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IMMUNITY BOOSTERS: THE SAVIOUR OF HUMAN CIVILIZATION

Dhananjoy Saha*

Deputy Director, Directorate of Technical Education, Bikash Bhavan, Salt Lake City,

Kolkata‒700091, West Bengal, India.

ABSTRACT

The idea of boosting immunity is enticing, but the ability to do so has

proved elusive for several reasons. The immune system is precisely

that — a system, not a single entity. To function well, it requires

balance and harmony. There is still much that researchers don't know

about the intricacies and interconnectedness of the immune response.

For now, there are no scientifically proven direct links between

lifestyle and enhanced immune function. But that doesn't mean the

effects of lifestyle on the immune system aren't intriguing and

shouldn't be studied. Researchers are exploring the effects of diet,

exercise, age, psychological stress, and other factors on the immune

response, both in animals and in humans. In the meantime, general

healthy-living strategies make sense since they likely help immune function and they come

with other proven health benefits.

KEYWORDS: Immunity Booster, Vitamins, Blood Doping, Exercise.

Helpful ways to strengthen the immune System and Fight off disease

On the whole, our immune system does a remarkable job of defending us against disease-

causing microorganisms. But sometimes it fails: A germ invades successfully and makes us

sick. Is it possible to intervene in this process and boost our immune system? What if we

improve our diet? Take certain vitamins or herbal preparations? Make other lifestyle changes

in the hope of producing a near-perfect immune response?

WORLD JOURNAL OF PHARMACY AND PHARMACEUTICAL SCIENCES

SJIF Impact Factor 7.632

Volume 10, Issue 9, 2463-2476 Review Article ISSN 2278 – 4357

*Corresponding Author

Dr. Dhananjoy Saha

Deputy Director, Directorate

of Technical Education,

Bikash Bhavan, Salt Lake

City Kolkata‒700091, West

Bengal, India.

Article Received on

21 July 2021,

Revised on 11 August 2021,

Accepted on 01 Sept. 2021

DOI: 10.20959/wjpps202110-20082

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Figure 1: Say no to disease.

Our first line of defense is to choose a healthy lifestyle. Following general good-health

guidelines is the single best step we can take toward naturally keeping our immune system

working properly. Every part of our body, including the immune system, functions better

when protected from environmental assaults and bolstered by healthy-living strategies such

as these:

No smoking.

Eat a diet high in fruits and vegetables.

Exercise regularly.

Maintain a healthy weight.

Drink alcohol only in moderation.

Get adequate sleep.

Take steps to avoid infection, such as washing hands frequently and cooking meats

thoroughly.

Try to minimize stress.

Keep current with all recommended vaccines. Vaccines prime the immune system to fight off

infections before they take hold in the body.

Increase immunity the healthy way

Many products on store shelves claim to boost or support immunity. But the concept of

boosting immunity actually makes little sense scientifically. In fact, boosting the number of

cells in the body — immune cells or others — is not necessarily a good thing. For example,

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athletes who engage in "blood doping" — pumping blood into their systems to boost

their number of blood cells and enhance their performance — run the risk of strokes.

Attempting to boost the cells of the immune system is especially complicated because there

are so many different kinds of cells in the immune system that respond to so many different

microbes in so many ways. It produces many more lymphocytes than it can possibly use. The

extra cells remove themselves through a natural process of cell death called apoptosis —

some before they see any action, some after the battle is won. No one knows how many cells

or what the best mix of cells the immune system needs to function at its optimum level.

Immune System and Age

As we age, our immune response capability becomes reduced, which in turn contributes to

more infections and more cancer. As life expectancy in developed countries has increased, so

too has the incidence of age-related conditions.

Figure 2: Charming Lady and Man.

