Immune System Research and Advice: Unlocking the Secrets of Immunity

Is it possible to increase immunity? Does frequent stress or illness really weaken the immune system? What vitamins should be taken to develop a stable barrier against viruses and bacteria?

The editorial team of MEDplus decided to analyze everything about this topic from an evidence-based, medical point of view. Therefore, you will find answers to these and other questions on the topic below.

What is immunity?

It is the ability of the body’s immune system to defend itself and fight against various pathogens: bacteria, viruses, fungi, parasites, and toxins.

Immunity can be innate (inherited) and acquired — it arises as a result of an illness or vaccination.

What affects human immunity?

Age, stress, environment, and epidemics alter our immune system. Specifically, how our body fights external infections. These factors are formed by our way of life. The second conditional category, due to which a person’s immunity can decrease, is health problems.

Such problems include various types of diseases, namely:

• injuries or operations, after which the body needs time to recover;
• diagnosis of malignant tumors;
• HIV and AIDS;
• damage to the liver and biliary tract;
• infections;
• liver failure;
• a long period of taking antibiotics;
• uremia;
• autoimmune diseases;
• allergic diseases.

In addition, the weakening of the immune system can occur due to:

• deficiency of vitamins and macroelements in the body;
• lack of oxygen and sunlight;
• passive lifestyle;
• lack of proper rest;
• frequent stress and anxiety.

A healthy lifestyle is the first step to improving immunity. Here are some tips that significantly increase the ability of the immune system to fight various pathogens:

1. balanced nutrition — monitor the amount of proteins, fats, and carbohydrates in your diet. And also, the total number of calories you eat during the day. Eat less processed, fatty, sweet food;
2. sufficient amount of water in the body — calculate your norm (30 ml per kg) and try to drink it during the day;
3. physical activity — training, morning exercise, yoga, walking in the fresh air. Choose what you like and be physically active!
4. sleep regime — at least 7 hours, in combination with relaxation exercises and meditation, will increase the amount of melatonin in your body;
5. regular medical examinations.

How exactly does stress affect the immune system?

Stress influences it in different ways, depending on the duration. We distinguish three types of stress here:

• acute — lasts several minutes or hours, does not have a significant effect on innate immunity. However, it can temporarily weaken acquired one, which is responsible for fighting specific infections;
• medium-term — lasts few days or weeks, can suppress cellular immunity, which helps the body fight viruses. However, the ability to produce antibodies that fight bacteria does not change;
• chronic — lasts many months or years, is very harmful to the body as a whole, including the immune system. However, over time, it can adapt to it.

Scientists warn that stress can negatively impact the immune system, even if it is not chronic. After all, it affects not only our general well-being but also changes our habits. The duration and quality of sleep ares changing for the worse, alcohol is increasingly appearing in the diet, and smoking is on the list of personal habits.

How to reduce the level of stress or avoid it altogether, read our article on psychology.

If you would like to learn more about strengthening the immune system, go to the MEDplus YouTube channel – https://www.youtube.com/@MEDplusUKR