How to Boost Your Immune System Naturally: Tips for a Stronger Immune System.

Immune System:

The immune system is a complex network of cells, tissues, and organs that work together to defend the body against harmful pathogens such as bacteria, viruses, fungi, and parasites. Its primary function is to recognize and eliminate these pathogens, as well as to remove damaged cells and other foreign substances from the body. 

The immune system is divided into two main components, the innate immune system, and the adaptive immune system.

1. Innate Immune System: This is the first line of defense against infections and is present from birth. It includes physical barriers like the skin and mucous membranes, as well as various cells and proteins that act quickly to detect and eliminate pathogens. Some key components of the innate immune system include- (a) Phagocytes: These cells, including neutrophils and macrophages, engulf and destroy pathogens. (b) Natural Killer (NK) Cells: They can directly kill infected or cancerous cells.

2. Complement System: It consists of a group of proteins that can mark pathogens for destruction or directly destroy them. These are -

(a) Inflammatory Response: When tissue damage or infection occurs, the innate immune system triggers inflammation to recruit immune cells and enhance the immune response.

(b) Adaptive Immune System: This is a more specific and targeted immune response that develops over time. It involves specialized immune cells called lymphocytes, which include B cells and T cells. The adaptive immune system has the ability to "remember" specific pathogens it encounters to mount a faster and stronger response upon reinfection. Key components of the adaptive immune system include-

B Cells: These cells produce antibodies, which are proteins that recognize and neutralize specific pathogens.

T Cells: They can directly kill infected cells or help coordinate the immune response.Major Histocompatibility Complex (MHC): MHC molecules help present antigens (fragments of pathogens) to T cells, allowing them to recognize and respond to specific pathogens.

The immune system also includes lymphoid organs such as the bone marrow, thymus, lymph nodes, and spleen, where immune cells are produced, mature, and interact with each other. 

Some important tips to boost and buildup a stronger Immune System Naturally- 

While it's not possible to "boost" your immune system in the sense of making it stronger or more powerful, you can support and maintain a healthy immune system by adopting certain lifestyle habits. Here are some natural ways to promote a healthy immune system. These are- 

Eat a balanced diet: A nutritious diet is crucial for a well-functioning immune system. Include a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats in your meals. These foods provide essential vitamins, minerals, and antioxidants that support immune function.

[Balanced-Diet]

Stay hydrated: Drinking an adequate amount of water helps to flush out toxins, supports the proper functioning of cells, and keeps mucous membranes moist to defend against pathogens.

Get enough sleep: Sufficient sleep is essential for overall health, including immune function. Aim for 7-8 hours of quality sleep per night.

Exercise regularly: Regular physical activity promotes circulation, helps manage stress, and improves overall well-being. Engage in moderate-intensity exercise for at least 30 minutes most days of the week.

Manage stress: Chronic stress can suppress immune function. Find healthy ways to manage stress, such as practicing relaxation techniques (meditation, deep breathing), engaging in hobbies, spending time with loved ones, or seeking professional support if needed.

Maintain a healthy weight: Obesity can negatively impact immune function. Aim for a healthy weight through a balanced diet and regular exercise.

Don't smoke and limit alcohol consumption: Smoking damages the immune system, making it harder for your body to fight off infections. Excessive alcohol consumption can also weaken the immune system. It's best to avoid smoking altogether and drink alcohol in moderation.

Practice good hygiene: Regularly washing your hands with soap and water for at least 20 seconds helps reduce the spread of germs. Avoid touching your face, especially your eyes, nose, and mouth.

Stay up to date with vaccinations: Vaccinations are an effective way to prevent many diseases and boost immunity against specific pathogens.

Limit exposure to pathogens: Take precautions to avoid exposure to infectious agents, such as practicing safe sex, staying away from sick individuals, and following public health guidelines during disease outbreaks. 