While some people age healthily, the conclusion of many studies is that, compared with

younger people, the elderly are more likely to contract infectious diseases and, even more

importantly, more likely to die from them. Respiratory infections, including, influenza,

the COVID-19 virus and particularly pneumonia are a leading cause of death in people

over 65 worldwide. No one knows for sure why this happens, but some scientists observe

that this increased risk correlates with a decrease in T cells, possibly from the thymus

atrophying with age and producing fewer T cells to fight off infection. Whether this decrease

in thymus function explains the drop in T cells or whether other changes play a role is not

fully understood. Others are interested in whether the bone marrow becomes less efficient at

producing the stem cells that give rise to the cells of the immune system.

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A reduction in immune response to infections has been demonstrated by older people's

response to vaccines. For example, studies of influenza vaccines have shown that for people

over age 65, the vaccine is less effective compared to healthy children (over age 2). But

despite the reduction in efficacy, vaccinations for influenza and S. pneumoniae have

significantly lowered the rates of sickness and death in older people when compared with no

vaccination.

There appears to be a connection between nutrition and immunity in the elderly. A form of

malnutrition that is surprisingly common even in affluent countries is known as

"micronutrient malnutrition." Micronutrient malnutrition, in which a person is deficient in

some essential vitamins and trace minerals that are obtained from or supplemented by diet,

can happen in the elderly. Older people tend to eat less and often have less variety in their

diets. One important question is whether dietary supplements may help older people maintain

a healthier immune system. Older people should discuss this question with their doctor.

Diet and The immune system

Like any fighting force, the immune system army marches on its stomach. Healthy immune

system warriors need good, regular nourishment. Scientists have long recognized that people

who live in poverty and are malnourished are more vulnerable to infectious diseases. For

example, researchers don't know whether any particular dietary factors, such as processed

foods or high simple sugar intake, will have adversely affect immune function. There are still

relatively few studies of the effects of nutrition on the immune system of humans.

There is some evidence that various micronutrient deficiencies — For example, deficiencies

of zinc, selenium, iron, copper, folic acid, and vitamins A, B6, C, and E — alter immune

responses in animals, as measured in the test tube. However, the impact of these immune

system changes on the health of animals is less clear, and the effect of similar deficiencies on

the human immune response has yet to be assessed.

Citrus fruits: Vitamin C is thought to increase the production of white blood cells, which

are keys to fighting infections. Almost all citrus fruits are high in vitamin C. With such a

variety to choose from, it’s easy to add a squeeze of this vitamin to any meal. Popular

citrus fruits include: grapefruit oranges, clementines, tangerines ,lemons, limes.

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Figure 3: Citrus fruits.

Red bell peppers: Contain almost 3 times as much vitamin C (127 mg). They’re also a

rich source of beta carotene. Besides boosting the immune system, vitamin C may help

us maintain healthy skin. Beta carotene, which the body converts into vitamin A, helps

keep our eyes and skin healthy.

Figure 4: Red bell peppers.

Broccoli: Broccoli is supercharged with vitamins and minerals. Packed with vitamins A,

C, and E, as well as fiber and many other antioxidants.

Figure 5: Roasted broccolis.

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Garlic: Garlic is found in almost every cuisine in the world. It adds a little zing to food.

Early civilizations recognized its value in fighting infections. Garlic may also slow down

hardening of the arteries, and there’s weak evidence that it helps lower blood pressure.

Garlic’s immune-boosting properties seem to come from a heavy concentration of

sulfur-containing compounds, such as allicin.

Figure 6: Garlic.

Ginger: Ginger is another ingredient many turn to after getting sick. Ginger may help

decrease inflammation, which can help reduce a sore throat and inflammatory illnesses.

Ginger may help with nausea as well. While it’s used in many sweet desserts, ginger

packs some heat in the form of gingerol, a relative of capsaicin. Ginger may

also decrease chronic painTrusted Source and might even possess cholesterol-

lowering propertiesTrusted Source.

Figure 7: Ginger.

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Spinach: It’s rich in vitamin C — it’s also packed with numerous antioxidants and beta

carotene, which may both increase the infection-fighting ability of our immune systems.

Similar to broccoli, spinach is healthiest when it’s cooked as little as possible so that it

retains its nutrients. However, light cooking makes it easier to absorb the vitamin A and

allows other nutrients to be released from oxalic acid, an antinutrient.

