The immune system, also called the immune defense, is the body's defense system designed to protect 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 defenses in our immune system? The innate (nonspecific) and the adaptive (specific). These work together to protect the body effectively.

The innate immune system

The innate immune system is also called the natural immune system. It can be divided into the internal and external immune defenses.

The external part includes, among other things, the skin, mucous membranes, and stomach acid, which prevent harmful microorganisms in various ways.

The internal immune system consists of macrophages, granulocytes, endothelial cells, dendritic cells, and a number of other cell types. They are preprogrammed to recognize viruses and bacteria and to fight and consume them as soon as they enter the body. They also decide whether to alert the next line of defense or not.

The adaptive immune system

If invaders survive the innate immune system, the adaptive immune system is activated. However, it needs some time to mobilize and 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 respond to attacks. They are divided into T cells and B cells.

T cells originate from the bone marrow and then 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 so they become visible to, for example, macrophages. They also remember previous invaders and can quickly produce new antibodies if the same virus or bacteria appears again.

Can you strengthen the immune system?

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

Diet

Eat a varied and nutrient-dense diet so the 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 every day and exercise regularly to strengthen the immune system in the long term. However, the immune system can be temporarily weakened after very 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 move around.

Sleep

Since prolonged sleep deprivation negatively affects the immune system, it is important to get enough sleep. Create good evening routines and go to bed in good time.

Tip! Listen to episode 83. Your impressive immune system in the podcast “Fanny and Ila – a podcast about sustainable living and holistic health”!

Cecilia Lassfolk, certified diet and nutrition therapist