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The immune system uses a lot of cells and develops two kinds of protection: learned immunity and non-specific immunity.

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The former is that which acts like memory, allowing the immune system to react with anti-bodies to known aggressors. This is precisely the function of vaccines.

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Non-specific immunity is that which intervenes when unknown aggressors come calling. It is our job to boost it so it works well and protects the organism naturally from infections and disease.

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Debilitating external and internal agents.

From the time we are born, our immune system starts forming and fortunately we tend to have enough resources to take on germs, bacteria and viruses. So why do we get sick? Some external agents such as the cold, dampness, pollution, physical or nervous fatigue, poor nutritional hygiene and a bad diet can weaken our defenses and leave us vulnerable.

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Much of the blame goes to stress. Suffering from it continuously saps our ability to protect ourselves and predisposes us to many diseases. Other aggressors are excessive consumption of simple and refined sugars � which should not account for more than 10% of our daily caloric intake � coffee, alcohol, obesity and something else: a lack of physical activity.

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A balanced diet, exercise and rest
Tips for strengthening your immune system:

- Eat a lot of foods rich in Vitamin C, such as citrus fruits, kiwis, strawberries, peppers and tomatoes, because in addition to fighting viruses and bacteria they boost the overall resistance of the organism.
- Vitamin A is also important. Betacarotenes, leafy green vegetables, chocolate, carrots, pumpkins and broccoli. It is an anti-oxydising agent that fights free radicals. Along with calcium, it can help us lower tension and relax.
- Zinc is a mineral present in meat, fish, eggs, nuts, whole grains and legumes. It intervenes in the metabolism of fats, proteins and carbohydrates, and plays a role in the immune system.
- Selenium is another mineral present in meat, fish and grains, and is related to immune-system mechanisms and probably has an anti-carcinogenic effect.
- A lack of Vitamin B6 also weakens our immunity. It is present in vegetables and grains. An extra intake of its can help us fight stress. Just take a few spoonsful of beer yeast each day.
- Yogurt also boosts defenses, in particular the intestinal flora.
- At times of stress or lots of work, you can take royal jelly, pollen or propolis,� which is a resinous substance that bees collect from flowers.
- Don�t forget how important it is to get exercise. It was recently shown that regular exercise, particularly as an adolescent., protects against breast cancer.
- Rest is essential. You have to sleep an average of 8 hours a day, if possible at night.

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Thieves of immunity
- Caffeine: present in coffee, tea, cola drinks and some over the counter drugs such as analgesics and weight loss products. It destroys vitamin B1 and minerals.
- Alcohol: excessive consumption of it hinders the liver�s ability to process fat, which are necessary for the absorption of liposoluble vitamins. Drinking a lot of beer, wine or licquor also reduces levels of zinc and magnesium.
- Tobacco: besides damaging the heart and increasing risk of cancer, it lowers reserves of Vitamin C.

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