How to Help Your Immune System Fight Off Viruses
Fighting viruses has always been such an undertaking. While the world is full of microorganisms, not all of them are harmful. Only some are. And it’s our immune system’s job to protect us against the damaging ones. But is the immune system fail-proof? Unfortunately, no. Some pathogenic or harmful microorganisms can successfully invade it. The good news is that there are several things we can do to address it. We might even be able to prevent it from happening in the first place.
Viruses and Other Types of Microorganisms
There are several kinds of microorganisms or microbes. There are bacteria, viruses, fungi, algae, protozoa, archaea, and parasites or most commonly known as worms. They can cause infections in our bodies.
Two of the most infamous ones are bacteria and viruses. These guys have had a bad rep for being straight-up destructive.
But not all of them are. In fact, we have some of them in our bodies and a few are actually helpful.
Wait, we have viruses in our bodies?
Yep. We call them virome.
If you search online for some medical information, you’ll find that both bacteria and viruses have claimed many lives both in the past and in the present. Fighting viruses and other microorganisms were, and probably will always be a part of us or so it seems.
Pathogenic bacteria and viruses are dangerous. But viruses are harder to treat.
But what exactly is a virus?
Good question.
A virus is a microbe made up of DNA or RNA with protein cover but doesn’t have the parts that make up other microorganisms. This means the treatment for the others won’t apply to it.
Viruses cannot reproduce by themselves. For this, they need to infect the host’s cells, and in the process, damage them.
But there must be a way, right?
Thankfully, yes. There are several:
Immunology and Immunity
Our body has several protections of its own. For one, our skin, the largest organ in the body, is one of the first lines of defense. It actually serves in fighting viruses as well.
Beyond the skin though lies the actual soldiers of our body that fight off foreign invaders that attack and damage us from the inside. They are, say, our first responders.
Our immune system is a complex mechanism composed of organs and cells that protect us against infections. Now more than ever, immunologists are working overtime to find answers in the time of the current pandemic.
For now, let us know how the immune system functions so we can understand what actually happens when microorganisms attack us, particularly viruses.
How the Immune System Works
The major cells of the immune system are the white blood cells or WBCs. Like red blood cells, WBCs are formed in the bone marrow. To get to infections, WBCs travel through the lymphatic vessels along with the blood.
There are three stages of defense:
Prevention
General Defense or Innate Immunity
Specific Defense or Acquired Immunity
Prevention involves blocks like our skin which is like a physical wall. Others are the mucus membranes, digestive enzymes, and some bacteria in our gut. They are our first line of defense.
General Defense involves neutrophils and macrophages, types of WBC that swamp and absorb pathogenic microbes and the cells they infect. But when these invaders are still inside our cells, WBCs as a whole won’t be able to see them.
When the body knows that there is infection but doesn’t know the exact location, it produces class I major histocompatibility complex proteins or MHC Class I to expose the virus via the proteins they make while inside the cell.
This is when Specific Defense takes place. The T lymphocytes or T cells roam around to look for the infection, identify the target cells containing the invaders, and destroy them.
B cells are also fighting viruses. But they have a different approach in doing so. They produce antibodies.
Okay, so what are antibodies now?
Antibodies are also proteins that recognize invaders. They stick to the virus to, first, neutralize them thereby rendering them incapable of infecting other cells.
Second, they ramp up their own production and surround the virus. This action causes the viruses to stick together, making them an easier and “more visible” target for the rest of the immune cells.
And third, viral antibodies can directly activate phagocytes. Neutrophils and macrophages are phagocytes. Activating phagocytosis means fighting viruses and destroying them on site.
Moreover, this action can also damage the phospholipid bilayer (another coat) of some viruses to eliminate them more efficiently. Natural killer cells also take part in fighting viruses and destroying them.
Yes, our cells get damaged and even destroyed in the process, but when there’s an infection, the body responds by creating more cells.
Isn’t our immune system impressive?
But with all these remarkable defenses, some viruses are just too stubborn to kick the bucket. Our immune system can still get compromised. Some of the WBCs get overwhelmed by the viruses before we develop immunity.
This is when medical treatments apply.
Health Medicine
Antibiotics won’t work against viruses simply because viruses are believed to be non-living. Or at least not dead.
It’s actually tricky to describe viruses. They have DNA or RNA but not the other components that make up a life form. They’re inactive unless they infect a host.
Treating them, therefore, will not be easy as giving antibiotics to a bacterial infection.
