How to Boost Your Immunity During Coronavirus
Human beings are constantly exposed to external pathogens (fungi, bacteria, and viruses) that can make us sick and compromise our lives. Our body constitutes a perfect ecosystem for these microorganisms since they find abundant nutrients and ideal temperature to reproduce. However, for these agents to colonize us, they must defeat our immune system, therefore, people who have a strong immune system tend to remain healthy.
The Covid-19 pandemic has wreaked havoc on the health system worldwide. Until a specific vaccine or treatment for the virus is developed, this battle will only be between the SARS-CoV-2 coronavirus and each individual's immune system. This is why the highest mortality rate has been observed in patients with an immune system compromised by various pathologies such as diabetes mellitus, HIV, cardiovascular diseases, COPD, etc.
Currently, it is important to understand how our immune system works and what measures we can take to strengthen it.
What is the Immune System
The immune system is made up of a series of organs (thymus, spleen, lymph nodes), and cells (white blood cells) scattered widely throughout the body, which has the ability to distinguish between the body's cells and microorganisms ( foreign agent). Therefore, if a foreign agent is detected by the immune system, it will initiate an immediate response to eliminate it.
The immune response can be divided into two main types: innate immunity, which acts immediately and does not depend on the type of microorganism, and adaptive immunity, which depends on the type of microorganism it faces, is specific and almost always generates immunological memory.
The components of both responses include an arsenal of cells such as helper T lymphocytes and B lymphocytes (both with the ability to produce various cytokines and antibodies), as well as other cells that are capable of killing infected or tumor cells, these are cytotoxic lymphocytes and the natural killer cells NK. But there are also cells, called phagocytic cells, capable of devouring microorganisms and destroying them; among them are macrophages and polymorphonuclear cells.
It is important to know that not only is the immune system made up of cells, there are also soluble molecules produced by white blood cells that are circulating in the blood, such as the molecules of the complement system, C-reactive protein, cytokines, chemokines, interferons, antimicrobial peptides, and antibodies.
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Innate Immunity
It is the immune system with which we are born. It is made up of a set of physical and chemical barriers that are in charge of stopping external threats. For example: skin, saliva enzymes, digestive acids, mucus, etc. It is not a specific immunity, but rather a general one. If any pathogen manages to overcome it, a completer and more sophisticated defense is activated, the acquired immunity.
Acquired Immunity
Acquired immunity is an exquisite specific defense mechanism (each microorganism induces an individual response), which develops after exposure to certain infectious agents. Its speed and efficiency increase depending on the number of exposures to the same pathogen, a phenomenon known as immunological memory.
Depending on which microorganism the invader is, it will induce a humoral response (antibodies) or a cellular response (white blood cells).
The acquired immune response is activated after recognizing the microorganisms that affect the individual. The type of immune response, its duration and intensity vary depending on the type of microorganism and the route of entry. Furthermore, the genetic information of the host will also affect the type of immune response.
This type of immune response is developed and strengthened throughout life as we are exposed to pathogens, either through a vaccine or suffering from a certain disease. Consequently, all the microorganisms will be registered and remembered in subsequent encounters in order to eliminate them more efficiently.
“As long as there is no vaccine or effective antiviral treatments to fight SARS-CoV-2, the key to staying healthy is to strengthen the immune system.”
Boosting the Immune System
As long as there is no vaccine or effective antiviral treatments to fight SARS-CoV-2, the key to staying healthy is to strengthen the immune system. In addition, it is important to follow the recommendations of health organizations to prevent infection, for example, washing hands, disinfecting common areas, sneezing at the elbow, staying at home, etc.
While there is a lot of panic and uncertainty about this disease, there are methods to strengthen the immune system, allowing us to create a defense against any disease and protect our communities from the spread and damage of the coronavirus.
Healthy Nutrition
The International Society for Inmunonutrition (ISIN) recommends a diet based on natural antioxidants to boost the immune system, thereby defeating the coronavirus.
There is scientific evidence that proves the beneficial role that antioxidant nutrition has in getting the immune system to function properly. As a general rule, it is advisable to consume a balanced diet rich in vegetables and fruits (carrot, kale, apricot, oranges, strawberries, broccoli, beans, nuts, cereals, etc.) with the aim of increasing the intake of antioxidants and associated nutrients.
