Our immune system is a sophisticated and vital network that mediates how our body interacts with the environment—food, bacteria, viruses, and toxins. Its primary role is to defend us and maintain health, but it’s a complex system composed of multiple layers, each with its own function and importance.
Layer 1: Our Skin - (The Fortress)
Think of your skin as a strong, protective fortress, with an outer layer that acts as the first barrier against intruders. The skin’s waterproof, tough exterior, combined with the inner mucous membranes lining your respiratory, digestive, and reproductive tracts, form the initial line of defence—stopping harmful bacteria, viruses, and fungi from entering your body.
Layer 2: Phagocytes & Macrophages (The Police Officers or Pac-Man)
Inside your body, special immune cells like macrophages act as vigilant police officers or Pac-Man, constantly patrolling your bloodstream and tissues. These cells seek out foreign invaders—bacteria, viruses, or infected cells—and gobble them up. They work tirelessly to protect your body from pathogens, the microbes that can cause disease.
Layer 3: Memory Cells - T Cells & B Cells (The Intelligence Agency)
Beyond immediate defence, your immune system has an “intelligence” network similar to the FBI or MI5. These cells target larger threats and, crucially, remember past encounters. Once exposed to a pathogen like chickenpox, your body “remembers” it. That’s why you usually don’t get it again. These memory cells provide long-lasting protection, enabling your immune system to respond faster and more effectively in future encounters.
The Power of the Gut — 70% of Your Immune System
Did you know? About 70% of your immune cells reside in your gut. When your gut health is imbalanced, your immune system’s ability to defend you weakens. Nourishing your gut with good food, water and minimising toxins is essential for overall resilience.
Why not try our Gut Reconditioning decoction - handmade in Devon by a qualified Naturopath.
What Is Infection? Breaking Down the Myths
Since the 1800s, it was thought that microbes—bacteria, viruses, fungi—were solely responsible for infection. However, recent understanding suggests that overgrowth or imbalance of these microbes, rather than their mere presence, often causes illness. This idea originated from Pasteur’s germ theory; however, the terrain theory, championed by scientists like Antoine Béchamp, suggests that overall health of the body—its terrain—is equally, if not more, important.
Hippocrates (460-377 BC) famously said:
“It is more important to know what kind of person has a disease than what kind of disease a person has.”
Think of your body as a garden: healthy, nutrient-rich soil fosters strong plants; neglect and poor soil make disease more likely.
How Lifestyle & Environment Influence Immunity
Stress & Sleep
Stress triggers your body’s ‘fight-or-flight’ response, diverting energy from your immune system and weakening defences. Chronic stress depletes your immune reserves, and fear—especially recent fears of germs—can suppress immune response.
Sleep is critical. Studies show that just one night of reduced sleep (4 hrs vs. 8 hrs) can reduce natural killer cells—immune cells that target tumors and viruses—by 70%. Consistently poor sleep leaves you more vulnerable.
Diet & Nutrition
A Western diet high in processed foods and refined sugars impairs immunity. Sugar, for example, competes with vitamin C for entry into cells—meaning excess sugar can weaken immune defences.
Alcohol depletes antioxidants that protect your cells from inflammation—an underlying factor in most chronic diseases.
A nutrient-dense diet rich in vitamin A, D, zinc, and good fats supports immune function. Fresh vegetables, fruits, nuts, and good-quality proteins keep your defences strong. Supplement vitamin D in winter if sunlight exposure is limited.
Hygiene & Chemical Exposure
Our increasingly sterile environments may paradoxically weaken immune resilience, leading to more allergies and autoimmune issues—a concept called the hygiene hypothesis.
Avoid unnecessary chemicals in household cleaners, laundry products, and personal care. Endocrine disruptors in everyday chemicals can damage your gut and hormone balance. See our previous blog posts, where we look at this in more detail.
Find our toxin free home essentials and self care items here
The Body’s Response to Infection: Fevers & Inflammation
A fever above 38°C is a natural part of your immune response, helping your body fight off pathogens. It stimulates immune cells, promotes the production of antiviral proteins, and generally speeds up recovery.
