The immune system is a complex system of leukocytes and antibodies in the body that fight infections, bacteria, viruses and other (harmful) particles. The immune system is our natural defense against disease.
We call the immune system disorder a decline in immunity, which can lead to a number of health disorders and diseases because then the body is weakened and susceptible to viruses and bacteria.
These days, while the whole world is in the clutches of the Covid-19 virus pandemic, I want to draw your attention that it’s more important than ever to support the immune system.
As coronavirus spreads, we hear about how to reduce exposure and take care of ourselves if we get sick, but we don’t hear much about how we can boost our immunity, so if we get exposed to the virus, our body can to fight effectively.
So, our immune system is designed to fight disease and viruses, but unfortunately, the immune system can be depleted by many things typical of modern life, such as stress, toxins, lack of exercise, and unhealthy eating. This prevents our bodies from fighting the disease effectively, so as coronavirus continues to spread, it is more important than ever to strengthen the immune system. We can do this by making some key modifications.
How to strengthen immunity?
To strengthen immunity, healthy habits and responsible behavior are necessary: proper nutrition, enough sleep, regular rest, daily physical activity, stress reduction, maintaining personal hygiene, maintaining hygiene in the space.
- Proper and healthy diet strengthens the immune system. The body needs to eat a few smaller regular meals that should contain enough: vitamins (especially D, C and A), minerals, antioxidants, fiber, protein, carbohydrates and calories.
From fruits it is recommended: southern fruits, grapes, apples, almonds and natural fruit juices. From vegetables we single out: onions, garlic, cabbage, eggplant, peppers, broccoli.
Protein and minerals include chicken soup, lean meats, poultry, fish, mushrooms and low-fat dairy products.
Sugar, processed meats and alcohol tend to be inflammatory foods, so they affect the immune system, leaving other problems in your body unadjusted. So it can be really helpful to remove these inflammatory foods if we want a healthy immune system.
- Honey and propolis (royal jelly) can be dietary supplements because they have a beneficial effect on immunity. A favorable combination is hot tea (from mint, chamomile, green tea, hibiscus …) sweetened with honey. Multivitamins help if we no longer get enough vitamins with a regular diet.
If your immune system is already weak, it can also be helpful to supplement with key vitamins and minerals that can be depleted such as vitamin C, vitamin B, vitamin D and zinc.
- Sleep and rest are essential for our health and stress reduction. It is important to sleep in peace and quiet for 7-8 hours a day. By not getting enough sleep, we increase stress and damage our immunity. If we drink caffeinated beverages all the time, we may not realize how tired we really are. Since sleep is important for rebuilding a strong immune system, we need to allow ourselves to sleep as much as we need.
- Reducing stress is possible if during the day we set aside a few minutes for ourselves. Then we should sit or lie down in peace and quiet and not think about the obligations for at least 5 minutes, because it has a very beneficial effect on the body. This is how a warm bath or sauna works, but it takes a little longer time.
We know that during this pandemic it is especially difficult to reduce stress, because all the time we are exposed to information, we also spend a lot of time in quarantine.
So when we are stressed, our body produces stress hormones that pay off the immune system. And so it is especially important to strengthen immunity is to reduce stress. To reduce stress, it is important to make sure you have short breaks from water and more rest and use some soothing or relaxing techniques to reduce stress.
- Regular or moderate physical activity can improve immunity by up to 50%, which is scientifically proven. Exercise can be one of the best things to do to boost your immune system.
Excitement studies show that those who exercise tend to suffer fewer infections than those who do not. While those studies have confusing variables, the general consensus is that the exercises as a whole are probably useful, with some caveats.
But we must be careful because too much exercise is stressful on the body and can be difficult for our immune system. Now is not the time to start a new high-intensity exercise routine, and also try to focus on exercising at home or outside. This means: daily walking or jogging.
- Hygiene of space and personal hygiene are prerequisites for good immunity. Regular hand washing, of course, because they are most susceptible to infections. Ventilate your office and bedroom every day.
So in short, the reason this new coronavirus is spreading so fast and has such a significant impact on people around the world is that we lack immunity to it, that is, our immune systems have never seen it before.
Therefore, the more activities we undertake to stay generally healthy, the better. So good hand hygiene and social distance can help prevent catching the virus. Doing what you can to reduce specific risk factors can help your body recover quickly if you are exposed.
Even if you are not exposed, your overall health can benefit from the following:
- Eating a nutritious diet that minimizes high blood sugar
- Reorientation of rested sleep
- Manage your stress
- Smoking cessation
- Participate in moderate exercise that you enjoy
- Getting sun and fresh air where possible
Although there is no strong scientific evidence for the immune system and SOVID-19 yet, taking some specific supplements can improve your overall health. If nothing else, we recommend that you take vitamin D because you may be deficient at this time of year.