Understanding & DefendingYour Immune SystemThe 14-point Essential Guide

Welcome toImmunis

Introduction .......................................................................................................1

How the Immune System Works ......................................................................2

The Lymph System ...........................................................................................4

Our Immune Fortress ........................................................................................5

Helpful Immune System Responses .................................................................6

7 Top Threats to the Immune System ...............................................................7

Understanding Viruses and Bacteria .................................................................9

Support Your Immune System ..........................................................................11

Table of Contents

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IntroductionEach day our bodies encounter numerous potentially harmful substances.If it wasn’t for our immune system, we wouldn’t be able to last long against the constant barrage of invaders.

The immune system is an extremely complex and intricate system.Many consider it to be the most diverse and fascinating of the body’s systems. Everybody’s immune system is different, and some are not as strong as others.

A healthy immune system is key to supportinga healthy and fulfilling life. To support your own immune system, it’s beneficial to also understand how it works. In this ebook, we’ll take a look at the immune system, how it functions, and how you can strengthen your immune system.

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How the Immune System Works The immune system comes from the Latin word, “immunis,” meaning “safe.” It’s literally what keeps our body safe from invaders. Although it’s complex and is working 24 hours a day, it mostly goes unnoticed until something triggers it to create a response.

The immune system is made up of a network of cells, tissues, proteins, and organs that work together to protect the body. As a healthy immune system is exposed to foreign substances, it identifies harmful invaders and creates defenses that help to isolate and neutralize them.

If you could weigh the entire immune system, it would be about two pounds. But don’t underestimate its size. It packs a lot of firepower, including one trillion cells and 100 quintillion antibodies.

White blood cells (leukocytes) are a major player. And they’re divided into two types:

• Phagocytes that attack invaders

• Lymphocytes that help the body remember previous invaders so they can more easily destroy them the next time

They’re stored in many parts of the body, including the thymus, spleen, bone marrow and lymph nodes. White blood cells will circulate through the body

between the organs and nodes via lymphatic vessels and blood vessels. This helps the immune system work in a coordinated manner throughout the body.

TonsilsMany people only think of tonsils as something in the back of the throat that is often surgically removed from children. But tonsils are an important organ and tool for the immune system. Tonsils are masses of lymphatic tissue and produce lymphocytesto guard the respiratory and digestive system.

ThymusThe thymus is a lymphatic mass functioning in the programming of lymphocytes. It produces and converts B-cells into T-cells, which are specialized to meet a particular enemy. T-cells contribute to immune defenses in two major ways: some direct and regulate immune responses, whereas others directly attack unhealthy cells.

Thymus

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How the Immune System Works They thymus produces a hormone called thymosin, and acts as an incubator for maturation of T lymphocytes.

One reason occasional stress is hard on the immune system, is because stress has been shown to shrink the thymus.

SpleenThis organ is a blood-rich organ that filters blood to remove microbes and debris from the bloodstream. It’s most important functions are to destroy worn out red blood cells, synthesize and stores white blood cells, and act as a blood reservoir. The spleen also is a pumping aid for lymph fluids throughout the body.

Bone MarrowBone marrow resides in the skull, ribs, shoulder blades and hip bones. Bone Marrow generates stem cells that are crucial to immunity.

Spleen

Stomach

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The Lymph SystemLymph NodesThese are gathering points throughout the body where lymph travels to unload toxins and microbes for cleaning.

Before the lymph fluid re-enters the bloodstream, bacteria and invading organisms are filtered out from the lymph fluid and then destroyed so it cannot enter the blood and circulate through the body.

As the fluid leaves the node, it picks up more immune cells to circulate throughout the body.

Lymph FluidLymph is a colorless blood serum derived from plasma

that has leaked from the bloodstream into the tissue spaces and is recovered by a network of tiny vessels that separate it from the bloodstream.

This fluid brings with it tissue toxins, excess fluid, dead cells, and microbes, and removes them from the body.

Lymph VesselsThese are tiny, thin-walled vessels made up of one-way valves that pump lymph fluid along by the contraction of nearby muscles during activity.

Regular physical activity encourages the healthy flow of lymph fluid throughout the body.

Image Source: National Institute of Allergy and Infectious Diseases

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Our Immune FortressThe immune system is almost literally a fortress that protects the body. It has protective barriers, specialized soldiers, manufacturing stations, transportation systems, storage areas and clean-up crews.

Protective BarriersJust as a fortress might have imposing walls, a moat, towers, and other fortifications, the body has various barriers that stand on the front lines. These barriers are the first line of defense against attackers. They include the skin, eyes, nose, mouth and the digestive system.

