The functioning of our immune system and our resistance

We are more aware than ever that our health is constantly under attack from aggressive and dangerous enemies. Fortunately, our immune system is sublimely equipped to protect us against attacks from bacteria and viruses. But how does our immune system actually work? Where is it located, what is it made of, how does it communicate, how does it react so quickly and how can it learn? And what can we do ourselves to help? As wonderful as it is, it is not infallible. It can make mistakes. And that could become a source of diseases as serious as those it protects us against if it gets it right. You can read all about it in this blog.

Immunology

Immunology is the science of the immune system that explains the mechanisms and principles of inflammation. Thanks to immunology, we know that inflammation occurs when the immune system is called into action to defend us against external enemies. We enter the realm of the lymph node, the spleen and the white blood cell.

The immune system is everywhere. This is necessary because an attack can occur anywhere. Viruses and bacteria can infect the body through numerous entry points. Sometimes they come through the skin, sometimes through the lungs or through the intestines. Every surface between our self and the non-self is open to attack and must be protected.

It is unavoidable that the human body is attacked by non-human organisms such as bacteria or viruses, which are collectively referred to as antigens or non-self. Inflammation is what the immune system does to protect our bodies from non-self.

Inflammation and immunity keep us alive in a hostile world.

Building blocks and messengers

The fundamental building blocks of our body are our cells: our cells that come in millions of varieties and are all specialized for their own function. Nerve cells form the largest part of our nervous system, white blood cells the majority of the immune system and endothelium the inner lining of (artery) veins in the cardiovascular system.

White blood cells are further subdivided into more specialized immune cells such as macrophages, lymphocytes and microglial cells. These cells are the key players of the immune system.

The raw material of all cells is protein and there are billions of different proteins in our bodies, each built according to a DNA code that we inherited from our parents. Enzymes are proteins, many hormones such as insulin are proteins, just like antibodies and cytokines.

Many proteins act as biological signals that convey information within a cell or between cells by recognizing and binding to another protein called a receptor.

Macrophages

The immune cells that are distributed in the largest numbers throughout the body and guard most of the border are the macrophages. Macro means “big” and fagein means “food”. Imagine a macrophage as a large cell that eats a lot. Particularly a lot of bacteria. It envelops them in a membrane and digests them using enzymes.

It is an effective killing machine, but its strongest weapon against ignition is its short-range weapons. He must have direct physical contact with the bacillus: man-to-man combat. A single macrophage is therefore only able to deal with a bacterial inflammation within a limited distance, a few millimeters from its location.

To protect our bodies, many millions of macrophages must be stationed as border guards at strategic positions where they are likely to be attacked.

The intestine is an important battlefield. The lining of the intestine is thin and permeable to absorb nutrients from food. The intestinal wall is constantly penetrated by bacteria and is defended by a legion of macrophages stationed permanently and closely together from mouth to anus.

The same story applies to the lungs, genitals and urinary tract and the surface of our eyes: wherever the body is exposed to the outside world you will find an abundance of macrophages.

Yet bacteria will inevitably break through the front line. They avoid being immediately eaten, reproduce and spread throughout the body via the bloodstream and the limphylls. Hence, to defend our vital organs, additional macrophages are stationed in the spleen, liver, brain, kidneys, muscles, fat tissue and bones.

Communication

If the macrophages want to defend our body in a coordinated manner, communication is necessary. Communication turns us macrophages into a well-cooperative army instead of individually operating soldiers.

There are 2 main ways in which the macrophages communicate with each other: Direct contact with one other macrophage or by secretion of proteins, so-called cytokines that can move freely through the body and send signals to many other cells.

Cytokine secretion is more suitable for sending a general message about the status of inflammation and the inflammatory response to it.

Cytokines are secreted by macrophages into the bloodstream, circulate through the body as inflammatory hormones and bind to specific recipients, so-called receptors on the surface of other macrophages. They signal to them to become angrier and more inflamed.

Macrophages are in a dormant state for sometimes decades and patiently stand guard over that one piece of skin or intestine. They are very sensitive to cytokine signals sent by other macrophages when they need help. They are awakened by it, leave their shelter and move towards the source of the ignition signal to support their comrade.

Direct contact is best for communicating very specific information about a hostile organism.

Direct communication takes place in the lymph nodes in, for example, the armpits, the groin, the neck and along the entire line between the chest and abdominal cavities. Hence the swelling in the neck a few days after a throat infection. But also in the “organs” of the immune system, the spleen, bone marrow and thymus.

