Immunologists from the Medical University of Warsaw have developed recommendations on how to strengthen our immune system in the face of the spreading SARS-CoV-2 coronavirus epidemic. See 5 effective ways to improve immunity.

Recommendations of immunologists - prof. dr hab. Dominika Nowis from the Department of Genomic Medicine and prof. dr. hab. Jakub Gołąba from the Department of Immunology of the Medical University of Warsaw - have been published on the website of the Polish Academy of Sciences.

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Contents:

  1. How the immune system of a he althy person works
  2. Is there an effective cure for the coronavirus?
  3. How to defend yourself against the coronavirus: 5 proven ways
  4. How to defend yourself against the coronavirus: other recommendations

How the immune system of a he althy person works

Scientists emphasize that the immune system of a he althy personcan effectively defend itself against viruses , therefore the vast majority of infections end up with the development of an effective immune response and elimination of pathogens from our body.

How exactly does our immune system work?The immune responsedoes not begin to develop until it comes into contact with fragments (called antigens) of the virus. Before the viruses enter the human body, the number of immune system cells (lymphocytes) in the bloodstream is insufficient and these lymphocytes are not yet ready for defense.

Only after the initial recognition of the virus, the processes called affinity maturation begin in lymphocytes, which will lead to the development of cells capable of recognizing the antigens of a specific virus much more precisely (even millions of times better). As a result of their multiplication, their number in the bloodstream will increase and these cells will acquire the appropriate properties thanks to which they will be able to effectively oppose the virus and eliminate cells infected with it.

Is there an effective cure for the coronavirus?

Scientists warn us not to be fooled, becausethere are no drugs that could strengthen human immunity and prevent infection . All vitamin preparations, mixtures of minerals and vitamins, natural plant and animal extracts, in particular preparationshomeopathic remedies presented as "immune enhancers" are of no importance for the development of anti-infective immunity. They have never been shown to support the immune system, and their advertising as immune-boosting preparations is a simple scam.

Surgical face masksdo not protect against virus infection . They can slightly reduce the spread of viruses by people who are already infected, but only if those people change their masks regularly while in public places.

The only effective and safe method of preventing infectious diseases isvaccines . However, there is currently no vaccine against the SARS-CoV-2 coronavirus, and no drugs that inhibit the multiplication of this virus.

How to defend yourself against the coronavirus: 5 proven ways

The only thing we have left is to take care of our immunity and hygiene, and avoid large communities and sick people.

There are5 proven ways to improve our immunity . They are:

1. Take care of your sleep- an exhausted body is more susceptible to infection, so it's betternot to miss the night . An adult person needs about 7-8 hours of sleep a day, a young person - a few more hours. When you sleep deeply and nothing wakes you up,your lymphocyte count increases . It is worth knowing that you should rest in complete darkness and silence, because only then is melatonin released in the pineal gland, which provides, among others, normal circadian rhythm and the functioning of the immune system.

2. Avoid stressful situations- especially chronicstress weakens the immunity of our body , because the defense system is closely related to the nervous system. Their nervousness disrupts their cooperation. To prevent this from happening, you need to spend some time every day to relax and calm down. Although meeting friends and leaving home expose us to a potential attack of viruses and bacteria, they are also an excellent training for the immune system. During the meetings, he develops new possibilities of defense, becoming even stronger.

Thelaughs​​also has a lot of power. Loud, hearty, whole-body involvement increases the amount of antibodies. In addition, laughter helps to reduce the level of stress, which weakens immunity.

3. Avoid stimulants- excessive and long-term alcohol consumption, smoking and drug use destroy vitamins and trace elements that strengthen our defenses and reduce their absorption.

4. Eat yourselfhe althy- the immune-boosting diet should includevegetables and fruits , which are rich in so-called antioxidants (antioxidants), and which - by fighting free radicals - promote our immunity. They are mainly vitamins A, C and E, contained i.a. in carrots, spinach, broccoli, tomatoes, peppers (especially red), citrus, black currants, red currants and strawberries (also frozen).

Allsilage , which contain natural probiotics, are also especially recommended - this way we will strengthen not only our intestines, but also the immune system. The intestines contain the most lymphocytes that protect our body against various pathogens. Pickled cucumbers, sauerkraut, beetroot, homemade kvass or even naturally fermented apple cider vinegar provide the body with millions of probiotic bacteria, restoring the balance of bacterial flora in the intestines. At the same time, they inhibit the development of pathogens and stimulate the immune system.

The immune diet must also includenatural yoghurt with live bacteria cultures , which stimulate white blood cells to greater activity.manuka honey(its antibacterial effect has been proven, among others, in the case of upper respiratory tract diseases), shiitake mushrooms (as research shows, they stimulate the cells of the immune system to work), as well as all kinds of soups, creams that fill the body and warm it up from the inside, and this is one of the factors that increase resistance to colds during cold days. You can add lots of vegetables and spices, including those with bactericidal properties.

Improper nutrition (i.e. malnutrition, avitaminosis, as well as pathological obesity) negatively affect our immunity.

5. Take care of physical activity- physical activity also helps to increase immunity. Doctors recommend that you spend 30 minutes moving at least 3 times a week, so that your heart rate reaches 130 beats per minute. There is never too much movement in the fresh air, so it is worth walking vigorously every day, e.g. on the way to or from work, for half an hour.

However, ifthe effort is too much , and the muscles build up a lot of lactic acid causing pain the next day (the popular soreness), your immunity will not only fail to strengthen, it will even weaken. This is because, in addition to lactic acid, intense exercise also produces cortisol, a stress hormone that has a destructive effect on the human immune system. And stress is the greatest enemy of immunity.

How to defend yourselfagainst coronavirus: other recommendations

Immunologists also recommend:

  • washing your hands frequently with warm soapy water for 20-30 seconds, and where impossible, wiping them with an alcohol-based disinfectant (at least 60%),
  • avoiding close contact with people who have a fever and cough (preferably avoid a crowd at all),
  • avoiding contact with animals (especially wild ones),
  • switch to a plant-based diet, especially avoiding raw meat and milk consumption,
  • taking care of the hygiene of places where meals are prepared,
  • vaccinating against common infectious diseases, such as flu or pneumococcal pneumonia.

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Category:

Infectious diseases