Antiviral Medications
The most common viral infections are respiratory in nature. This includes the common cold, sinusitis, the flu or influenza, pneumonia, and bronchitis or bronchiolitis.
Viruses can also infect other parts of the body such as gastroenteritis in the gut, hepatitis in the liver, chickenpox in the skin, rabies and meningitis in the brain, Zika virus in fetuses, and dengue in the blood.
As far as drugs and seeking medical help go, there’s only so much medicine can do to the virus itself. For most viral infections, treating them means treating their symptoms. For others, however, there are specific antiviral drugs for influenza, herpes, HIV (human immunodeficiency virus), Hepatitis B, Hepatitis C, and Ebola.
Many of these medications work not by directly fighting viruses, but by disturbing the replication process of the viruses. But even then the scope of these drugs is limited.
Viruses hide inside our own cells and these drugs can only target some metabolic processes. In addition, these drugs can also make viruses resistant in the long run and some of them have adverse effects.
So you see, viruses are such a pain to treat. This is why addressing their symptoms is an efficient mode of treatment.
Fluids for dehydration, nasal decongestants for colds, nonsteroidal anti-inflammatory drugs for fever, and lozenges for sore throat – all these can make the condition less aggravated in a way.
Vaccines
Vaccines work differently than medications. They operate by preparing our immune system to first, recognize the invaders, and next to combat them.
Components from the pathogen are extracted and introduced to the body. This initiates an immune response.
Wait, we just eliminated the virus. Now we put it back in?
Yes, and no.
There are different types and approaches to introducing a vaccine. A vaccine can contain a naturally-weakened pathogen, its dead parts, protein or carbohydrate parts, deactivated or dead toxins, camouflaged bacteria, or DNA that is still in experiments.
Whatever a vaccine contains, the idea is to extract the antigen of the virus. All viruses and bacteria have antigens.
They are injected into the body. The body will recognize them, generate antibodies, record, and remember them.
If they do come back, the immune system remembers them and will then rapidly attack, kill, and prevent them from causing sickness or signs and symptoms again.
Today, more people are now getting interested in supporting their immune systems. Given the situation, we are facing worldwide, taking care of our health has become crucial for many.
Now, you might be thinking,
If microorganisms always have a way of infecting us, then what difference does fighting viruses through preparation and prevention?
Oh, it makes a difference, alright. Even at a cellular level, our cells need certain nutrients to help protect them against viruses and other intruders.
Important Nutrients
Many processes in our body, especially metabolic ones, require oxygen. When it comes to the immune system, some immune cells create reactive oxygen species (ROS). ROS contain highly reactive oxygen.
While they help fight off viruses, they can also damage the parts of our cells that are supposed to engage these viruses. Vitamins C and E and minerals iron, zinc, copper, and selenium help are antioxidants. They help protect the immune cells as well as monitor ROS.
Remember the part when the body produces more cells when there’s an infection? This is called proliferation.
Aside from energy and protein, the body also needs micronutrients to produce and develop new cells and these include vitamins A, B6, B12, D, folate, and minerals iron and zinc.
And to deliver immune cells and antibodies to the infected or inflamed area, omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are essential. They themselves are anti-inflammatory too!
Gut Health
Ever heard the saying that goes, “Good health starts in your gut.”?
This is actually true. There is evidence that the microbiome in the gut, aka the capital where trillions of microorganisms live, has a major role in immunity.
It is where antimicrobial proteins are made. And our diet is key as to what microorganisms live in our gut.
Now, I know that carbohydrates and proteins in the diet help create cells in the body. But don’t go heavy-handed on carbs or a carnivore diet. Too much is never the answer.
Instead, go for a well-balanced diet that includes them, as well as other essential ones such as vegetables, fruits, legumes, and whole grains. These food groups have been shown to support and maintain the needed microbes.
Some microbes in our gut are in fact important because they digest and feed on fibers that can stimulate immune activity. This is the reason why eating foods that have prebiotics and probiotics is important.
Prebiotics contain fibers, while probiotics contain good bacteria. Aside from the ones mentioned above, prebiotic foods include seaweed, onions, garlic, asparagus, and leeks.
Probiotic foods also include yogurt with live cultures, sauerkraut, kimchi, tempeh, and kombucha tea among others.
A daily diet of these foods and nutrients is highly effective. However, if you’re not getting enough of them, vitamin and mineral supplements, as well as probiotic supplements can help.
