In the wake of the Covid pandemic, one phenomenon that we all had been repeatedly hearing about is having a strong immune system to fight the virus off. The immune system is one of the strongest defense tools of an animal that helps in protecting it against microbial infections. The immune system also includes the white blood cells, the cells that are instrumental in protecting the body against any type of alien particle. The immune system can particularly be of two types — the innate immune system and the adaptive immune system. While the former is acquired at the time of birth, the latter is inculcated into the body after being influenced by the surroundings and the environment, as a measure of adaptation to the same. While the immune system is constantly at work, it becomes important for us to rejuvenate it, which may in turn help in increasing the efficiency of the very crucial network of the human body.

Working of the immune system and challenges to it

The immune system builds up a memory which is further used to identify pathogens entering the body and ensuring a fight by the particles to prevent any harm that could potentially have been done by that pathogen. This happens because the immune system may have encountered these pathogens on an earlier date and is thus reacting to them, based on the memory. This forms a part of what is known as the ‘epigenetic programming‘. It refers to the acclimatization of the immune system and its preparations for attacks, based on an earlier memory of the same microbe. This memory is often challenged by exposures to toxins, infections and stress, which reduces the memory power of the immune system and in turn, lowers the immune function. Therefore, it becomes very important to protect the immune system from fatigue and to rejuvenate them to keep its efficiency going. Toxins and stress also create inflammation in the immune system and also result in auto-immune diseases at times, where the system fails to differentiate between self-antigens and foreign antigens, thus killing its own tissues. 

Therefore, it is extremely pertinent to rejuvenate the immune system and keep it in its best form. Scientists and immunologists, after a decade of persistent research, have identified at least five proven ways to epigenetically restore the innate immune system. We will take this article forward by discussing some of those techniques. 

Physical Exercise

Physical exercise stimulates the release of pro and anti-inflammatory cytokines and increases the lymphocyte circulation of the body, which enhances the fighting mechanism against foreign substances. Because of this, the white blood cells move more rapidly and reach remote points of the body that helps it to detect ailments before the conditions get severe. Physical activities also increase blood flow, strengthen antibodies and reduce stress and inflammation. Such activities also improve the immune response to vaccination and increase the disease-resistance capacity of the system. 

REM Sleep 

A sound and healthy sleep, coupled with proper timing can have direct visible effects on the immune system. A proper sleep pattern is linked with a healthy and effective immune system. Scientists have found that maintaining a good sleep pattern stimulates the release of cytokines which in turn helps in enhancing the effectiveness of the immune system. Research also maintains that sleep helps in the enhancement of the memory of the immune system as well. It helps the system remember and recall its previous encounters and to mark its ability to fight against any similar pathogens in the future. Sleep initiates an immediate inflammatory response that activates the immune system and helps to counter-attack any kind of adversaries that the body could be experiencing. 

Phytochemicals 

Phytochemcials, as the name suggests, are chemicals present in plants which, apart from their other activities, also help in the prevention of diseases and infections in plants. Scientists have found out that these phytochemicals also play a very crucial role in building up the human immune system. These phytochemicals can be consumed by humans in the form of fruits and vegetables, which help in the development of the immune system. Food items such as blueberries, raspberries, sprouts, spinach, tomatoes, pomegranates, cherries etc. are food items that can help in the transportation of these phytochemicals into the human system. Foods like these help us by supplying the requisite intake of antioxidants, that in turn helps in fortifying our defense system by creating an environment, not conducive to the growth of diseases. Vitamin A plays a very important role in the development of a strong immune system. Food items such as carrots, kale, mangoes, spinach, apricots, broccoli etc. contain beta carotene, which in the human body, converts into vitamin A through biological processes. Lentils, beans, tofu, chickpeas, fortified cereals etc. contain zinc, which again helps in developing the robustness of the immune system by creating an environment resistant to viral infections.

Thus, phytochemicals and components present in plants play an important role in the development of the immune system.

Detoxification of heavy metals

Metal toxicity in the body implies the accumulation of heavy metals in the soft tissues of the body in amounts that are toxic to the body. Heavy metals like lead, mercury, cadmium, chromium, etc. get into our system through the environment. Heavy metals are trace elements present in the body that cannot be acted upon by enzymes and are, therefore, difficult to be metabolized. Heavy metal toxins tend to get accumulated in the body and if not disposed off timely, then a gradual build-up of these toxins may occur. The accumulation of these toxin materials may impair mental and neurological function and may also affect the immune system. Thus, it’s pertinent to detoxify the body and bring down the constitution of heavy metals in the body. See some common symptoms of heavy metal toxicity. 

Activating the lymphatic system 

The lymphatic system, the connective tissue that carries interstitial fluid from within the cells and tissues, is also used to dispense off the waste materials from the cell activities. In the absence of ‘cleaning’ of the lymph nodes, the channels might get congested and what would happen as a result is an accumulation of toxins. Thus, in order to keep it healthy and decongested, one can resort to activities such as dry-brushing, regular intake of hot water, avoiding the use of antiperspirants to the extent possible, and a lymphatic massage.

Fasting 

Fasting can give your immune system a boost. Fasting is a part of all cultures and religious traditions because of the immense benefits fasting can give the human body. 

Keeping these points in mind and following the same could give one a perfect head-start going into a regime of self-care and immunity growth. Several studies of dawn to sunset fasting showed anti-inflammatory effect by suppressing several pro-inflammatory cytokines, reducing oxidative stress, inducing a proteome response associated with increased autophagy, remodeling the gut microbiome, and improving the components of metabolic syndrome (e.g., obesity, blood glucose levels, blood pressure, lipids). Once every month a one day water fast can reset your metabolic functions, improve immunity, help manage weight and even improve eyesight and memory. A simpler and more popular style of fasting is intermittent fasting.  A lot of research has shown how intermittent fasting can help boost immunity and be used a tool against protecting from Covid. 

All these tools will help you detox, cleanse and boost your immune system and improve overall fucntioning of the body.