With autumn storms on the horizon, you might wonder how your immune system works and if you can bolster it. The answer is yes, according to immunologist Ger Rijkers. Here's how.
What exactly is your immune system?
"Your immune system is an ingenious network that safeguards your body," explains Ger Rijkers, a medical immunologist and professor of biomedical sciences at University College Roosevelt in Middelburg. "The challenge is, you can't pinpoint it like your liver—it's distributed throughout to protect every part of you." Key players include the bone marrow, thymus, spleen, lymph nodes, and intestines.
Is there such a thing as good or bad immunity?
"Yes, immunity varies greatly between individuals for several reasons. Even in the womb, the foundation of your immune system is laid—uniform for all at first. The womb is sterile, so your immune system starts 'naive.' Post-birth, it faces pathogens immediately. When a baby encounters one, they get sick, but the body builds an army of specialized lymphocytes to fight it off, defeating the cold or flu.
The brilliance lies in memory cells: a few specialized lymphocytes are retained. On re-exposure, they act swiftly, preventing illness—you're immune. More memory cells mean better protection, as recognized pathogens are neutralized faster. Ideally, we'd have memory cells for every pathogen, but exposures differ. Someone with memory for 20 flu strains resists flu better than one with 10. Yet, this doesn't cover other illnesses—one might resist measles while you're prone to colds. Immunity is uniquely personal."
Do men and women differ in immunity?
"Yes, women typically have a slightly stronger immune system due to female sex hormones. Immunity also wanes with age as excess memory cells crowd out new production, and overall bodily functions decline, making pathogens harder to fend off."
How can you boost your immune system?
"Live healthily: eat well, exercise regularly, and keep your body in top shape. A varied diet provides ample vitamin C, D, zinc, and selenium—all proven to support immune function. Supplements aren't always needed; get vitamin C from cabbages, citrus, kiwis, berries, and strawberries. Dutch soil is rich in zinc and selenium, so plenty of fruits and veggies suffice."
What about vitamin D?
"Sun exposure produces enough in summer, but not always otherwise. Get at least 30 minutes outdoors daily between 11 a.m. and 3 p.m. If not, supplement wisely—check the packaging for recommended doses, as some exceed needs by 1,000 times, which harms your body."
If you do get sick, how to recover quickly?
"Ease up—your immune system at full throttle uses 10% of your body's energy, leaving less for daily tasks. No need for bed rest if not required, but slowing down aids recovery."
Text by Priscilla Borgers, Images by Getty Images