As for the population with the highest risk, those over 60 years, it is recommended to increase the intake of micronutrients such as zinc (30mg-220mg day), vitamin E (134mg-800mg), vitamin C (200mg-2gr day) and vitamin D (10 ug-100 ug day).
These micronutrients have been shown to be able to improve specific immunity and antibody synthesis by the body.
It is true that no research has yet been carried out on the protection that these nutritional measures can exert against the coronavirus. However, these recommendations make sense to strengthen people's immune systems and health before, during, and after infection.
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Exercise
The latest scientific research suggests that exercising regularly improves our immune system and that even a single exercise routine increases and improves our ability to fight microorganisms.
Several studies have shown that marathoners and other athletes suffer a lower rate of infectious diseases than people who do not exercise. This is largely due to further strengthening of the immune system in athletes.
A series of experiments on mice in 2005 showed that if rodents ran at a moderate pace for 30 minutes a day for several weeks, they were more likely to survive a type of rodent viral influenza than those without physical activity.
Likewise, a study published last year showed that mice that exercised regularly had the ability to fight infection better than sedentary animals. This was determined after carrying out a molecular analysis in which it was observed that the immune cells of the active mice directed towards the pathogens and encapsulated them, while the cells of the inactive animals acted more slowly and erratically.
These benefits are due to the fact that exercise facilitates the migration of defense cells from peripheral tissues into the bloodstream and increases the production of cytokines and antibodies to fight disease.
Sleep Well
Sleeping well is very important to maintain good health. Although sleeping too much does not protect against any disease, having a few hours of sleep could negatively affect the immune system.
Insufficient rest leads to the body producing fewer cytokines, which are necessary to maintain an effective immune response and fight infection. Cytokines are produced and released during sleep, so getting a good night's sleep is critical to maintaining an active and efficient immune system.
Chronic sleep loss even makes the flu shot less effective by reducing the body's responsiveness.
To stay healthy, it is essential to sleep between 7 to 8 hours per night. This helps improve the immune system and prevent cardiovascular disease, diabetes, obesity, etc. Additionally, it is advised to take two daily naps of 30 minutes or less to help mitigate the effects of sleep deprivation on the immune system.
“Stress causes an inflammatory response within the body that leads to the release of cortisol, the stress hormone. High levels of this hormone weaken the immune response and make us more vulnerable to infection and disease.”
Avoid Stress
Stress causes an inflammatory response within the body that leads to the release of cortisol, the stress hormone. High levels of this hormone weaken the immune response and make us more vulnerable to infection and disease.
Mindful meditation has become a good way to relieve stress and boost the immune system. There are several ways to do mindfulness meditation, ranging from slow-moving yoga poses, tai chi, and countless breathing techniques.
Keep Hydrated
Hand in hand with the actions mentioned previously, it is recommended to stay well hydrated. Hydrating with purified water benefits our health by eliminating toxins and oxygenating the blood. It can also help with insomnia and depression because it helps our brains maintain adequate levels of melatonin and serotonin, and this ensures that a large amount of oxygen reaches the cells and keeps our organs working to the fullest.
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Avoid Stress
Stress causes an inflammatory response within the body that leads to the release of cortisol, the stress hormone. High levels of this hormone weaken the immune response and make us more vulnerable to infection and disease.
Mindful meditation has become a good way to relieve stress and boost the immune system. There are several ways to do mindfulness meditation, ranging from slow-moving yoga poses, tai chi, and countless breathing techniques.
Sources
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2. Bruce (2004), “Innate immunity: an overview”, Immunology, 40:845-859.
3. Dörner, Thomas y Andreas Radbruch (2007), “Antibodies and B Cell Memory in Viral Immunity”, Immunity, 27 (3):384-382.
4. Bollinger T, Bollinger A, Skrum L, Dimitrov S, Lange T, Solbach W. Sleep-dependent activity of T cells and regulatory T cells. Clin Exp Immunol. 2009;155(2):231-238.
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6. Hoffman–Goetz L. Exercise and the immune system: a model of the stress response? Immunol Today 1994; 15: 382–387.