1. The Impact of Lifestyle Choices on Human Immune Response

2. What is “Immune Response”?
By dictionary definition, immune response is:
”the reaction of the cells and fluids of the body to the presence of a substance that is not recognized as a constituent of the body itself”
In slightly different terms, immune response is what happens when our body recognizes something foreign or unwelcome and reacts to it by sending T-Cells and Lymphocytes to destroy the foreign and/or unwelcome object.

3. What happens when the immune system is functioning properly?
We may not truly notice when our immune system is functioning properly – this is because aside from the sickness, we should feel relatively healthy.

4. But what about when our immune system is not functioning properly?
Some symptoms of immune dysfunction that are more noticeable are:
Frequent infections, such an urinary tract infections, ear infections, occurrences of the common cold and/or flu, pneumonia, meningitis, skin infections, etc.
Digestive problems, such as cramping, loss of appetite, nausea.
Some symptoms of immune dysfunction that may require a doctors and/or hospital visit for diagnosis are:
Inflammation and infection of the internal organs.
Blood disorders, such as low platelet count or anemia.

5. But what about when our immune system is not functioning properly?
Some of these symptoms can be caused by imbalances within our body and lifestyles; these will be the symptoms which we will be focusing on today.
Some of these symptoms are the result of autoimmune and immunodeficiency disorders which must be dealt with using a combination of lifestyle changes, medication, and routine as prescribed by a health care professional.

6. How can our lifestyle affect out immune response and overall health?

7. Stress
Prolonged periods of stress can have an impact on our immune system.
Stress triggers an increase in the production of the hormone cortisol, which impairs the function T-Cells and reduces our body’s ability to fight off infection.
Ways to cope with stress:
Seek support from friends, family, a trusted adult, or a professional.
Exercise
Relaxation techniques such as meditation
Find a routine that works for you.
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8. Sleep Deprivation
During sleep, our immune system releases proteins called cytokines which need to increase when our immune system needs a helping hand in maintaining out health.
When we do not get enough sleep, cytokine production is reduced.
In addition, infection-fighting antibodies are reduced when we do not get enough sleep.
Ways to cope with sleep deprivation:
Meditation before bed
Do not drink caffeine or alcohol before bed
Supplements such as melatonin
Light therapy
Regular exercise

9. Sedentary Lifestyle
A sedentary lifestyle is defined as a type of lifestyle in which an individual does not receive regular amounts of physical activity.
We know that exercise is important to our overall health – but how does it directly affect our immune system?
Exercise reduces stress
Increases the circulation of white blood cells which results in earlier detection of infection.
Exercise may assist in flushing bacteria from the lungs.
Ways to cope with a sedentary lifestyle:
Make time for moderate exercise – this can be anything ranging from going for a walk, dancing in your kitchen, yoga, weight lifting, to taekwondo and many more options to get you up and moving!

10. Diet
Improper and/or diet lacking in certain nutrients reduces the amount of white blood cells that the body is able to produce and circulate.
How can we ensure we are eating food that fuels out immune system?
Ensure to eat foods rich in Vitamin C such as leafy greens, strawberries, papaya, and certain citrus fruits.
Foods rich in Vitamin E serve as antioxidants which can help our bodies to fight off infection. Almonds, peanuts, hazelnuts, and sunflower seeds are all rich in Vitamin E.
Vitamin A, Vitamin D, Folic acid, iron, selenium, and zinc are all vitamins and minerals that are important to immune function AND can be attained through diet.
Supplemental vitamins are available at most grocery and/or drug stores.