The importance of the immune system in times of a pandemic like the one we are experiencing with the arrival of the corona virus. This type of corona virus (Covid-19) is new and there were no data and studies on it. We know that it attacks the respiratory system and is highly contagious.

It is very important to have our defenses high. Studies have shown that with a healthy and balanced nutrition with all the nutrients, vitamins and minerals and with moderate and continuous physical training, the immune system is strengthened, which allows us to face infections in our body.

We are not certain about the corona virus, but if our defenses are strong, we will be able to face it with a better chance of defeating it.

Therefore, it is up to us to have a strengthened immune system to face the corona virus pandemic, physically and mentally.

Protection Protocol against Corona Virus

It reduces the risk of contagion by always respecting the protection protocol, keeping the established distance of 2 meters between people on the street, in the supermarket and closed establishments.

Go out with a mask and gloves and when you return home take the proper precautions to disinfect the products purchased, throw the gloves, mask in the trash, and put the clothes to wash.

Wash your hands well with plenty of soap for at least 20 seconds, or with a disinfectant gel containing 70% alcohol. Take extreme care of hygiene and cleaning at home, floors, door handles, kitchen and bathroom, etc.

We know little about the corona virus, but what we do know is that it is highly contagious and that it attacks the respiratory system, hence the importance of not smoking to avoid the complications added by tobacco.

Stay at home, go out only for essential issues, for your health and that of others, all precautions are necessary against the contagion of the corona virus.

In this article I will explain how you have to strengthen your immune system, keep reading it will interest you.

How is the immune system stimulated?

The immune system is the body’s natural defense against infections, malignant cells, toxins, etc. It is responsible for protecting us from infectious organisms that can attack us and destroy them, whether they are bacteria, viruses, fungi or parasites.

The proper functioning of our immune system can help us fight covid-19 or corona virus. Although there are also factors that affect its optimal functioning because the immune system is complex.

Nutrition and sports training are two main ways to stimulate the immune system, which together are necessary and complement each other. With nutrition and regular exercise, you improve the immune system, which protects us from viruses, fungi, bacteria or other infectious organisms.

The immune system is stimulated through nutrition, maintaining a healthy, balanced and varied diet. Healthy nutrition is one of the basic pillars for good health.

It also stimulated by physical activity. Exercising regularly at moderate intensity helps the immune system to function properly. Continuous sports training, one hour a day 4-5 times a week is another of the basic pillars for health.

Depending on age, the immune response varies. This is because as you age, the diversity of micro biomes decreases. That is why it is important to keep the micro biome healthy over the years.

What follows everyone should know, it is essential for health, read on.

Nutrition and Antioxidants to Improve the Immune System

Following a Mediterranean diet with foods of plant origin, rich in fiber, help increase the diversity of micro biomes. A good source of probiotics is kefir, plain yogurt, artisan cheeses, fermented tea, and fermented vegetables such as sauerkraut. In addition to favoring the intestines, it acts as an anti-inflammatory effect. It has been shown that regularly consuming fermented dairy products have a better resistance to food poisoning, as well as an increase in immune status.

It is advisable not to consume ultra-processed products with saturated fats; you must discard them from your diet. Eating excess fat in your diet does not favor the functioning of the immune state; it will also lead you to become overweight. Obesity facilitates the development of cardiovascular diseases, cholesterol, and diabetes among others, related to immune disorders.

Maintain a low fat, varied and balanced diet, mainly fresh products rich in essential minerals and vitamins. Vitamins A, B, C, D and E are essential.

Iron is necessary for the immune system for Cytotoxicity and Phagocytosis activity.

A balanced supply of essential nutrients and fats improves the immune system.

Eat plenty of fresh green fruits and vegetables daily. On a regular basis, kefir, yogurt, blue fish (omega3), nuts, legumes, extra virgin olive oil, onions, garlic, red fruits, honey, mushrooms, seeds, whole grains, beets, eggs, poultry and lean meat, . Frozen vegetables, fish, and meats also retain all their nutrients.

Alternate protein foods during the week, whether of animal or vegetable origin, eggs, meat, fish. Prioritize fish over meat and white meats over red ones these can be eaten spaced.

Omega-3 Fatty Acids

Omega 3 is an essential fatty acid for the body. It has an anti-inflammatory and anticoagulant effect, positive actions for the heart, reduces cholesterol levels, triglycerides and blood pressure, among others. It also improves the immune response.

They are in the following foods: Blue fish such as mackerel, salmon, tuna, green leafy vegetables, flaxseed oil, chia seeds, walnuts, and some vegetable oils

It is advisable to incorporate quality fats such as omega 3 fatty acids into the diet.

Vitamins and minerals

They are part of the essential nutrients called micronutrients because the body needs them in small quantities but essential for its optimal functioning. Participates in the functioning of the immune state and the repair of tissues

Vitamin A

Participates in the composition of antibodies

It is found in the following foods: Pumpkin, sweet potato, carrots, spinach, eggs, apricot, paprika, and parsley.