Consume immune-boosting foods: Include foods rich in immune-boosting nutrients in your diet. These include citrus fruits (oranges, lemons, grapefruits), berries, kiwi, leafy greens, broccoli, bell peppers, garlic, ginger, turmeric, yogurt, almonds, and green tea. These foods provide essential vitamins, minerals, antioxidants, and phytochemicals that can enhance immune function.

Incorporate probiotics: Probiotics are beneficial bacteria that support gut health, which is closely linked to immune function. Include probiotic-rich foods such as yogurt, kefir, sauerkraut, kimchi, and kombucha in your diet. Alternatively, you can consider taking a probiotic supplement after consulting with a healthcare professional.

Get enough sunlight and vitamin D: Sunlight exposure helps the body produce vitamin D, which plays a crucial role in immune function. Spend time outdoors in sunlight or consider taking a vitamin D supplement, especially during winter months or if you have limited sun exposure.

Limit processed foods and added sugars: A diet high in processed foods and added sugars can contribute to inflammation and weaken the immune system. Aim for whole, unprocessed foods and limit your intake of sugary snacks, beverages, and processed foods.

Practice good hygiene: Wash your hands regularly with soap and water, especially before eating or touching your face. Cover your mouth and nose with a tissue or your elbow when coughing or sneezing. Avoid close contact with individuals who are sick.

It is to be noted that a strong immune system is a result of overall healthy habits and lifestyle choices. It's important to maintain a well-rounded approach to wellness, including nutrition, exercise, stress management, and good hygiene practices. If you have specific concerns about your immune system or overall health, consult with a healthcare professional.

Stay healthy, stay safe...

Heavy bleeding, more pain and mood swings especially in winter – not a normal condition but need attention….

A healthy diet and balanced vitamins in the body play a major role in regulating hormones resulting in regular periods in women. If periods are hard to pass during the winter season, this is not a problem for any individuals but the majority of women face these problems during the menstrual cycle. 

From unbearable pain to mood swings, one has to deal with everything these days. Women notice these changes, but very few people know the reason for this. Actually, the biggest reason behind these problems is the lack of vitamin D.

You have noticed about the day length in the winter season, the days become shorter and the nights longer, so we are less exposed to sunlight and as you know that the Sun is the biggest source of Vitamin D. 

Experts say that during periods, a hormone-like substance called prostaglandin is produced in the body, due to which women feel a lot of pain. Vitamin D helps reduce the production of this substance, which gives relief to women in pain. 

[Heavy bleeding gives more discomfort on menses]

According to gynecologists, women have more mood swings in winters. Due to spending more time indoors, there is no physical activity in this season. It directly affects female mood. 

Ways to ease menstrual problems: 

1.  To reduce the pain in periods, it is necessary to meet the deficiency of vitamin D. According to lady doctors, if a woman is given 3,00,000 units of Vitamin D, 5 days before menstruation, she will not feel much pain.

2. To meet the deficiency of vitamin D, one should sit in the sun for a long time. Apart from this, this deficiency can be overcome by consuming orange juice, milk, and cereals.

3. Light exercise should be done in menstruation. Instead of sitting inside the house, keep your body active. Due to this such hormones are released in the body, which fresh the mood. It also helps in reducing bleeding and pain.

4. Using a heating pad or hot water bottle provides immediate relief in case of pain. 

5.  Light food should be eaten during periods. It includes all types of nutrients in the diet. 

Disclaimer: This article is for general information only. Before adopting treatment/prevention measures, please seek medical advice.

Vitamin D and health - A real story....

Most people don't know the real story of "vitamin D and health." Vitamin D is produced by our skin in response to exposure to ultraviolet radiation from natural sunlight. The healing rays of natural sunlight that generate vitamin D in our skin cannot penetrate glass, So you don't generate vitamin D when sitting in your car or home.  It is nearly impossible to get adequate amounts of vitamin D from your diet. 

Here I would like to bring some important facts about Vitamin - D.

• Sunlight exposure is the only reliable way to generate vitamin D in our own bodies. A person would have to drink ten tall glasses of vitamin D fortified milk each day just to get minimum levels of vitamin D into their diet. 

