Immune Defence – Strengthen Your Immune System
Immune defence refers to the body´s ability to protect itself against pathogens and infections. It is closely linked to the immune system and overall health.
Things worth knowing about "Immune Defence"
Immune defence refers to the body´s ability to protect itself against pathogens and infections. It is closely linked to the immune system and overall health.
What Is Immune Defence?
The term immune defence describes the capacity of the human body to protect itself against external and internal threats, such as viruses, bacteria, fungi, and abnormal cells. In medicine, this concept is closely associated with the immune system -- a complex network of organs, cells, and signalling molecules that work together to keep the body healthy.
In everyday language, immune defence is often used to describe a person´s general resistance to colds, influenza, and other infectious diseases. Strong immune defence is widely regarded as a sign of good health.
Components of the Immune System
The immune system, which underpins immune defence, is divided into two main branches:
- Innate immune system: This part responds rapidly and non-specifically to foreign invaders. It includes physical barriers such as the skin and mucous membranes, as well as immune cells like natural killer cells and macrophages.
- Adaptive immune system: This part develops over a lifetime and responds specifically to particular pathogens. It forms an immunological memory that allows a faster and stronger response upon re-exposure to the same pathogen.
Factors That Influence Immune Defence
Numerous internal and external factors can strengthen or weaken the body´s immune defence:
Strengthening Factors
- A balanced, nutrient-rich diet (e.g., adequate Vitamin C, Vitamin D, and zinc)
- Regular physical activity
- Sufficient sleep and recovery
- Stress reduction and psychological well-being
- Adequate hydration
- Vaccinations to build specific immune responses
Weakening Factors
- Chronic stress and sleep deprivation
- Poor diet and nutritional deficiencies
- Physical inactivity or excessive physical strain
- Smoking and excessive alcohol consumption
- Certain conditions (e.g., diabetes, HIV) or medications (e.g., immunosuppressants)
- Advanced age (known as immunosenescence)
Immune Defence and Nutrition
A balanced diet plays a central role in supporting immune defence. Certain micronutrients are particularly relevant:
- Vitamin C: Supports immune cell function and acts as an antioxidant.
- Vitamin D: Regulates immune responses and may reduce the risk of respiratory infections.
- Zinc: Essential for the development and activity of immune cells.
- Selenium: Protects cells from oxidative stress and supports immune function.
- Probiotics: Promote a healthy gut microbiome, which is closely linked to immune defence.
When Is Immune Defence Compromised?
A weakened immune defence (immunodeficiency) occurs when the body becomes more susceptible to infections than usual. Signs may include frequent or prolonged infections, slow wound healing, or recurring illnesses. In such cases, medical advice should be sought to rule out any underlying conditions.
References
- World Health Organization (WHO): Immunization and Vaccines. Available at: https://www.who.int/health-topics/vaccines-and-immunization
- Calder PC. Nutrition, immunity and COVID-19. BMJ Nutrition, Prevention and Health. 2020;3(1):74-92.
- Janeway CA et al. Immunobiology: The Immune System in Health and Disease. 9th edition. Garland Science, New York, 2017.
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