What is adaptive immunity?

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There are different types of immunity that our body uses to defend itself. Learn more about adaptive immunity and how to strengthen it.

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What is adaptive immunity?

How the immune system functions

Our immune system consists of two types of immunity, innate and adaptive immunity, which work both independently and co-operatively with each other to recognise and attack foreign invaders.

Two types of immunity

Innate immunity

This is the immune system we are born with and is the first line of defense to respond when it encounters an invader.

It is made up of physical barriers that help protect the body and includes the skin, mucous membrane lining of the respiratory, gastrointestinal and genitourinary tracts and the eye cornea. Innate immunity is for general protection and doesn’t fight specific germs.

The innate immune system provides the type of white blood cells that chase and identify germs, engulf the invader to kill it.If this arm of our immune system can’t handle the problem, then the adaptive system takes over to enhance the process.

Adaptive immunity

This system learns to recognise and identify a pathogen, virus, bacteria or parasite. The adaptive immune system makes antibodies to help protect against the specific invader. After this exposure, the immune system adapts, by remembering and recognising that invader to defend against it more efficiently and faster if it encounters it again.

Vaccines are a good example of this, as a weakened or inactive version of a bacteria or virus is introduced to the immune system, stimulating and training our immune system to provide protection against it.

In summary, innate immune response is immediate and non-specific to foreign invaders, while the responses from adaptive are more specific, require more time to develop its complex, specific responses.

The cells of the innate and adaptive immune system are made up of various organs, including the adenoids, bone marrow, lymphatic vessels, lymph nodes, spleen, thymus, peyer patches and tonsils.

How to support adaptive immunity

Nutrition

Nutrition plays a major role in immune system health. For example, certain immune system cells can produce a burst of reactive oxygen species (ROS) to help kill invading organisms. However, prolonged exposure to ROS can lead to damage and disease. Certain antioxidants, including vitamins C and E, iron and zinc, can help protect immune system cells from this damage.

There is also a big surge in cell production to mount an immune response to foreign invaders. This requires various micronutrients such as vitamins A, D and zinc to aid the production of these new cells.

Inflammation is another immune response to help deliver immune cells to the site of infection. However, ongoing inflammation can lead to tissue damage and chronic disease. Nutrients such as omega 3 fatty acids EPA and DHA can have anti-inflammatory benefits.

Increased consumption of fruits and vegetables may help improve immune cell profile. Try to eat whole, unprocessed foods as close to their natural state as possible, as processed foods and pesticides, such as those on fruits and vegetables, can depress the immune system.

Exercise

Being physically active helps to keep us more resilient to infections and reduces their duration. Physical inactivity is also a key contributor to immune ageing. Move more often and in different ways, and it doesn’t need to be long, intense or unpleasant to be effective. Dr Macciochi writes in her book, “Exercise helps the immune system to patrol the body and detect and evade bacteria and viruses, manage oxidative stress and lower unnecessary inflammation.”

Manage your stress

A report by the American Psychological Association, shows long-term stress may weaken the responses of your immune system.

When stressed, this may decrease the body’s lymphocytes, the white blood cells that help fight infection.

Sleep well

Sleep and immunity are closely connected. According to the Sleep Foundation, consistent sleep can contribute towards a balanced, well functioning immune system. On the other hand, lack of sleep, can throw off the immune system. During sleep, there is an increased production of cytokines, the messengers for the immune system, that are associated with inflammation. This serves to strengthen our adaptive immunity. This is particularly helpful when someone may be injured or ill as this inflammatory response may help with recovery.

The Sleep Foundation also notes that sleep can assist with immune memory, its ability to remember how to recognize and react to dangerous antigens.

Importantly, this process is self-regulating, so that as the end of the sleep period approaches, the body’s circadian rhythm winds down this inflammation response.

Circadian rhythms are 24-hour cycles, part of the body’s internal clock to carry out essential functions and processes. One of these circadian rhythms is the sleep-wake cycle. Our immune system cells and their functions are also anchored to our circadian rhythm. When our sleep is off, so is our immune system.