Keep your immune system strong. This article is something I picked from Dr. Benard Aryee on facebook. All credit to him for this wonderful piece. Your immune system is like a football team. You can’t win if you keep benching your best players. Learn how to keep your starting 11 in top shape. They say prevention is better than cure. The truth? Prevention is impossible without a strong immune system. In this writeup, I show you how to make yours bulletproof. Here is what makes them fearless and what makes them useless.
The immune system is your body’s complex network of cells, tissues, and organs that work together to protect you from harmful substances like bacteria, viruses, fungi, parasites, and even cancer cells (Murphy & Weaver, 2016).
It is like a 24/7 security team that can identify intruders, destroy them, and remember them for future defence.
Keep your immune system strong
Main Roles of the Immune System
Recognition: Identifies harmful microbes or abnormal cells.
Response: Mobilises an attack against the threat.
Memory: Remembers the invader so that the next response is faster and stronger (Janeway et al., 2001).
Tolerance: Learns to ignore harmless substances (like food proteins) and the body’s own tissues, to prevent autoimmunity.
Two Main Branches of the Immune System
a. Innate Immunity:
Fast, non-specific, first line of defence
Physical barriers (skin, mucous membranes)
Chemical barriers (stomach acid, enzymes in saliva)
Immune cells like neutrophils, macrophages, and natural killer cells (Chaplin, 2010).
Acts within minutes to hours.
b. Adaptive Immunity:
Slower, highly specific, long-lasting B cells produce antibodies.
T cells directly kill infected cells or help other immune cells.
Provides immune “memory,” the basis for vaccines (Murphy & Weaver, 2016).
Takes days to fully activate after first exposure.
What Makes the Immune System Stronger:
a. Good Nutrition
Balanced diet rich in vitamins (A, C, D, E), minerals (zinc, selenium), and protein supports immune cell production and function (Gombart et al., 2020). In our part of the world it means adding fruits (oranges, pawpaw), vegetables (kontomire, carrots), beans, fish, eggs, and nuts.
b. Adequate Sleep
Adults need 6–9 hours; sleep deprivation reduces infection-fighting cells (Bryant et al., 2004).
c. Regular Physical Activity
Moderate exercise enhances immune surveillance and lowers inflammation (Nieman & Wentz, 2019).
d. Stress Management
Chronic stress suppresses immunity; relaxation techniques like prayer, deep breathing, or walking help (Segerstrom & Miller, 2004).
e. Vaccination
Trains the immune system to respond quickly without causing the disease (Plotkin, 2014).
What Weakens the Immune System
a. Poor Nutrition:
Diets high in processed foods, sugar, and trans fats impair immune cell activity (Gombart et al., 2020)
b. Chronic Stress & Lack of Sleep
Increases cortisol, which suppresses white blood cell function (Segerstrom & Miller, 2004).
c. Smoking & Excessive Alcohol
Smoking damages respiratory defences and increases infection risk (Arcavi & Benowitz, 2004).
Heavy alcohol disrupts gut and immune balance (Barr et al., 2016).
d. Certain Medical Conditions & Treatments
Cancers, diabetes, and some medications (like long-term steroids) weaken immunity (Chaplin, 2010).
e. Sedentary Lifestyle
Prolonged inactivity reduces circulation and immune efficiency (Nieman & Wentz, 2019).
Everyday Practices to Support Your Immune Health:
Eat a colourful, balanced diet with local produce
Drink safe, clean water to avoid constant gut infections.
Sleep well and keep a regular bedtime.
Exercise moderately (e.g., brisk walking 30 mins daily)
Wash hands often and maintain good hygiene.
Avoid unnecessary antibiotics to prevent resistance.
Manage stress with solitude time, meditation, or nature walks.
REFERENCES FOR FURTHER READING
Bryant, P. A., et al. (2004). Sleep and immunity. Pediatric Respiratory Reviews, 5(2), 145–152.
Chaplin, D. D. (2010). Overview of the immune response. The Journal of Allergy and Clinical Immunology, 125(2 Suppl 2), S3–S23.
Gombart, A. F., et al. (2020). Micronutrients and the immune system. Nutrients, 12(1), 236.
Janeway, C. A., et al. (2001). Immunobiology: The Immune System in Health and Disease. Garland Science.
Malaty, H. M. (2007). Epidemiology of Helicobacter pylori infection. Best Practice & Research Clinical
Gastroenterology, 21(2), 205–214.
Murphy, K., & Weaver, C. (2016). Janeway’s Immunobiology (9th ed.). Garland Science.
Nieman, D. C., & Wentz, L. M. (2019). The compelling link between physical activity and the body’s defense
system. Journal of Sport and Health Science, 8(3), 201–217.
Plotkin, S. (2014). History of vaccination. Proceedings of the National Academy of Sciences, 111(34), 12283–12287.
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