The Science Behind Your Immune System

We often talk about the desire to maintain healthy immune systems for overall wellness, to fend off seasonal ailments, and to live longer, healthier lives. But do you understand how this crucial bodily system functions on a biological level?

Knowledge is power, after all, so in this article, we’re delving into the science behind your immune system, and suggesting some healthy habits and immune support supplements that can help your immune system function optimally.

What Is the Immune System?

The immune system is a network of specialized cells, organs, proteins, and tissues within your body that are responsible for protecting you from external biological influences.¹ It possesses the innate ability to differentiate between your own tissue and foreign tissue, and it can even recognize and eliminate dead or faulty cells. Supporting the health of your immune system is the best way to ensure that it can perform its duties effectively.

White Blood Cells and the Immune System

White blood cells are a crucial component of the immune system. Also known as leukocytes, they circulate through your blood vessels and lymphatic vessels, constantly vigilant.²

When they identify something that doesn’t belong, they multiply to bolster your body’s natural defenses and send signals to other cells to do the same. There are two primary types of white blood cells: phagocytes and lymphocytes.

Phagocytes are tasked with keeping you healthy and combating invaders. Meanwhile, lymphocytes act as the immune system’s memory, recalling past events and building up defenses for future wellbeing. Lymphocytes help you develop more immunity as you age.

White blood cells are stored in your lymphoid organs, which include your thymus, spleen, bone marrow, lymph nodes, lymphatic vessels, Peyer’s patches, adenoids, and tonsils.³

How the Immune System Works

When white blood cells detect non-native proteins on the surface of cells in your body, they initiate an immune response. Antibodies are released to help keep you healthy, processing and eliminating the non-native proteins from your system.

Unfortunately, your immune system faces challenges daily. Many factors can impact immune health, such as how much sleep you get, the foods you eat, your age, your lifestyle choices, and even the weather.

While you can't control everything, it's important to make an effort to support your immune health where you can.

How to Keep Your Immune System Healthy

Luckily, there are plenty of ways to help keep your immune system in prime working order on a daily basis.⁴ Here's a quick rundown of some of the best immune-supporting habits and supplements.

Healthy Habits for Immune Support

• Exercise: There are several theories as to why taking a daily walk or engaging in regular workouts can boost your immune system.⁵ One theory suggests that exercise can help white blood cells circulate through your body more efficiently, thus enhancing the overall function of your immune system.
• Sleep: When you sleep, your immune system releases special proteins that it uses to fight foreign invaders. When you’re sleep-deprived, your body doesn’t produce enough of these proteins, leaving your immune system more vulnerable.⁶ Thus, prioritizing an adequate amount of rest each night is crucial to maintaining high immune function.
• Diet: Research suggests that a balanced diet is vital for a healthy immune system. Deficiencies in protein and micronutrients like zinc, selenium, iron, copper, folic acid, vitamin A, vitamin C, vitamin E, and vitamin B6 all compromise immune health.⁷ One of the simplest ways to source these nutrients is to follow a predominantly plant-based diet and include an abundance of fruits and vegetables in every meal. Consider taking a multivitamin to fill any nutrient gaps.
• Stress: Researchers estimate that stress accounts for between 75% and 90% of all doctor’s visits, so it's essential to take regular steps to reduce stress.⁸

Supplements that Support Immune Health

• Elderberry is a time-honored favorite among European herbalists. It’s an immune system tonic that can help bolster your body's defenses. Studies have shown that elderberry can supply the body with additional antioxidants, enhancing its natural immune response and aiding in quicker recovery.⁹
• There’s also a wide variety of immune support mushrooms that assist this vital system in your body. Mushrooms have been utilized in Eastern medicine for thousands of years as aids to the immune system.¹⁰ Reishi, chaga, and cordyceps are a few of the most popular mushrooms consumed for immune health.
• Probiotics are also incredibly important for immunity. A significant 70% of your immune system originates from your gut, so maintaining a healthy digestive system is beneficial for your immune function as well.¹¹

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About Lindsey Toth, MS, RD

Lindsey is a nationally-recognized registered dietitian and nutritionist with a soft spot for pie. She empowers people to take charge of their health by finding the balance between the pleasure and nourishment in food. Her philosophy is that you should take care of your body because it’s the only permanent home you have. It’s what inspired her to pursue a career in nutrition.

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease

Sources

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2. How Does the Immune System Work? National Center for Biotechnology Information. Read source

3. The Immune System. Johns Hopkins Medicine. Read source

4. How to Boost Your Immune System. Harvard Health Publishing. Read source

5. Exercise and Immunity. Medline Plus. Read source

6. Lack of sleep. Mayo Clinic. Read source

7. Nutrition and the Immune System. National Center for Biotechnology Information. Read source

8. The Effects of Stress on Your Body. WebMD. Read source

9. Elderberry. WebMD. Read source

10. 6 Mushrooms for Your Immune System. Healthline. Read source

11. Allergy and the GI System. National Library of Medicine. Read source