But unless your doctor tells you otherwise, always take them in the right amount. Because hey, we can get toxicity from them too. And taking too much might even negatively affect the immune system.
Exercise
Exercise is synonymous with a healthy diet when it comes to health in general. It makes your muscles, bones, organs, and overall body healthy. Plain and simple.
It helps protect us against sickness. Moreover, it paves the way for good circulation by which the immune system heavily relies on. So yes, exercise gets a big nod.
Alternative and Natural Ways
Sunlight
The induction of Vitamin D synthesis plays several important roles within the immune system, not to mention supporting bone homeostasis.
Echinacea
Echinacea, or coneflower, belongs to the daisy family. It has been studied and shown to fight the influenza virus. But there is no human research to back this up.
It doesn’t do much when taken after having a cold, but it just might when taken before having a cold.
Elderberry
Elderberries are popular during flu season. They are sold as syrups or in powdered form and claim to help with the flu.
Some people who have taken the syrup recovered faster than if they didn’t take it. An explanation may be that elderberries promoted some chemical responses in the immune system. However, those who take medicines such as an immunosuppressant should steer clear from elderberry.
Also, raw elderberries contain cyanide, a dangerous chemical. So, if a syrup says raw unfiltered, put it back to the shelf.
Virgin Coconut Oil
Virgin coconut oil or VCO has been attracting attention even before the epidemic vs pandemic happened.
VCO is derived from a fresh coconut meal that undergoes a natural process. This means that the oil produced did not undergo any type of heating to alter its properties.
VCO has got some good research going on. While it has been concluded that VCO can inhibit the growth of staphylococcus aureus, the bacteria responsible for skin infections and even pneumonia, VCO has also been found to have positive effects against other microorganisms.
When it comes to fighting viruses, because of its high lauric acid (LA) content which is about 40-60 percent, VCO has been found to be not only antibacterial but also antiviral, antifungal, and even antiprotozoal. And to top it all off, it can also boost the immune system.
Steam Inhalation
Steam inhalation works but only in some cases such as nasal congestion, some headaches, and runny nose. The virus that causes these symptoms or the common cold causes swelling and inflammation in the nasal passages. This creates the “stuffiness” and the feeling that something is stuck behind our noses.
Steam inhalation is not fighting viruses, more so killing them. Rather, it helps loosen up the mucus in the air passages to make breathing easier and better. Steam inhalation can be achieved through a hot shower, a vaporizer, or a good old pan or kettle of hot water.
Not a fan of steaming? You can also try drinking warm beverages like tea or eating soups. Or you can also eat spicy foods. I bet this will catch your sinuses’ attention.
Other Health Tips
Aside from a healthy diet and exercise, here are some health tips that can help support a good immune system:
Get quantity and quality sleep. 7-9 hours is a good range. Also, try to get good sleep, not disturbed sleep.
Manage your stress. Stress always means trouble not just for the immune system, but also for the whole body.
Avoid smoking or being around it. Smoking can make the body more prone to infections and diseases. And the smoke does the same to second-hand smokers.
Reduce alcohol intake. Like smoking, drinking in excess weakens the immune system, which makes you catch infections more easily.
Also, here are some of probably the simplest and easiest medical tips out there but we tend to forget especially today:
Sanitize your hands by washing with soap and water or using alcohol or sanitizer instead.
Always sanitize anything your hands always hold: your workspace, phone, computer, etc.
Wear a mask if you’re sick or if you know people around you are.
Keep that distance. Even 5 feet should be good.
Avoid crowds as much as possible.
Avoid touching your eyes, lips, and the rest of your face.
Nobody wants to take a trip to the hospital. I know I don’t. Taking good care of our bodies really is the golden rule.
Our body protects us. It only makes sense that we take good care of it. Our everyday health should be a priority, not an option.
References
https://www.genome.gov/genetics-glossary/Virus
https://www.scientificamerican.com/article/are-viruses-alive-2004/
https://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system
https://www.msdmanuals.com/home/infections/overview-of-viral-infections/overview-of-viral-infections
https://lpi.oregonstate.edu/sites/lpi.oregonstate.edu/files/lpi-immunity-infographic_0.pdf
https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=85&contentid=p00630
https://www.publichealth.org/public-awareness/understanding-vaccines/vaccines-work/
https://www.cdc.gov/vaccines/hcp/conversations/downloads/vacsafe-understand-color-office.pdf
