The key word is “balance”. For our immune system to be ready to respond to seasonal viral infections, such as those that cause colds, flu and Covid, it is important that it is itself in good health: that is, in balance. But what exactly does this mean? SoLongevity’s experts answer.
The balance of the immune system
Our immune system must be able to respond effectively to the attack of pathogens, but without overreacting. Our body, in fact, has three lines of defense: the last is that of adaptive immunity, which is based on immune memory. There are two components of adaptive immunity: Th1 and Th2. Greatly simplifying, we can say that the first triggers a powerful initial inflammation, while the second is based on the production of antibodies and has an anti-inflammatory effect. Th1 and Th2 should always be in balance to prevent, on the one hand, the initial inflammation from turning into chronic inflammation, and on the other, autoimmune and allergic reactions from developing.
To learn more about how the immune system works, click here.
Because of aging, however, it becomes progressively more difficult for the body to keep the immune system in balance, which makes us more susceptible to infections. After age 60 it is quite likely that there are imbalances.
How do I know if my immune system is in balance?
Each of us has an immune system with a certain level of balance — or imbalance — at different times of life. Deciphering it is complex, because it cannot be done with standard laboratory tests, which can at most indicate — and with a certain degree of approximation — whether we are in a state of latent chronic inflammation. Regardless of whether or not the immune system is in balance, however, there are rules we can follow to restore this balance or maintain it, without running the risk of over-stimulating the immune defenses.
How to rebalance the immune system?
The first rule is to have a healthy, varied and seasonal diet in order to try to introduce the nutrients the immune system needs: vitamins, proteins, trace elements and so on. It is therefore important to include whole grains, vegetables and fruit, and sources of protein such as legumes, meat and fish, according to the Mediterranean diet.
The second rule is to avoid excess pro-oxidant and pro-inflammatory substances, such as alcoholic drinks and refined sugars.
Third rule: follow an anti-oxidant lifestyle in general: moderate physical activity is always a lifesaver, just as it is important to avoid smoking.
To learn more about immunometabolism and immunomodulating micronutrients, click here (for those who have more time) or here (for those who have little time).
