UNDERSTANDING THE IMMUNE SYSTEM AND KEEPING IT HEALTHY

BY CHERRI STRAUS

Our bodies have a wonderful mechanism to fight off inflammation and illness-causing organisms that try to invade us regularly. This mechanism is called the immune system, described by the National Institutes of Health (NIH) as a complex system of white blood cells and antibodies that function to destroy and clear away foreign substances, such as viruses and bacteria.

The immune system is basically composed of white blood cells that are produced in our bone marrow. These cells are concentrated in the bloodstream, lymph nodes, gastro-intestinal tract, and other glands and organs within our bodies. The strength of the immune system can affect our ability to ward off conditions that range from the common cold to less common conditions such as allergies and arthritis.

How Does the Immune System Work?

When a virus or bacteria enters the body, white blood cells rush to the damaged area to destroy or inactivate the intruding organism, and then repair the damaged tissue. There are several different types of white blood cells and they act as a catalyst for each other to respond. Cells called macrophages surround and eat the foreign invader, while signaling other cells to attack. Cells called natural killer cells then go to work to kill virus-infected cells. This immediate response activity is called the first line of defense.

The second line of defense is more disease-specific and takes a few days to work. T cells are activated to kill more resistant virus-infected cells and stimulate the production of B cells. B cells produce antibodies, which are protein molecules that can coat and neutralize infected cells. All of this communication between the different white blood cells is helped by cytokines. Cytokines are substances in the cells that cause you to have a fever when you are ill. Studies show that a low-grade fever is beneficial for adults because it allows the white blood cells to do their jobs more efficiently. (This is not necessarily true for young children and elderly persons, however, and all fevers should be reported to a doctor.)

Factors That Can Affect the Immune System

Can we influence the health of the immune system? Yes, the immune system is only as strong and healthy as we help it to be. Unfortunately, there are certain diseases such as rheumatoid arthritis, breast and ovarian cancer, and many others, which carry a predisposed or genetic risk. Other factors that can suppress or weaken the immune system are specific viruses and medications. However, there are many factors within our control that can affect the strength of the immune system and help us live healthier lives. They include:

Nutrition: The foods we eat can affect all of our body tissues and cells, including our white blood cells. According to the National Cancer Institute (NCI), high-fat diets have been linked to certain cancers and are associated with cardiovascular disease risk. Nitrates, found in preservatives and cured meats, contain cancer-causing substances. Foods high in fiber may protect against colon cancer and heart disease.

Eating a healthy, well-balanced diet helps you to receive the protective effects of essential vitamins and minerals. Certain vitamins and minerals have a beneficial effect on the immune system. Vitamins A, C, and E (antioxidants) can help protect cell damage from free radicals, the electrons that damage healthy cells. Zinc is a mineral that helps increase white blood cells and fight infection. If you feel that your diet is deficient in important vitamins and minerals, ask your doctor about vitamin supplements.

Exercise: The NCI advises that regular exercise improves blood circulation in the body and boosts immune system response time. In addition, exercise helps to prevent or reduce the risks of heart disease, obesity, depression, some cancers, and upper respiratory infections. Developing an exercise program for ourselves is one of the best ways we can help the immune system to stay healthy. Be sure to talk with your doctor before beginning an exercise program.

Sleep: The NIH recommends getting a good night’s sleep! Good quality sleep aids our immune system while sleep deprivation leads to impaired immune cell function.

Alcohol, drugs, and tobacco: All of these substances can increase the risk of cancer, lung disease, and heart disease as well as numerous other potential health problems. According to the National Institute on Drug Abuse, studies of alcohol and drugs such as heroin and cocaine have shown a marked suppression of immune system functions. Smoking is one of the major causes of lung cancer and heart disease is a major contributor of cell-damaging free radicals. The NIH recommends that people should not smoke or use drugs, and limit alcohol to no more than one drink per day.

Stress: The successful management of stress is very important to the health of the immune system. The National Institute of Mental Health (NIMH) reports that high levels of emotional stress can cause a decrease in the activity of the white blood cells, depressing the entire immune system. Though people who experience chronic stress may have the poorest immune function, temporary stress can also cause marked changes in the immune system. Major life-changing events (death of a loved one, divorce, loss of job, etc.) can have a major impact on the immune system. However, this may only be temporary if you are able to deal with the situation and can develop a positive outlook toward the future. People who are chronically depressed and feel they have no control over their lives should seek medical attention and consider stress management techniques, such as deep breathing, yoga, and meditation.

Loneliness: Human beings, by nature, are social animals. People who join support groups, or who have close family ties or a close friend, exhibit a higher degree of immune functioning than people who are isolated and alone. Socially isolated individuals also experience higher death rates, and tend to die at a younger age.

Attitude: How we perceive the world around us and our attitude toward other people may also affect our ability to ward off illnesses. Research shows that people who have a consistently negative, pessimistic, or hostile attitude show a marked decrease in the interaction between their white blood cells and a generally greater propensity towards illness. In addition, people suffering from diseases such as AIDS, cancer, and heart disease and have feelings of hopelessness with no optimism regarding their treatment or recovery, have higher rates of mortality than those people who remain hopeful, maintain a positive self-image, and are active participants in their own treatment and care. Norman Cousins, a well-known journalist who advocated laughter, love, hope, faith, and confidence as the best treatments for chronic pain and illness, said it best: “Don’t deny the diagnosis, but try to defy the verdict.”

What Can You Do to Help Keep Your Immune System Healthy?

First, review your physical lifestyle behaviors. Make a conscious effort to eat a healthy, nutritious diet that includes lots of fresh fruits and vegetables. Make sure you are getting all the recommended vitamins and minerals. Do not smoke or use drugs, and if you drink, do so in moderation. Exercise regularly and if you are overweight, talk to your doctor about a weight-loss program. Protect yourself from sexually transmitted diseases and ask your doctor about recommended health screenings.

Second, pay attention to your emotional health. Maintain social contacts, a positive outlook, and an optimistic attitude about your life and health. Stay engaged with life-long goals. This isn’t always easy and it is OK to get upset and angry at times. If you find yourself becoming chronically depressed, anxious, and/or hostile, seek professional help. Your immune system will benefit by how well you take care of yourself.