Figure 8: Spinach.

Yogurt: Yogurt may stimulate immune system to help fight diseases. Try to get plain

yogurts rather than the kind that are flavored and loaded with sugar. We can sweeten

plain yogurt yourself with healthy fruits and a drizzle of honey instead. Yogurt can also

be a great source of vitamin D, so try to select brands fortified with this vitamin. Vitamin

D helps regulate the immune system and is thought to boost our body’s natural defenses

against diseases.

Figure 9: Yogurt.

Almonds: When it comes to preventing and fighting off colds, vitamin E tends to take a

backseat to vitamin C. However, this powerful antioxidant is a key to a healthy immune

system. It’s a fat-soluble vitamin, which means it requires the presence of fat to be

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absorbed properly. Nuts, such as almonds, are packed with the vitamin and also have

healthy fats. Adults only need about 15 mgTrusted Source of vitamin E each day. A

half-cup serving of almonds, which is about 46 whole, shelled almonds, provides around

100 percent Trusted Source of the recommended daily amount.

Figure 10: Almonds.

Turmeric: Turmeric as a key ingredient in many curries. This bright yellow, bitter spice

has also been used for years as an anti-inflammatory in treating both osteoarthritis and

rheumatoid arthritis. Research Trusted Source shows that high concentrations of

curcumin, which gives turmeric its distinctive color, can help decrease exercise-induced

muscle damage. Curcumin has promise as an immune booster (based on findings

from animal studies) and an antiviral.

Figure 11: Turmeric (Haldi).

Papaya: Papaya is another fruit loaded with vitamin C. There is double Trusted

Source the daily recommended amount of vitamin C in a single medium fruit. Papayas

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also have a digestive enzyme called papain that has anti-inflammatory effects. Papayas

have decent amounts of potassium, magnesium, and foliate, all of which are beneficial to

overall health.

Figure 12: Papaya.

Improve immunity with Herbs and Supplements:

Figure 13: Herbal supplements.

Walk into a store, and you will find bottles of pills and herbal preparations that claim to

"support immunity" or otherwise boost the health of your immune system. Although some

preparations have been found to alter some components of immune function, thus far there is

no evidence that they actually bolster immunity to the point where you are better protected

against infection and disease. Demonstrating whether an herb — or any substance, for that

matter — can enhance immunity is, as yet, a highly complicated matter. Scientists don't

know, for example, whether an herb that seems to raise the levels of antibodies in the blood is

actually doing anything beneficial for overall immunity.

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Stress and Immune function

Figure 14: Stress response system.

Modern medicine has come to appreciate the closely linked relationship of mind and body. A

wide variety of maladies, including stomach upset, hives, and even heart disease, are linked

to the effects of emotional stress. Despite the challenges, scientists are actively studying the

relationship between stress and immune function.

For one thing, stress is difficult to define. What may appear to be a stressful situation for one

person is not for another. When people are exposed to situations they regard as stressful, it is

difficult for them to measure how much stress they feel, and difficult for the scientist to know

if a person's subjective impression of the amount of stress is accurate. The scientist can only

measure things that may reflect stress, such as the number of times the heart beats each

minute, but such measures also may reflect other factors.

Most scientists studying the relationship of stress and immune function, however, do not

study a sudden, short-lived stressor; rather, they try to study more constant and frequent

stressors known as chronic stress, such as that caused by relationships with family, friends,

and co-workers, or sustained challenges to perform well at one's work. Some scientists are

investigating whether ongoing stress takes a toll on the immune system.

But it is hard to perform what scientists call "controlled experiments" in human beings. In a

controlled experiment, the scientist can change one and only one factor, such as the amount

of a particular chemical, and then measure the effect of that change on some other measurable

phenomenon, such as the amount of antibodies produced by a particular type of immune

system cell when it is exposed to the chemical. In a living animal, and especially in a human

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being, that kind of control is just not possible, since there are so many other things happening

to the animal or person at the time that measurements are being taken.

