Episode 105 - How to Support and Strengthen Your Immune System

How to Support and Strengthen Your Immune System

 

What is the Immune system? 

“The immune system is one of the most complex and fascinating systems in the human body. It’s our natural defense network — designed to identify, neutralize, and eliminate pathogens such as bacteria, viruses, fungi, and parasites, as well as abnormal or damaged cells.

Structurally, it’s made up of two main components: the innate and the adaptive immune systems.

1. The innate immune system is your body’s first line of defense. Present at birth: It is the natural, inborn system of defense that doesn't require prior exposure to a pathogen. 
   1. It includes physical barriers, such as the skin and mucous membranes, as well as immune cells, including macrophages and neutrophils, that immediately attack invaders. It’s fast, but not specific — meaning it responds the same way to most threats.
2. The adaptive immune system, on the other hand, is more specialized, provides long lasting immunity. It includes lymphocytes — specifically B cells and T cells. B cells produce antibodies that target specific antigens, while T cells either destroy infected cells directly or help coordinate other immune responses. This system also has memory — so once it encounters a particular pathogen, it can recognize and respond to it faster in the future.

The immune system relies on communication between cells through signaling molecules called cytokines, and it’s supported by organs like the thymus, spleen, bone marrow, and lymph nodes.

But for the immune system to function properly, it requires balance. An underactive immune system increases vulnerability to infections, while an overactive one can cause harm that leads to allergies, autoimmune disorders, or chronic inflammation. So the goal is regulation, not constant activation.

Here are some evidence-based ways to strengthen your immune health naturally:

Boosting our immune system:

The immune system needs care. Chronic stress, poor sleep, lack of nutrients, and little movement can all weaken it. On the other hand, a good nutrient-dense diet — rich in vitamins A, C, D, E, zinc, and selenium — helps support immune resilience, rest, hydration, stress management, and regular exercise, which help it stay strong and balanced.

Other factors, such as gut health and stress levels, play significant roles in regulating immune function. For example, chronic stress elevates cortisol, which can suppress the activity of immune cells. 

1. Prioritize Sleep Sleep is when your body repairs and regenerates. During deep sleep, cytokines — the proteins that help control inflammation and infection — are released. Chronic sleep deprivation reduces these protective molecules, making you more vulnerable to illness. Adults generally need 7–9 hours each night for optimal immune function.
2. Nourish with Whole Foods Nutrition is fundamental to immune health.

• Vitamin C (found in citrus, kiwi, and bell peppers) supports white blood cell function.
• Vitamin D plays a critical role in immune regulation — and low levels are linked to higher rates of infection.
• Zinc (in pumpkin seeds, lentils, and seafood) helps immune cells communicate and multiply.
• Antioxidants from colorful fruits and vegetables protect immune cells from oxidative stress. A balanced diet emphasizing lean proteins, healthy fats, and fiber from plants helps sustain immune cell activity and gut microbiome health. 3. Maintain a Healthy Gut About 70% of your immune cells reside in your gut. A diverse gut microbiome — supported by probiotics (like yogurt, kefir, or fermented vegetables) and prebiotics (from fiber-rich foods like garlic, onions, and oats) — helps train your immune system to respond appropriately to pathogens without overreacting.

4. Manage Stress Chronic stress triggers the release of cortisol, which can suppress immune defenses over time. Practices like deep breathing, mindfulness, journaling, or time in nature lower stress hormones and enhance immune balance.
5. Stay Physically Active Moderate, consistent exercise enhances circulation and helps immune cells move efficiently throughout the body. Activities like brisk walking, cycling, swimming, or strength training three to five times a week can significantly improve immune response.
6. Stay Hydrated Water supports every system in the body, including the lymphatic system, which transports immune cells and clears toxins.
7. Limit Toxins Excessive alcohol, processed foods, and smoking all weaken immune function and increase inflammation. Reducing these exposures helps your immune cells function more effecti