Because of the coronavirus outbreak, many people worry about how to stay healthy and how they can maintain a healthy immune system. Excellent because it benefits our body and increases our protection against viruses, bacteria and other pathogens.
MedicineNet has put together the best immunity boosting tips to help us and our bodies protect ourselves against disease as effectively as possible.
The author of the minutes is a doctor, professor and researcher Melissa Conrad Stöppleranatomical pathologist with training specialized in experimental and molecular pathology.
How to break down stress
Chronic stress reduces the strength of the immune system and increases the risk of certain types of diseases. Increases the level of hormones called catecholamines. Stress leads to increased levels of suppressive T cells that suppress the functioning of the immune system. When this part of the immune system is weakened, we are more susceptible to viral diseases, including respiratory diseases such as colds, flu, and coronavirus infection. Stress triggers the release of histamine, a molecule involved in allergies. Strategies such as deep breathing, meditation, exercise and relaxation can fight stress.
Sex for health
Regular sexual activity is beneficial. Science: Students who had sex once or twice a week had the highest levels of immunoglobulin A (IgA) in their saliva. It is an immune molecule that helps protect us from diseases such as the common cold. Students who had sex once or twice a week had more IgA saliva than students who were not sexually active, rarely sexually active (less than once a week) or who were sexually active three or more times a week.
Enjoying sex up to several times a week seems to be the best point to promote optimal IgA levels. Thus science advises sex once to twice a week and informs that having sex three or more times a week is less beneficial to basic health. Probably follows such a series that you get sick first if there is no sex. So sex is good for the health of the whole society.
Pets at home
Animal companions are a real help for immunity, as the results of studies show that pet owners have lower blood pressure and cholesterol levels compared to those who do not have pets. Pet owners had lower cholesterol and triglycerides compared to people without pets.
This could mean better overall heart health and a reduced risk of heart disease. Dog owners can enjoy improved heart health in part because they are more likely to engage in physical activity while walking their dogs regularly. Pet ownership in childhood is associated with decreased subsequent susceptibility to allergies.
Social contacts can make us stronger. There is growing evidence that loneliness and social isolation are very harmful to health. Research has shown that people with stronger social relationships are more likely to live longer than those with weaker social relationships.
There are many ways to develop and strengthen social bonds. Pick up the phone and call your friends regularly. Plan to meet. Volunteer where there are goals you believe in. Join a class or group that is close to your interests or hobbies. Stay in touch with old friends and make new friends to strengthen and expand your social circle.
Attitude towards everything is everything
If we are positive in ourselves, we will strengthen the immune responses when needed. If we expect good things, our immune system will follow. A study among students found that the immune system was stronger when they were optimistic. Let optimism work in our favor! Let’s try to see the glass half full, not half empty.
We practice gratitude and think of at least three things each day that we are grateful for in life. Imagine the best way out of situations, even when they are difficult.
We may not always be able to control the events around us, but we can always decide how we react to them. With a good attitude towards everything, we have good prospects to increase the chances for the best result and strengthen our immunity.
Can laughter really strengthen our immune system? The results of some studies suggest that it can. In a group of healthy men, watching a funny movie increased the activity of natural killer cells, while watching an emotionally neutral movie did not boost the immune system.
Although more research will be needed to determine the final link between laughter and improved immunity, we smile beautifully as often as possible. The laughter is wonderful. It can not harm and can help strengthen our immune system and reduce the chances of getting sick.
What about antioxidants?
We know they protect our cells. Antioxidants are ingredients in colorful fruits and vegetables that protect against free radicals. Free radicals can damage DNA and other cellular components. Fruits and vegetables in a wide range of colors provide the best blend of protective antioxidants needed to boost overall health and immunity.
Eat leafy vegetables, watermelons, carrots, strawberries, broccoli, oranges, kiwis, melons and other colorful products to provide your cells and immune system with all the natural protection they need to function properly. Homemade chicken soup with carrots, greens and other vegetables can also be good for our immune system.
Multivitamins can help. Some experts believe that daily intake of multivitamins can help to meet at least the minimum daily needs for some nutrients. Vitamins that are critical for immune function include vitamins A, C, D and E.