The Skin Make no mistake, our skin is an immune organ. It’s the outer wall of the fortress that acts as a primary boundary between germs and your body. It contains Langerhans cells, mixed with themelanocytes in the basal layer, that provide early warning to the immune system. It also secretes antibacterial substances, which is why you don’t grow mold on your skin.

The Eyes, Nose, Mouth and StomachThe eyes, nose and mouth are protected by mucous that captures harmful attackers. Lysozyme, and enzyme in tears and mucus, breaks down the cell walls of many bacteria. Saliva is also antibacterial. The nose has tiny hairs called silia that trap particles. Mast cells line the throat, lungs and nasal passages. Mucus traps most germs that are not killed, which is then usually swallowed immediately where germs will face the terrors of the stomach. Most germs will not be able to pass through stomach acid and friendly bacteria.

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Helpful Immune System ResponsesThe immune system’s job is to defend the body, and is activated by invading organisms. The body’s natural defense systems often are the cause of symptoms thataffect our health and well-being. While these responses are not necessarily pleasant, they are often a signal that your immune system is engaged.

CoughingCoughing is a natural reflex that expels foreign substances from the lower respiratory tract. It also serves to clear the lungs and bronchi of excess mucus.

SneezingSneezing is a convulsive explosion of air from the lungs through the nose and mouth. It’s a protective reflex that clears the upper airway of irritants and mucus.

FeverFever increases body temperature to help counterinvading organisms. It speeds metabolism, enhances delivery of oxygen and nutrients, and hastens removal of cellular debris and toxins.

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7 Top Threats to the Immune SystemJust as a fortress wall needs constant maintenance to stay strong, our immune system needs similar supportto function optimally. There are many outside influences that can compromise it without us knowing. Below are 7 things to guard against:

1. Stress-Filled Lifestyle: According to the Centers for Disease Control, as much as 90% of all illness can be directly tied to stress. Stress breaks down the defenses of the immune system and opens the doorway to a host of invaders.

2. Toxic Exposure: It is estimated that 85% of all debilitating diseases are closely related to toxic pollutants present in the environment. These can be in the form of chemicals, cleaning agents, mold, pollutants and pesticides.

3. Free Radical Damage: Free radicals knock out communication pathways between the cells of the immune system, according to Dr. Jesse Stoff, MD. Free radicals steal an electron from a cell, which disrupts and destabilizes the cell. This causes a chain reaction that moves from cell to cell. Free radicals suppress the body’s immune cells, damage DNA and promote aging.

4. Poor Diet: A nutrient dense diet will help support the immune system. But many people’s diet today consists of a lot of calories without the nutrition needed to support the immune system. David Katz, M.D., M.P.H., director of the Yale Prevention Research Center in New Haven, Conn. said, “There’s no question the immune system is influenced by overall health -- and a balanced diet is key. Not only are essential nutrients critical for the . . . immune system, but a balanced diet also has a strong effect on vascular function, and the immune system is dependent on blood flow.”

5. Lack of Sleep: When sleep is interrupted, the immune system cannot complete its defense cycle. The National Sleep Foundation states that 68% of Americans suffer from sleep deprivation. Studies have shown that adults need and average of 8 hours of sleep each night.

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6. Sedentary Lifestyles: The lymphatic fluid is only active when our bodies are active. If you do not move, then your lymph system will become stagnant and toxic. This increases vulnerability of the immune system.

7. Antibiotic Resistance: Even though there has been a decline of infectious diseases over the last 60 years, bacteria is becoming increasingly resistant to existing drugs. Many antibiotics are no longer effective at combating common diseases, and a lack of research into new drugs means there is a dire shortage of alternatives.

“Research and development of new antibiotics isn’t keeping up with the development of resistance. If we don’t do something about it we’ll end up with a situation where all the old drugs have resistance and we don’t have any new ones.”

Dr. Kathleen - Holloway of the World Health Organization.

The Role of Antibiotics

• Effective only for bacterial infections -- not viral or fungal infections

• Antibiotics kill both bad bacteria and good bacteria (probiotics in the gut)

• Antibiotics are life-saving in some cases

• Antibiotic overuse produces antibiotic-resistant bacteria

• Antibiotic resistances is a worldwide public health problem

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Understanding Viruses and Bacteria

Viral InfectionsViruses do not reproduce on their own and need a host cell. Outside of a host cell, viruses cannot replicate themselves.They seize control of a cell, which is often destroyed in the process. They can enter us through the nose, mouth or breaks in the skin. Once inside, they find a host cell to infect.