Many people instinctively try to suppress fevers with antipyretics like paracetamol. However, this can actually slow down the immune response and prolong illness. Supporting a healthy fever (below 40°C) involves staying well-hydrated, resting, and using gentle measures like damp cloths to keep comfortable.
Infections are best fought with rest and care—your body needs energy to direct toward fighting the fight. During illness, your body causes aches and fatigue—signals that it needs time to heal.
The Power of Proper Hydration & Nutrition During Illness
Hydration is essential—your kidneys and cells depend on water to function properly. Dehydration is a major reason infections can worsen or lead to hospitalisation.
When you’re ill, your body naturally focuses on recovery. Allow yourself to fast or eat minimally, sticking to easily digestible foods like soups and broths loaded with garlic, onions, turmeric, and herbs.
Avoid dairy products when respiring illnesses, as they can promote mucus formation and slow recovery.
Keep your environment fresh—open windows for good airflow—and prioritize rest and sleep.
Key Nutrients to Support Your Immunity
Before reaching for supplements, focus on nourishing your body with foods rich in these vital nutrients:
Vitamin D: Supports immune regulation and hormone balance. Best sources include oily fish, eggs, and sunlight. Supplement 1000–2000 IU daily during winter or if deficient.
Vitamin C: A powerful antioxidant that enhances immune response. Best from citrus fruits, berries, bell peppers, and leafy greens. If supplementing, 1–2 grams daily, or more during infection (split doses to avoid loose bowels).
Zinc: Essential for the skin barrier and immune cells. Great sources: sesame seeds, legumes, beans, and oats. If supplementing, aim for 15 mg daily for immunity, 30 mg if fighting infection.
Vitamin A: Supports white blood cells and mucous membranes. Found in liver, fish, carrots, and leafy greens.
Probiotics: Feed your gut’s good bacteria with fermented foods like kombucha, kefir, sauerkraut, kimchi, and yogurt. A healthy gut is crucial—most of your immune cells are near these bacteria!
Prebiotics: Help nourish your gut bacteria. Good sources: garlic, onions, chicory.
Herbs To Support Your Body Naturally
Echinacea: A well-known herb that modulates the immune response, helping to balance and strengthen immunity and increasing the activity of macrophages (the Pac-Man cells). Great for supporting cold and flu recovery.
Hibiscus: Rich in antioxidants, hibiscus can help combat oxidative stress, reduce inflammation, and support immune response. It has also been shown to promote cardiovascular and liver health. An excellent source of vitamin C.
Elderberry: Rich in antioxidants, elderberries help support the immune system during winter months and can alleviate symptoms of colds and flu. A cup or two of berries is all you need to make a delicious syrup. See our recipe under 'Information'.
Oregano: Known for its antiviral and antimicrobial properties, oregano helps fight off infections and supports respiratory health.
Thyme: A powerful antiviral and antimicrobial herb, thyme is traditionally used to support respiratory health and boost immunity. A tea can be made with some lemon and honey.
Yarrow: Used for centuries to support fever reduction, promote sweating, and detoxify the body, making it a helpful herb during illness. You can add peppermint, ginger or honey to a tea to make it more enjoyable.
Ginger: Known for its anti-inflammatory effects, it supports circulation, immune response, and helps soothe discomfort during illness.
Turmeric: Contains curcumin, a potent anti-inflammatory compound supporting immune health.
Garlic: A natural antimicrobial that supports the immune system and fights infection.
Licorice: Traditionally used to soothe the throat and support respiratory health.
Reishi & Shitake Mushrooms: Medicinal mushrooms renowned for their immune-boosting properties. Reishi is called the "mushroom of eternal youth" and contains Beta Glucans to support immune health and regulate inflammation.
Final Thoughts: Embrace Your Body’s Wisdom
Your immune system is an incredible defence network built to protect and heal. Supporting it with good nutrition, proper hydration, rest, and a clean environment is your best strategy. Remember, a healthy immune system isn’t just about fighting off illness—it’s about maintaining vitality and resilience every day.
Go with the flow. Rest when needed. Nourish your body and mind, and trust in your natural capacity to heal.