Macrophages move there to report and communicate directly with each other. They carry small protein fragments from the bacteria that have eaten and digested them.

In the lymph nodes, the macrophages look for so-called lymphocytes that can read these protein particles and they decide what action from the immune system is needed to repel this attack. In general, this means a further escalation of the immune response.

Respond and learn quickly

Bacteria and viruses can double every 20 minutes and therefore multiply exponentially. It is therefore important for the immune system to respond as quickly as possible.

There are millions of different types of bacteria and viruses and it is impossible for our macrophages to recognize them all. Over millions of years of warfare between invaders and our bodies, our macrophages have learned that there are important similarities in the biological composition of different types of invaders.

Once they recognize that biological composition, they immediately respond without thinking or asking questions.

For example, bacteria in the intestine have a hard outer wall to protect themselves against digestion by the intestine. The outer wall contains liposaccharide or LPS, a molecule that our body cannot produce and is therefore foreign to the body. If there is LPS on the outer wall of a cell, the macrophage no longer has to think and immediately fires a shot.

Each macrophage has been trained and programmed by evolution to respond quickly to certain landmarks and to fire immediately.

Importantly, the immune system is not only pre-programmed, it can also learn from the enemy.

Vaccination is an important example of this. You are vaccinated with a weakened form of the bacillus. First you will experience some pain or swelling at the site of the vaccination. This points to the innate immune response of local macrophages.

However, the aim is to stimulate the lymphocytes of the immune system to produce antibodies. These are proteins specifically designed to recognize and bind to non-self. The immune system will continue to produce it for several to decades from now and can scale up to mass production as needed.

Our body has now learned something useful and will be able to use it as soon as necessary.

Downside of the immune system

Just like real warfare, our immune system also has a downside. It can cause unintentional collateral damage to our own body or be incorrectly adjusted and deliberately target the wrong cells.

Macrophages envelop invading bacteria and spit large amounts of digestive enzymes and bacterial fragments into the surrounding tissue. This is toxic to innocent bystanders such as bone, muscle or nerve cells that happen to be near the infection.

As more macrophages are called to the scene of the disaster, more innocent bystanders will be affected and the negative effect will increase. Compare it to a mass bombardment that flattens an entire city instead of just the enemy military installations.

In this way, the macrophages prevent the inflammation from spreading throughout the body with a deadly effect, but the damage will be enormous on site. If the inflammation is not completely eliminated but merely contained and a trench war continues for months or even years, normal tissues will be permanently damaged.

Muscles, skin and bone are then replaced by a hard, fibrous tissue.

In the most extreme case, this is also called a cytokine storm. So much cytokine is secreted in a short time that it can cause organ failure and even death.

In addition, the immune system is not always right and can focus on itself, our own body cells.

Sometimes the pieces of protein that are brought to the lymphocytes by the macrophages are not from bacteria but from our own cells. This allows lymphocytes to direct a hostile immune response against their own self and produce antibodies that target their own cells, so-called autoantibodies.

The disease-causing effects of these autoantibodies can be as dramatic as the disease-curing and disease-preventing effects of antibodies.

8 tips to support your immune system and increase your resistance

Good night

While sleeping, your body gets the chance to recover. Therefore, ensure an optimal night's sleep:

• Try to go to bed and get up at the same time. Sleep at least 7 hours.
• Food and drink (alcohol) causes inflammation and strain. Do not eat or drink (except water, tea) after your last meal.
• Calm down mentally. No screens, no emails after (e.g.) 9pm.
• Step into the now and let go. Take a cold shower (2 minutes) before going to bed.

Healthy weight

Too much body fat and too many carbohydrates stimulate inflammation. Eating too often promotes insulin resistance and leads to diabetes. Moreover, being overweight encourages snoring, which leads to poorer sleep. Work on your weight and fat percentage.

• Only eat your 3 meals, no snacks
• Do not drink alcohol and soft drinks, limit yourself to water, tea and black coffee
• Reduce carbohydrates drastically, preferably 30% of your meal via fruit and vegetables
• Maximize vegetables to 80% of your plate
• Nutritional rest 1 to 2 times a week by not eating anything from 8 in the evening until lunch the next day

You start burning fat, which leads to less inflammatory burden on your body and more energy.

Avoid stress

Stress produces hormones that keep your body on constant alert, ready to run.