All viruses follow the same basic steps in what is known as the lytic cycle:

1. A virus particle attaches to a host cell.

2. The particle releases its genetic instructions into the host cell.

3. The injected genetic material recruits the host cell’s enzymes.

4. The enzymes make parts for more new virus particles.

5. The new particles assemble the parts into new viruses.

6. The new particles break free from the host cell.

Once free from the host cell, the new viruses can affect other cells. Because one virus can reproduce thousands of new viruses, viral infections can spread quickly throughout the body.

To reduce the risk of spreading or contacting viruses, here are things you can do:

• Cover your mouth or nose when you sneeze or cough.

• Wash your hands frequently, especially after going to the bathroom or preparing food.

• Avoid contact with the bodily fluids of others.

Step 1:The virus particle attachesitself to the host cell the cell.

Step 2:The particle release geneticinstructions and begins tomake new particles.

Step 3:The new particles break freeand repeat the process.

How a Virus Kills a Cell

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Understanding Viruses and BacteriaBacterial InfectionsBacteria are clever little organisms, but they still need nutrients to grow and make copies of themselves. If they don’t have the right conditions, they’ll often hibernate until the right conditions come along. Unlike viruses, most bacteria are complete cells that can reproduce on their own without having to invade another cell. Some bacteria multiply so rapidly that they crowd out host tissues and disrupt normal function. They can make toxins that can paralyze or destroy cells.

How do bacterial infections spread?

• Contaminated water

• Contaminated food

• Through the air, when infected people sneeze or cough

• Contact with animals

• Touching infected people

• From one part of the body, where they are harmless, to another part, where they cause illness (as when E coli spread from the intestines to the urinary tract).

Flagella

Ribosomes

Chromosome

Plasmids

Cell Wall

Cell membrane

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Support Your Immune SystemThe best way to support your immune system usually comes down to the small changes you can make every day. Lifestyle changes cost you nothing and can provide significant benefits. Make these 7 things a habit to support your health:

HydrationWater helps all of your body’s systems function at optimum levels. Water helps to flush out toxins, provides oxygen to your cells, aides in the production of lymph, carries white blood cells and other immune system cells from the thymus and the bone marrow, and carries white blood cells and other immune system cells from the thymus and the bone marrow, throughout the body. Drinking water also helps your eyes and mouth to be as moist, which allows them to repel foreign invaders.

Exercise RegularlyExercise helps support your immune system. There are many theories why exercise may support the immune system. Some of them include:

• Supporting the lymph system

• Flush invaders out from the lungs

• Increasing the output of wastes, such as urine and sweat.

• Sends antibodies and white blood cells (the body’s defense cells) through the body at a quicker rate.

• Increased rate of circulating blood may also trigger the release of hormones that “warn” immune cells of intruding bacteria or viruses.

• Exercise slows down the release of stress-related hormones.

Get Enough SleepThe more all-nighters you pull, the more likely you are to negatively impact your immune system. Studies that show our T-cells go down if we are sleep deprived. Aside from having a potentially negative impact on your immune system, insufficient sleep may have other health consequences.

Soak in the SunThere now seems to be clear evidence that vitamin D provides support to the immune system by helping immune cells communicate with each other. Source: U.S. National Library of Health. And vitamin D is best absorbed from sunrays.

Reduce Refined Sugar ConsumptionRefined sugars (and that includes refined carbs like white bread) have a plethora of potentially negative effects. According to brain scans, refined sugar is as addictive as cocaine and the average American consumes about 3 pounds of sugar every week. Sugar also suppresses the immune system. Remember, fruits and vegetables do not damage the immune system because they balance sugar with fiber, water, vitamins, and minerals.

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Support Your Immune SystemNutrient Dense FoodsNutrient-dense foods, like Kale, spinach, greens, fruits, veggies, nuts and seeds, are foods packed with vitamins, minerals and enzymes. Pound for pound, these give you the most nutrition per calorie. Nutritious foods help your body, including the immune system, to function properly.

Smile and Stay PositiveNegative thought patterns may have a real negative effect on the health of the body. Optimists tend to heal faster andmaintain health. Smiles and laughter release endorphins, chase away fears, occasional sadness and insecurity.

Reduce StressGet a massage (massages reduce occasional stress and also improves circulation of both blood and lymphatic fluid), do some yoga, take a walk, exercise, breathe deeply, or whatever you can do to reduce stress. Occasional stress is one of the major components that may negativelyeffectthe immune system.

Lighten Toxic BurdenToxins are everywhere and can create havoc on your immune system. Eat clean and stay away from (or reduce your exposure) to chemicals when you can.

Increase Friendly BacteriaOur body’s friendly bacteria have a tough time surviving.The average American diet doesn’t include enough of these friendly bugs, which are important to your digestive system -- one of the body’s first lines of defense. Eat foods like yogurt, kimchi, kefir, and kombucha.