The immune defense, also called the immune system, is the body's defense system that protects us against infections and diseases caused by bacteria, viruses, fungi, and parasites. The immune system helps us maintain good health. But did you know that we have two different types of defense in our immune system? The innate (non-specific) and the adaptive (specific). These work together to protect the body in an effective way.

The Innate Immune System

The innate immune system is also called the congenital immune system. It can be divided into the internal and external immune defense. The external part includes skin, mucous membranes, and stomach acid, which prevent harmful microorganisms in various ways. The internal immune defense consists of macrophages, granulocytes, endothelial cells, dendritic cells, and a range of other cell types. They are pre-programmed to recognize viruses and bacteria and to combat and consume these as soon as they enter the body.They are also the ones that determine whether to alert the next line of defense or not.

The Adaptive Immune System

If intruders survive the innate immune system, the adaptive immune system is activated. However, it needs some time to mobilize and this can take days or even weeks. But in return, it can remember the enemy and therefore have an effective defense ready if the same enemy returns. This defense is managed by the white blood cells called lymphocytes, which have advanced specialized functions to effectively counter attacks. They are divided into T-cells and B-cells.T-cells originate in the bone marrow and move to the thymus where they mature. There are different types of T-lymphocytes such as T-helper cells, killer T-cells, and memory T-cells. T-helper cells activate and coordinate the immune system and attract killer T-cells that destroy viruses, cancer cells, and cells infected by viruses or intracellular parasites. B-lymphocytes or B-cells are formed and mature in the bone marrow and protect the body against bacteria and toxins by producing antibodies that clump substances together, making them visible to macrophages, for example. They also remember previous intruders and can quickly produce new antibodies if the same virus or bacterium appears again.

Can You Strengthen the Immune System?

The immune system is complex, and which cells work depends on the type of threat. And if you want a strong and well-functioning immune system, you can influence it to some degree through your lifestyle choices.

Diet

Eat a varied and nutrient-rich diet so that your body has the materials to build healthy new cells and strengthen the immune system. Colorful berries, fruits and vegetables, algae, and good fats are rich in important antioxidants and vitamins.

Hygiene

Wash your hands (and body) regularly with soap and water. Avoid touching your face, and cough or sneeze into your elbow.

Exercise

Move your body every day and exercise regularly to strengthen your immune system long-term. The immune system can be temporarily weakened after particularly intense exercise, but it stabilizes after a few hours.

Recovery

Make sure to avoid prolonged and negative stress that affects the immune system. Take regular breaks where you do breathing exercises, yoga, or physical movement.

Sleep

Since prolonged sleep deprivation negatively affects the immune system, it's important to get enough sleep. Create good evening routines and go to bed early.

Tip! Listen to episode 83. Your Impressive Immune System in the podcast "Fanny och Ila – a podcast about sustainable lifestyle and holistic health"!

Cecilia Lassfolk, Dipl. Diet and Nutrition Therapist