Natural Solutions to Boosting your Immune System
Human immune system exhibits high variation among healthy individuals, but
there is a relative stability in immune function on individual basis [1]. According to the
knowledge given to us by science, there are three types of immunity. First one is
the innate immunity that all of us are born with. Our skin, the outer membrane of gut etc.
are parts of this immunity. The second kind of immunity is the adaptive immunity. As we
go through our life, we are exposed to many kinds of pathogens and through
the system we are naturally born with, our body learns to fight with innovators and
develop adaptive immunity. The third kind of immunity is the passive immunity. It is
received by baby’s body from mother before birth and through breast milk after birth.
We all depend on these defence lines for our survival.

Here are a few recommendations as to how to boost your body’s immune system
using natural recommendations:

Elderberry (Sambucus Nigra):
Elderberry is known to have antiviral activity due to its anthocyanidin compounds;
phytonutrients responsible for giving elderberry its purple colouring. A recent study
conducted in 2019, has revealed that elderberry may provide body with a well-built
protection against influenza. The researchers used the juice serum from commercially
formed elderberries. The serum was then applied to cells before they were affected
from influenza, and during the period when virus was present in them. The efficiency of
herb was also examined when virus left the cells. The results depicted a high possibility
at preventing and inhibiting viral propagation at all stages. This solution from elderberry
also stimulated the release of different cytokines that initiated a more efficient
mechanism of body against invaders [2].

Sleep Quality and immune system:
A good quality sleep helps enhance the function of your immune system. Chronic
sleep deprivation has been shown to reduce immune system function. Blood samples
taken from 11 pairs of identical twins with different sleep qualities revealed that those
with insufficient sleep had a lower immune system compared to their siblings [3].

Salt intake and immune system:
The findings of recent studies support the idea that high salt content reduces the
efficiency of the body’s immune function. Previously, it was shown that mice fed a high-
salt diet suffered from more severe bacterial infections. A recent study [4], published in
2020, has shown that a diet rich in salt in human reduces the function of
the immune system against bacteria. In this experiment, the subjects were given extra
six-gram salt (corresponding to salt content of two fast food meals) in their diet. After
one week, their blood samples were taken, and results revealed a
lower immunity against fighting bacteria. If the amount of salt in your routine meals is
more than the amount recommended, (WHO recommendation is 5 gram per day), the
risk of getting caught by disease is higher.
Exercise yet eat Carbohydrates during intense workout:
A research review of studies about exercise and immunity published in the
journal of Applied Physiology [5], reveals the importance of eating carbohydrates during
intense exercise to minimize exercise-induced immune disturbances and preserving
the immunity level after workout. While regular moderate exercise protects against
upper respiratory illnesses, like the common cold, regular intense exercise may increase
the risk of upper respiratory illnesses. High-intensity or prolonged exercise of 90
minutes or more requires a diet rich in carbohydrates to further maintain blood sugar
levels. Around 30 to 60 g of carbohydrates, taken after an hour of exercise helps to
retain the immunity level (Eating a banana as an example may help). If the recovery
interval between exercises is short, carbohydrate can be a good source to prevent
the immunity’s loss.

References:
1. https://www.nature.com/articles/nri.2016.125
2. https://www.sciencedaily.com/releases/2019/04/190423133644.htm
3. https://www.sciencedaily.com/releases/2017/01/170127113010.htm.

4. https://www.sciencedaily.com/releases/2020/03/200325143815.htm
5. https://www.sciencedaily.com/releases/2017/02/170216103926.htm