• You often put stress on yourself. Don't look for a solution from someone else.
• Do you worry about the past? Do you have concerns about the future? Get into the moment – ​​meditate, do yoga, take an ice bath
• Find out where you want to set your boundaries and say no more often (in a convincing but friendly way)
• Does your self-image match what those around you see? Investigate it and you will gain new insights
• Breathing rest – examine your breathing pattern, breathe calmly through your nose

Do not smoke

• Real? Do we still need to talk about this?

Eat healthy and varied

• Carbohydrates just passed by
• Cook from fresh ingredients. It is healthier and requires creativity and attention which helps reduce your stress.
• Reduce ready-made things: from cookies to meals
• These are often full of sugars and incorrect inflammation-stimulating fats (omega-6).

Drink more water

You need fluids and drinking water is the best way to provide your body with that fluid.

• Start the day with a large glass of water. After all, you slept and sweated all night.
• Drink about 1.5 to 2 liters of water for the rest of the day. Your body needs water not only to function properly, but also to get rid of waste products.
• Stress and tension also cause waste products. If you don't drink enough, these waste products pile up and affect your resistance.

Exercise more

Exercise affects everything - from good sleep to healthy weight to less stress. You were made to move. Get out of your chair.

• Start with 10,000 steps per day. Your phone keeps track of it automatically. Or invest in a smartwatch.
• Start the day with a walk. Take a walk in the afternoon. Finish with a walk. You choose.
• In any case, pick up at least 1 regularly. Walk briskly for at least 45 minutes. Make it a habit… today.
• Do it before a meal and you will digest the meal better.
• Add three other sports moments of at least 1 hour.

Good hygiene

Door handles, taps, light switches and stair railings are a hotbed for viruses and bacteria. Clean them regularly.

• Keep your nails
• Wash your hands after visiting the toilet or going out such as the supermarket
• Or before preparing food and drinks
• Sneeze into your elbow
• Ventilate. Provide fresh air.

The best vitamins & minerals for your resistance

A healthy and varied diet with sufficient fruit and vegetables is the basis for a strong immune system. By eating a healthy and varied diet you should in principle be able to get all the vitamins and minerals you need. The following vitamins and minerals have been shown to have a positive influence on your resistance.

Vitamin A – also ensures good resistance because it plays a role in the development of a type of white blood cells that help protect your body against pathogens. Vitamin A is found in eggs, dark leafy vegetables and cod liver oil, among other things.

Vitamin C – helps the natural defense system of your body cells against external influences and thus has a positive influence on your immune system. Oranges, (fresh) orange juice, broccoli, tomato, strawberry and red or green pepper are all rich in vitamin C.

Vitamin D – supports the immune system and thus helps protect the body against infections. Between March and October, sunlight is our main source of vitamin D. In the winter months, vitamin D production is low or absent. Then your body uses the stock you built up during the summer months. You can supplement this with a supplement.

Zinc – helps the immune system and is found in seafood, red meat, pumpkin seeds, chickpeas and eggs. Make sure you don't consume too much zinc. The Nutrition Center uses a daily recommendation of 9 mg for men and 7 mg for women.

Iron – has a positive influence on the immune system. Iron is mainly found in meat, green vegetables, nuts and whole grain products.

WHC supplements that support healthy resistance

Various WHC supplements may carry the claim “contributes to the normal functioning of the immune system” or “helps ensure good resistance”. You can find the product page through clicking here .

Frequently Asked Questions

Question: What are macrophages?

Answer: Macrophages are immune cells that are distributed in large numbers throughout our body and guard most of the border with the outside world. Imagine a macrophage as a large cell that eats a lot, especially a lot of bacteria.

Question: What are cytokines?

Answer: Cytokines are proteins used by macrophages to communicate with other macrophages. They are secreted into the bloodstream, circulate through the body as inflammatory hormones and bind to specific recipients, so-called receptors on the surface of other macrophages. They signal to them to become angrier and more inflamed.

Question: What are lymphocytes?

Answer: Lymphocytes can read the protein particles of bacteria that macrophages bring into the lymph nodes and they decide what further action is needed by the immune system. They produce antibodies specifically designed to recognize the non-self and bind to it so that it can be recognized and attacked by the immune system.

Question: What is a cytokine storm?

Answer: A cytokine storm occurs when so much cytokine is secreted by macrophages in a short period of time that this can result in organ failure and even death.

Q: What is an autoimmune reaction?

Answer: In the case of an autoimmune reaction, the pieces of protein that are brought to the lymphocytes by the macrophages are not from bacteria but from our own cells. This causes the lymphocytes to produce antibodies that target their own cells, so-called autoantibodies.