many medical studies have found that the Cordyceps Sinensis strain has the best properties for boosting the immune system.
3. Ginseng Extract
- Helps stimulate white blood cells to work more effectively in boosting the immune system to prevent infections.
- Balances the body and endocrine system to function properly.
- Reduces inflammation and helps the body recover well from inflammation.
- Reduces fatigue.
4. Reishi Extract
- Relieves fatigue.
- Helps improve memory and boosts the immune system to prevent infections.
- Helps the body control fat and blood sugar levels effectively.
5. Echinacea
- It is an herb long used to care for the respiratory system.
- Helps stimulate white blood cells to eliminate foreign substances and prevent infections.
6. Zinc
- Found abundantly in brown rice, sunflower seeds, meat, liver, potatoes, milk, oysters, apples, etc.
- Works with many enzymes in various body systems.
- Reduces inflammation of skin tissues and nourishes nails and hair health.
- Strengthens the immune system and helps relieve cold symptoms faster.
7. Vitamin C and D-Alpha Tocopheryl Acid
- Helps boost immunity and prevent viral and bacterial infections.
- Vitamin C helps reduce the severity of cold symptoms, speeds up respiratory recovery, and reduces severity.
- Reduces inflammation in the body and stimulates collagen production in the skin layer, helping the skin to be firm and moisturized.
8. Vitamin D3
- Helps absorb calcium and phosphorus, making bones and teeth strong.
- Stimulates the activity of white blood cells that maintain a strong immune system and prevent infections.
9. Inositol
- It is an important substance in the vitamin B group, playing a key role in metabolism and helping control blood fat levels.
It cannot be denied that health care nowadays is proactive care — not waiting for disease to occur. We must maintain a strong defense system. During this epidemic, the best prevention is to avoid exposure to pathogens and strengthen our immunity as much as possible to detect and prevent infection from causing disease. It is time to seriously take care of our immune system.
Dr. Thisara Weerasamai
Specialist in Anti-Aging Medicine
Anti-Aging Medicine Center, Phyathai 1 Hospital