• The further you live from the equator, the longer exposure you need to the sun in order to generate vitamin D. Canada, the UK, and most U.S. States are far from the equator. 

• People with dark skin pigmentation may need 20 - 30 times as much exposure to sunlight as fair-skinned people to generate the same amount of vitamin D. That's why prostate cancer is an epidemic among many people- it's a simple, but widespread, sunlight deficiency. 

• Sufficient levels of vitamin D are crucial for calcium absorption in our intestines. Without sufficient vitamin D, your body cannot absorb calcium, rendering calcium supplements useless. 

• Chronic vitamin D deficiency cannot be reversed overnight; it takes months of vitamin D supplementation and sunlight exposure to rebuild the body's bones and nervous system.

• Even weak sunscreens (SPF=8) block your body's ability to generate vitamin D by 95%. This is how sunscreen products actually cause disease by creating a critical vitamin deficiency in the body. 

• It is impossible to generate too much vitamin D in our body from sunlight exposure. Our body will self-regulate and only generate what it needs. 

• If it hurts to press firmly on our sternum(chest/breast bone), we may be suffering from chronic vitamin D deficiency right now. 

• Vitamin D is "activated" in our body by our kidneys and liver before it can be used. 

• Having kidney disease or liver damage can greatly impair our body's ability to activate circulating vitamin D. 

• The sunscreen industry doesn't want us to know that our body actually needs sunlight exposure because that realization would mean lower sales of sunscreen products.

• Even though vitamin D is one of the most powerful healing chemicals in our body, yet our body makes it absolutely free. No prescription is required.

Other powerful antioxidants with this ability include super fruits like Pomegranates (Wonderful juice), Acai, Blueberries, etc.

Diseases and conditions cause by vitamin D deficiency: 

1. Osteoporosis is commonly caused by a lack of vitamin D, which greatly impairs calcium absorption.  Sufficient vitamin D prevents prostate cancer, breast cancer, ovarian cancer, depression, colon cancer, and schizophrenia. 
2. Rickets is the name of a bone-wasting disease caused by vitamin D deficiency. 
3. Vitamin D deficiency may exacerbate type- 2 diabetes and impair insulin production in the pancreas.
4. Obesity impairs vitamin D utilization in the body, meaning obese people need twice as much vitamin D. 
5. Vitamin D is used around the world to treat Psoriasis (a chronic skin disease). 
6. Vitamin D deficiency can cause schizophrenia. Seasonal Affective Disorder is caused by a melatonin imbalance initiated by lack of exposure to sunlight. 
7. Chronic vitamin D deficiency is often misdiagnosed as "fibromyalgia" because its symptoms are so similar to Muscle weakness, aches, and pains.
8. The risk of developing serious diseases like diabetes and cancer is reduced 50% - 80% through simple, sensible exposure to natural sunlight 2-3 times each week. 
9. Infants who receive vitamin D supplementation (2000 units daily) have an 80% reduced risk of developing type - 1 diabetes over the next twenty years.  

Shocking Vitamin D deficiency statistics: 

In the opinion of experts, 32% of doctors and med school students are vitamin D deficient. 40% of the U.S. population is vitamin D deficient. 42% of African & American women of childbearing age are deficient in vitamin D. 48% of young girls (9-11 years old) are vitamin D deficient. Up to 60% of all hospital patients are vitamin D deficient.76% of pregnant mothers are severely vitamin D deficient, causing widespread vitamin D deficiencies in their unborn children, which predisposes them to type - 1 diabetes, arthritis, multiple sclerosis, and schizophrenia later in life. 81% of the children born to these mothers were deficient. Up to 80% of nursing home patients are vitamin D deficient Up to 90% of Indians are vitamin D deficient!! 

Solution: Take direct sunlight early morning for 20-30 minutes. 

Note: This article is based on the opinion of the expert and scientist. Real data (Statistics) and percentages may vary. The author cannot take the guarantee of the data reported in the form of percentage exactly. 

Stay healthy, stay safe.