Immune systems are an intensely clever network located inside each human being. These systems work to protect humans against a range of potential health threats. With the lifting of restrictions this week and “personal responsibility” being the new status quo, it is more important than ever to maintain good immunity. Express.co.uk has compiled a list of six easy ways to protect yourself and lower your immunity age.
The immune system is a complex network of cells and proteins which work together to protect your body against infection.
This body system keeps a record of all germs, called microbes, it has ever defeated.
Therefore you will be able to recognise and destroy this microbe quickly if it ever enters your body again.
There are several abnormalities associated with your immune system which take the form of allergies, immunodeficiencies and autoimmune disorders.
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The immune system consists of organs, cells and chemicals designed to attack infections.
The main components of this system include white blood cells, antibodies, the complement systems, the lymphatic system, spleen, thymus and bone marrow.
These are the elements of your immune system which work to actively defeat the infection.
As well as your immune system, your body also protects itself from disease using your skin, lungs, digestive tract and body fluids.
Obesity and exercise
Regular exercise is one of the key factors which can help prevent a decline in your immune system.
One’s immune system declines by two to three percent a year from your 20s.
But those who exercise regularly will have extra protection against this rate of decline.
Research in the British Medical Journal found those who walked for at least 20 minutes a day had 43 percent fewer sick days due to the common cold.
Smoking and binge drinking
Smoking has a number of negative influences including increasing your immune age.
This in turn reduces your risk of combatting serious illness and means you are likely to live for a shorter period of time.
Binge drinking prompts a reduction in white blood cells which are used to combat infections.
Therefore avoid binge drinking alcohol as it makes your immune system less active.
Protein and diet
Poor gut health can increase one’s immune age according to scientists, whereas a healthy microbiome can slow down this ageing process.
You should try to eat as much plant food as possible as these support antibodies.
Slow fermented sourdough bread is also very helpful to your gut.
Protein does not necessarily have to mean meat or fish – eating a range of different proteins is also very helpful to extending your immune body’s lifespan.
A study of 120 older adults found that a Mediterranean diet, high in vegetables, fruit, pulses, wholegrains, oily fish and olive oil, had a positive impact on ageing immune cells.
Vitamins
Vitamin D has a long-established role in one’s immunity.
Spending plenty of time outside in the sunshine and taking supplements when the sun’s rays are insufficient is crucial to extending your immune system’s functionality.
An estimated third of people in the UK are vitamin D deficient and therefore supplements of this kind are often advised for Britons especially.
Stress
Stress is one of the most devastating influences on health.
It can impact your sleep pattern and mental health hugely and therefore avoiding and managing stress effectively is essential.
Those quick to anger tend to have immune systems which are constantly primed for inflammation which means they weaken with age.
Socialisation
Social connection is also important as loneliness can cause immune systems to go into stress.
This prompts an inflammatory response which can cause long-term damage.