5 Ways to Strengthen the Immune System According to MD

As Coronavirus As we know, pandemics continue to disrupt life. cure And vaccine It will help eradicate the virus. But until we get the vaccine (and probably not until 2021), you might be wondering what exactly you can do to protect yourself and your loved ones from the virus. ..

Even as Restrictions begin to be lifted When it comes to social distance and quarantine, it’s important to know that the virus is still spreading and you can get it. One of the best protective measures you can take is to keep practicing Avoid crowds, stay at home Isolate yourself as much as possible, especially from those who may be ill. The next best thing you can do is take good care of yourself and stay well. That way, your body can fight the virus if you come in contact with it.

When it comes to strengthening your body Immune defense, There are many different elements. While it’s tempting to pop a supplement and call it a day, there are many factors that can affect your body’s ability to fight infections and other illnesses. by Dr. Michael Roisen, Cleveland Clinic MDs and COOs have several major categories to consider when assessing lifestyle and enhancing immunity. These areas include sleep, Nutrition and supplements, exercise and stress management. Read below for more information on how to optimize each area for health and immunity.

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What is the immune system? How does it work?

You know that your immune system is essential to staying healthy and fighting disease, but do you know exactly how it works?

“Your immune system protects you from things that shouldn’t be in your body, whether they’re cancer cells or bacteria that develop in your body. Virus “Your body has various defense mechanisms to protect you from invaders from the outside world, all of which start with the skin. The skin contains oils that impede its penetration through the skin. And the bacteria, viruses, and fungi are healthy and protecting you. ”

In addition to your skin, you also have protective mechanisms on your nose and throat. “Your nasal passages and throat have a lot of cilia and mucus secretions that actually contain antibodies to protect you. There are cilia in the nasal passages and pulmonary ducts, beating and beginning to enter like a broom I’ll beat things, “says Dr. Roizen.

The gut also plays an important role in immune health. “In the intestine, the intestinal wall and most of the immune system is coated. Over 40% of the immune system is in the intestinal wall, protecting things from what you eat and from bacteria and viruses that have invaded. Stop invading. “

Now that you know how your immune system works, let’s find out how to keep it functioning effectively.

Nutrition

When you’re stuck at home and feeling stressed and sad about a pandemic, it’s really easy to drop a healthy diet on the roadside. But Eat junk food, Sugar in particular, not only widens the waistline, but can also do more damage. Your white blood cells are responsible for taking care of bad viruses and bacteria in your body, and according to Dr. Roizen, sugar is one thing that can prevent them from doing their job. “Too much sugar in the system makes the first innate system inoperable, which makes it easier for bacteria and viruses to reproduce. That’s why diabetic patients, for example, get more infected,” Dr. Roizen said. I am.

2018 survey High sugar diet was shown to be responsible for the increase inflammation Suppresses the fly’s immune system. Another study Consumption of sugar shows that white blood cells clearly affect their ability to fight bacteria for about 5 hours after eating it. You should also look at the number of sweets you are eating and look for additional despicable sugar.

supplement

There is no single Supplement Although COVID-19 can be magically prevented or cured, there are some that science has shown to help support immune health. Vitamin C is one of the major vitamins that has been shown to help prevent people from getting sick and improve the mood of people who are already sick.

Zinc is another supplement It’s been flying off the shelves since the pandemic hit. And it can’t cure the virus, but it can help the body fight off infections and help symptoms-but there’s not enough research yet to say exactly how it works ..

Finally, Vitamin DThough once thought only to support strong bones, it actually plays an important role in immune health. Vitamin D suppresses inflammation in the body and helps activate immune cells. This is two things that are important for staying healthy. Vitamin D can be given to the skin by regular sun exposure and is found in some foods, but many people need supplements to get it fully.

sleep

The stress and overwhelming of the global pandemic is enough to keep everyone awake at night-but it’s not time to skimp Quality sleep.. Need at least 7 hours Every night sleep, and 8 hours are even better.

Not only lack of sleep Leads to weight gain, Hypersensitivity, poor concentration, weakening of the immune system, making the body difficult to move Fight off the infection. When it ’s difficult to fall asleep, sleep Try incorporating it at night Relaxed bedtime routine It informs your body that it’s time to rest.

by National Sleep Foundation, Lack of sleep reduces the proteins in your body that fight inflammation and infections, making you more susceptible to illness. If there are factors outside your control that affect sleep, Make time to take a nap, Helps make up for the difference.

Exercise

While Back to the gym It is a personal decision based on how much risk you take. Exercise is important for health. Not only is it a good stress reliever, Mood booster, But it can help your body fight off illness and recover faster.

The key to exercise is to be consistent and get enough every week (at least 150 minutes a week total). If you are doing very strenuous exercise (such as a HIIT workout) you should limit them to about 75 minutes per week. Evidence varies, but doctors like Roizen and infectious disease specialist Kesh Strenuous exercise just now. Exercising without proper recovery time can bring down the system and make it difficult to fight infections and viruses.

Reduce stress

A global pandemic is the perfect storm to take over your health with massive stress and overwhelming. But find a way to relax like By meditating Or I’m doing a calming activity It is important for your physical and mental health. Stress can lower your immune system Reduce white blood cell count, That’s something you don’t want to happen during or at any time during a global pandemic.

Dr. Loisen agrees: “We know from research that we are 20% to 60% more likely to have a cold or flu during a stressful life event. Stress is a major factor associated with cancer, especially during stressful events and chronic stress, “he says.

Managing stress is so important that it can actually change your genes and become less effective in combating inflammation. “We can also see what stresses your genetics, turning on those that change the function of genes, making inflammatory proteins, and turning off genes that reduce inflammation. I know, “says Dr. Roizen.

The information contained in this article is for educational and informational purposes only, not for health or medical advice. Always consult your doctor or other qualified healthcare provider if you have questions about your medical condition or health goals.