What is the immune system? 

The immune system plays an incredibly important role for our bodies and our overall health. The immune system consists of a network of cells, tissue and organs that work in unison to protect the body against viruses, bacteria and disease. Your body’s protective cells are called white blood cells – they work by attacking foreign invaders (microbes) that cause disease. If you have a weakened immune system, you will have a lower level of white blood cells. This will make it harder for your body to fight the microbes that enter your body in an attempt to make you sick. 

However, about 70 percent of our immune system is in the digestive tract, and healthy gut flora is therefore vital for a strong immune system. Our gut flora consists of millions of bacteria and microorganisms that call our intestines home. These bacteria play an important role in our immune systems as they strengthen the body’s intestinal barrier, thus preventing harmful bacteria from entering our bloodstream and much more. The bacteria also help the immune system by increasing the number of antibodies, assisting in protein synthesis and by producing molecules that kill the harmful bacteria. 

Why do some people have weaker immune systems? 

We all have different gut flora in our intestinal tract, so the strength of our immune systems also varies. The foundation of the immune system is already laid down at birth when some of the mother’s bacteria is passed to the child. The gut flora then continues to develop up until we reach about four years of age. We mainly get bacteria through the food we eat, but we also get it from our surrounding environment. Gut flora is part of the adaptive immune system (not innate), which is the part of the immune system that we can control ourselves. We can build up our adaptive immune systems by challenging, training and adapting the body to a life where the body will be exposed to bacteria and viruses. 

Therefore, it is not a good solution to try to avoid viruses and bacteria completely as this will not create the right conditions for your body to strengthen the immune system. However, we can and should ensure that we take proper care of our immune system so that it remains strong and able to defend our bodies against attack. 

It is therefore essential that you take care of your immune system 

Each and every day, your immune system is hard at work protecting and supporting your body, but in order for it to do its job, we need to take proper care of it. An unhealthy diet, stress and too little sleep are examples of things that can have a negative effect on the immune system. But just as the immune system can be weakened, it can also be overstimulated; the important thing is to find the right balance. 

5 tips to boost your immune system 

• Strengthen your gut flora – Healthy gut flora is the key to a strong immune system. Refill your good bacteria and prebiotic fibre, either through the food you eat (fermented foods as well as raw vegetables and fruits) or via a synbiotic supplement. 
• Get plenty of exercise – Exercise has been shown to increase the amount of certain good bacteria that are especially important for a healthy immune system. For optimal health, we need to move our bodies so that we raise our heart rate and break a sweat for at least 30 minutes five days a week. 
• Lower your stress – Perhaps easier said than done, but no less important because of that! The healthy gut bacteria do not like stress, and long-term stress can therefore create an imbalance in the gut flora. Simply laughing or taking a few deep breaths can quickly lower your stress level and boost your mood. 
• Eat plenty of fruits and vegetables – Increased consumption of fruits and vegetables has been shown to have a lot of positive effects on the body, including strengthening the immune system. And raw vegetables and fruits contain prebiotics – the good bacteria’s favourite food. 
• Prioritise sleep – A lack of sleep can have so many negative effects. Studies have shown that people who sleep less than 6 hours each night are four times more likely to have a weakened immune system. Figure out how much sleep you need to feel good, whether it be 7, 8 or 9 hours, and be sure you get that amount every night. 

You can try out these tips to strengthen your immune system as a preventive measure – if you feel that you already have a weakened immune system, we recommend that you seek the advice of a medical professional.