Your immune system is made up of cells and organs all working together to defend against unknown invaders that could make you sick, called antigens. Antigens include germs, viruses and parasites.  B cells and T cells are white blood cells (called Lymphocytes) that make up your immune system’s search and destroy team. Your B cells form new blood proteins, called antibodies. Antibodies disarm dangerous toxins and destroy harmful antigens. T cells (sometimes referred to as “killer cells”) work with antibodies to catch and kill antigens. When you’re sick, your immune system develops new antibodies to help you get better.  After you recover, those new antibodies remain in your system, to defend against that same antigen should it ever return. Your body is constantly developing new antibodies to defend you against getting sick. 

As amazing as your immune system is, it still needs a little help.  It’s important to give your immune system the extra support it needs. Especially when you are stressed out or in a compromising environment - like extreme weather or traveling.   Everything you eat, drink and do impacts your immune system's ability to do its job.  Things like dehydration, lack of sleep or a poor diet can weaken your immune system. 

Supporting your immune system also includes practicing good hygiene. Washing your hands regularly and resisting the urge to touch your face will help prevent germs and viruses from entering the body. 

Getting plenty of rest is crucial for staying healthy.  Not getting enough sleep weakens your immune system and makes you more susceptible to getting sick. While you sleep, your body is busy restoring and healing. Your immune system produces and releases a protein called cytokines while you sleep. Cytokines are special proteins secreted by the cells in your immune system to help them communicate and respond to threats. The less sleep you get, the fewer cytokines are available to help regulate your immune responses.  This is why when you do get sick, your body needs a lot of sleep. Getting a good 7 - 8 hours of sleep each night gives your immune system time to do its thing.  If all else fails, try taking naps. A little power nap at lunch or before dinner goes a long way for your immune system. 

If you really want to help your immune system, you need to avoid alcohol.  This is especially helpful advice when you feeling particularly vulnerable to getting sick.  Alcohol has an adverse effect on your gut microbiome.  The microorganisms in your gut are important for the health of our intestinal immune system. Excessive drinking has also been shown to damage and reduce the number of T Cells.  Alcohol can also prevent you from getting a good night’s sleep. While you may want to unwind with a drink at the end of the day, that may not be the best decision for your immune system. Alcohol disrupts your circadian rhythm and has also been shown to reduce your rapid eye movement (REM) sleep. REM stimulates brain activity for learning and your ability to form memories. 

Did you notice how all these tips for a healthy immune system are also great life advice?  Supporting your immune system supports your overall health and wellness. Take care of yourself. You are your immune system’s first defense.