Zinc, selenium and magnesium are minerals needed by the immune system. Minerals are also essential for the functioning of many enzymatic reactions in the body. The immune system and the body can not function optimally without the basic building blocks we need for the body to function properly.
Empty calories are harmful
Let’s avoid them! Processed foods, including sweets, fizzy drinks, fast food and snacks, contain empty calories that do not give the body vitamins, nutrients or fiber. They also often contain chemicals and preservatives that are not good for the body. If you eat processed foods instead of foods in their natural and raw form, your body will be deprived of the vitamins and nutrients it needs to thrive.
Let’s replace processed foods and treat fruits, vegetables, lean meats, healthy fats and whole grains; this will provide the body and the immune system with everything they need to function better. Let’s optimize our eating habits to support our health.
If we are positive in ourselves, we will strengthen the immune responses when needed. PHOTO: Jure Eržen / Delo
Herbs and supplements
Medicinal plants? Of course. Some research has shown that compounds in the herb and supplements can boost immunity. Garlic, peas (astragalus), prickly pear, ginseng, green tea, black cumin and licorice are just some of the herbs that have been found to benefit the immune system. Talk to your doctor and pharmacist before including herbs and supplements in your diet. Some herbs can cause side effects, especially in combination with other herbs, supplements or medications.
Probiotics are beneficial types of bacteria that are also stimulants of the immune system. Look for probiotic supplements with lactobacilli and bifidobacteria. Probiotics can also help improve gastrointestinal health.
Let’s move our body and everything will be easier. Exercise has many health benefits, including protection against heart disease, osteoporosis, and even some cancers. Exercise also means strengthening the immune system. If we want to get the most out of it, we try to be physically active on average for at least 30 minutes a day, most days of the week.
Walking is one of the easiest ways to exercise. If we are not eager to walk, try yoga, swimming, cycling or golf. Gardening is also a good way to do some outdoor activities.
Night and its power
Make sleep a priority. More and more studies are confirming the link between sleep and a healthy immune system. Most people need 7 to 9 hours to feel properly rested. If we rest well, we improve the functioning of white blood cells, so we are less likely to suffer from diseases such as respiratory infections, colds and flu.
Good sleep hygiene should be practiced to optimize sleep. This means waking up and going to bed at the same time every day, even on weekends. Avoid substances that can interfere with sleep, such as caffeine and alcohol a few hours before bedtime.
We are more likely to sleep well if the bedroom is colder. Establish your relaxing routine before bed. We can also enjoy a warm bath, relaxing music or a cup of tea to help us fall asleep.
It is better to limit it. Alcohol suppresses the immune system, so it is best to drink it sparingly or not at all. Men can consume up to two alcoholic beverages a day. Women should not take more than one dose. Whether or not one can consume a little alcohol without consequences depends on a number of factors, including general health, disease risk factors, and any medication we may be taking. If it is safe to enjoy an alcoholic beverage from time to time and how safe it is to consume, it is worth consulting your doctor.
Although we know what that means anyway. This is one of those “useless” ways to see a doctor when we can diagnose ourselves at home.
Nicotine has an immunosuppressive effect
Nicotine is a dangerous substance. Smoking and nicotine consumption have a bad effect on the immune system. People who smoke are also at higher risk for health problems such as lung cancer, asthma, strokes and heart attack. Any substance that suppresses the functioning of the immune system is bad. There are many different strategies that can help us quit smoking. Your doctor may recommend nicotine packs, antidepressants, or other medications to help you quit smoking. We may need the help of an expert to do this – let’s not delay the call!
Clean arm surgery
Frequent hand washing is a simple and effective way to prevent the spread of respiratory infections such as colds, flu, coronavirus, diarrhea and other infectious conditions. Some germs are easily transmitted from person to person when we come in contact with each other. They easily transfer germs from your hands to your nose, eyes and mouth if you touch them. Because of this, we can get sick.
Wash your hands with soap under running water. Antibacterial soap and hand disinfectant can provide additional protection against microorganisms. If we do not have access to soap and water, use an alcohol-based hand sanitizer that should contain at least 60 percent alcohol.