Despite these inevitable difficulties in measuring the relationship of stress to immunity,

scientists are making progress.

Does being cold give us a weak immune system?

Almost every mother has said it: "Wear a jacket or you'll catch a cold!" Is she right? There

are two reasons why winter is "cold and flu season." In the winter, people spend more time

indoors, in closer contact with other people who can pass on their germs. Also the influenza

virus stays airborne longer when air is cold and less humid.

Figure 15: Cough and Cold.

But researchers remain interested in this question in different populations. Some experiments

with mice suggest that cold exposure might reduce the ability to cope with infection. But

what about humans? Scientists have performed experiments in which volunteers were briefly

dunked in cold water or spent short periods of time naked in subfreezing temperatures.

They've studied people who lived in Antarctica and those on expeditions in the Canadian

Rockies. The results have been mixed. For example, researchers documented an increase in

upper respiratory infections in competitive cross-country skiers who exercise vigorously in

the cold, but whether these infections are due to the cold or other factors — such as the

intense exercise or the dryness of the air — is not known.

A group of Canadian researchers that has reviewed hundreds of medical studies on the

subject and conducted some of its own research concludes that there's no need to worry about

moderate cold exposure — it has no detrimental effect on the human immune system. Should

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you bundle up when it's cold outside? The answer is "yes" if you're uncomfortable, or if

you're going to be outdoors for an extended period where such problems as frostbite and

hypothermia are a risk. But don't worry about immunity.

Regular exercise is one of the pillars of healthy living.

It improves cardiovascular health, lowers blood pressure, helps control body weight, and

protects against a variety of diseases. But does it help to boost our immune system naturally

and keep it healthy? Just like a healthy diet, exercise can contribute to general good health

and therefore to a healthy immune system.

Figure 16: Yoga.

CONCLUSION

Phytochemicals are chemical compounds found in plants. These phytochemcials are present

in things like fruits, vegetables, whole grains, seeds, nuts, and legumes. They provide a

multitude of health benefits ranging from small improvements such as, lowering blood

pressure, reducing inflammation, and lowering LDL cholesterol levels in the blood to the

major benefits of fighting against the growth of tumors, cancer, cardiovascular disease, along

with being able to boost the immune system.

Antioxidants are compounds that block unpaired electrons in a molecule or atom and keep it

from becoming a free radical. Free radicals are molecules that are either naturally made in the

human body after exercise or can be from exposure to environmental factors such as,

cigarette smoke, pollution, and sunlight. These free radicals are destabilized and are highly

reactive, which produces oxidative stress. This oxidative stress is what causes reactions that

can damage cells in the body and can cause the cells to lose their function and become

pathogenic.

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Polyphenols are organic substances that naturally occur in plants. They are important

antioxidants with anti-inflammatory properties. It was demonstrated that curcumin can

modulate immunity in many ways, mainly via regulation and inhibition of transcription

factors such as nuclear factor NF-kB and activator protein 1 (AP-1). Another

polyphenol, resveratrol, also modulates and promotes immune response.

Dietary prebiotics are a fermented ingredient that affect the composition and/or activity of the

gut microbiome in a way that is beneficial to the host. Prebiotics involve mainly

oligosaccharides and carbohydrates (fructooligosaccharides, galactooligosacharides,

xylooligosaccharides, mannose oligosaccharides). These substances can modulate immune

responses in the gut. Prebiotics regulate the growth of beneficial microbial organisms in the

intestine (commensal bacteria).

Probiotics are live microorganisms that are beneficial to the host in sufficient amounts.

Probiotics and their metabolites balance and modulate anti-inflammatory or pro-

inflammatory immune responses in gut. Probiotics induce antimicrobial peptides such as β-

defensin-2, they increase the production of T regulatory cells, and regulate cytokines and

chemokines. They can also affect the polarization of the immune response (Th1 instead

of Th2) and increase the production of IgA in the gut. The bacterial strains most commonly

used as probiotics are Lactobacillus, Enterococcus, Bifidobacterium group.

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