Fall is here. The leaves are turning beautiful fall colors. The morning air is crisp. The smell of pumpkin and cinnamon fills the air. However, viruses and bacteria are also present. Fall and Winter months make up the bulk of traditional cold and flu season, but there are simple steps you can take to try to stay healthy.
Many patients ask what they can do to boost their immune systems, but the key to health may not be in the yearly “boost” but rather in regular maintenance. Our bodies are made up of about 30 trillion cells and are infested with nearly 39 trillion microbes.
With that many germs in our bodies, it seems like a miracle we can even survive. This article will discuss the basics of our immune system and how it works, the different types of germs, and what we can do to keep our immune systems functioning optimally.
What is an Immune System and How Does It Work?
Our immune system is a complex group of cells, tissues, and organs that work together to prevent disease and infection. The primary goal of an immune system is to keep harmful germs out of our bodies. If a harmful germ gets in, the immune system must destroy the pathogen quickly to minimize the damage and promote healing. Lastly, the immune system must develop a plan if the same pathogen tries to invade again.
There are two components to our immune systems:
The Innate Immune System: This is our first line of defense. Our natural barriers (i.e. skin and gut) and mucous membranes (i.e. lining of nose and mouth) respond quickly to attempted invasions of bad germs and
The Adaptive Immune System: This system is our second line of defense. It takes longer to activate than the Innate Immune System, but produces specific antibodies targeting harmful pathogens (B Cells) or can directly kill infected cells (T Cells). After the pathogen is cleared, some remaining B and T cells become memory cells. These cells help our immune system respond more efficiently if the same pathogen enters our bodies again.
Humans come in contact with about 60,000 different types of germs every day, but with a healthy immune system, less than 2% of those are harmful.
Are you a good germ or a bad germ?
The word "germs" usually has a reputation for being bad, but there are helpful germs in our bodies that create microbiomes or small living environments. We have several microbiomes in our bodies, including our skin and gut.
Skin
Our skin microbiome assists in creating a barrier between the outside and inside of our bodies. Our skin barrier functions as a part of our immune system by protecting us from harmful bacteria, viruses, and fungi. It also monitors for pathogens around us and alerts our immune system of potential threats that deserve an immune response.
The microbiome responds to injuries like burns, cuts, and scratches by triggering an inflammatory response to aid with healing. An optimal skin microbiome will protect your body from infection, UV damage, and help activate and deactivate your immune system.
Everyday activities can hurt your skin microbiome. Increased exposure to UV radiation, harsh skincare products, oral antibiotics, and a diet high in sugar and saturated fat are just a few factors that will alter skin microbiomes. To keep your skin functioning optimally, you should maintain a healthy diet, exercise, moisturize, and avoid over-sanitizing or exfoliating.
A probiotic skincare routine can help re-establish a functional skin microbiome, but too much exposure to probiotic care can cause a negative effect.
Gut
Gut bacteria are critical for digestion, immune system function, and creating a barrier for harmful bacteria. It is estimated that there are more than 100 trillion bacteria in the gut. This number is much higher than the total number of people who have ever lived on Earth. The role of the gut microbiome is so critical to optimal human health that researchers are now considering the microbiome its own separate organ.
The power of gut microbiomes is extensive and comprises 70-80% of our immune system. A healthy gut may help prevent illnesses that attack the neurological, immune, respiratory, and cardiovascular systems. Alterations in gut health have been linked to increasing the risk of obesity, metabolic disorders, and autoimmune diseases.
Factors that disrupt gut health include a diet high in sugar and saturated fat, low fiber diets, antibiotic usage, lack of physical activity, alcohol, tobacco, and not getting enough sleep. Research from the National Institutes of Health (NIH) has also linked COVID-19 to disruptions in healthy gut microbiome.
Improving your overall health will improve your gut health. To improve your gut microbiome, follow these simple steps:
Eat a healthy diet that is high in fiber.
Keep your sugar and saturated fat intake low.
Drink plenty of water. Exercise regularly.
Get enough sleep each night.
Limit your caffeine and alcohol consumption.
Taking probiotics or eating fermented foods, like yogurt or kefir, can also increase healthy gut bacteria.
Before adding or altering supplements, speak with your healthcare team.
In the second part of this article, we will discuss how to build a better immune system, what can be done to increase immunity, and how chiropractic care can help you in the future.
Are you concerned about your health this coming flu and cold season, or are you just feeling sluggish or off balance? Skyline Chiropractic and Sports Medicine can help align your spine and your nutrition for a healthier, energized you! Please don't hesitate to give us a call at 724-203-0783 or e-mail us at danielzorn@skylinechiropractor.com
We are locally owned and operating in Hopewell Township, at 2253 Brodhead Road, Aliquippa, PA 15001, since 2012.
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