Vitamin B

It is involved in the formation of the metabolism of amino acids and red blood cells.

They are found in foods such as Legumes, nuts, and in meat proteins, salmon, egg yolks, nuts, liver, green leafy vegetables.

• B1: Sea bass, stuffed loin, pork chop, beef, peas, soybeans, whole grains, legumes, nuts, fruits, seeds, tuna, trout, eggs and dairy.
• B2: Spinach, chard, lentils, peas, almonds, walnuts, dairy, soy, meats, legumes, eggs, green leafy vegetables, cereals and yeasts
• B3: Tuna, sea bass, salmon, liver, rabbit, chicken, turkey, dairy, egg, legumes, rice and nuts
• B5: Egg, fish, meat, milk, brewer’s yeast, legumes, whole grains
• B6: Pistachios, liver, red meat, fish, dairy, egg, nuts, legumes, vegetables, avocado, potatoes
• B7: Liver, egg, vegetables, fish and meat
• B9: Spinach, endive (green leafy vegetables) fruits, cheese, chicken liver, soybeans, chard, peanuts and almonds, citrus fruits and some legumes.
• B12: Liver, sardines, oysters, veal kidney, rabbit, mussels, shellfish, eggs and dairy

Vitamin C

It is an antioxidant, stimulates the work of leukocytes and regulates the immune response.

Found in Fruits like kakadu plum, Kiwi, orange lemons, papaya, mango, pineapple, strawberries, raspberries, black currant, also red pepper, parsley, broccoli and Brussels sprouts.

Vitamin D

Adjusts immune function by making antibacterial proteins

They are mainly found in foods such as Eggs, oily fish, mushrooms and completely dairy products.

Vitamin E

 It acts as an antioxidant and is responsible for increasing the activity of T-lymphocytes that protects cell membranes.

It is found in food: Peanuts, corn, wheat germ, tree nuts, soybean, and sunflower oils.

Selenium

The function of this mineral is an antioxidant and participates in the immune function. Selenium requires dosage control in the case of supplementation, as in excess it could have a pro-inflammatory effect.

It is found in food: Nuts, fish, shellfish, garlic, whole grains.

Zinc

The work of this mineral is immunomodulatory, effective in the recovery of the immune system due to malnutrition and respiratory infections.

It is found in: Legumes, meats, pine nuts, cheese, legumes, sunflower seeds, wheat germ.

Iron

It is involved in antioxidant enzymes and in the production of hemoglobin, a protein in red blood cells that transports oxygen from the lungs to other parts of the body, oxygenates cells, has immune and cognitive function. Likewise, in case of supplementation it is necessary to graduate the dose.

It is mainly found in Mussels, clams, cockles, lean meats, lentils, spinach, white and red beans, cereals, nuts, raisins, among others.

Copper

It is involved in the innate immune response, participates in the formation of hemoglobin, red blood cells and enzymes, in the assimilation of vitamin C. It helps to transport iron, in the central nervous system and in the maintenance of bone structure.

It is found in food: Legumes, whole grains, cocoa, nuts, pistachios, raisins, shellfish, prunes, and sesame.

Antioxidant foods

Antioxidant foods are elemental to strengthen defenses, a diet rich in essential nutrients is more resistant to infections from viruses, bacteria and parasites Antioxidant minerals and vitamins such as zinc, selenium, vitamin C, B2, B6, D , A, and E we must include it in our daily diet.

We must consume antioxidant foods, but especially when we are older. This is because the immune system becomes more sensitive to fighting infections. That is why antioxidant foods contribute to optimal health and neutralize free radicals.

Foods that contain antioxidants such as fruits including orange and fresh vegetables, red fruits, olive oil, red wine, tea, cocoa. Meats, dairy products contain abundant selenium, zinc in addition to vitamins such as B2. Whole grains also contain plenty of selenium and vitamin B2.

Walnuts, garlic, and cod are a source of selenium that positively influences our immune system. Pistachios stand out for their high contribution of vitamin B6, which participates in the creation of antibodies. Vitamin B6 is also found in bell peppers, spearmint, and sage.

Raw oysters provide a high content of zinc, and although in less quantity the veal, sesame flour and pumpkin seeds.

Diets poor in these foods and unhealthy habits such as alcohol and tobacco promote free radicals.

As for healthy nutrition, it is also shown to prevent and help control diseases such as obesity, cholesterol, cardiovascular disease and diabetes, among others. Therefore, it is essential to maintain healthy eating habits and in the practice of regular physical activity.

Why is it necessary to drink enough water?

We must not forget hydration; it is essential to drink enough water to keep our body hydrated and function properly. Drink approximately two liters a day, especially when in summer and exercise. Drinking enough water benefits the brain, heart, kidneys, cells, skin, digestive system, kidneys, muscles or joints, and body temperature, etc.

What many do not know you will see in this section. You will see the benefits of practicing physical exercise, which in addition to improving the immune system, improves the nervous and neurological system, prevents diseases and keeps you healthy. Do not lose heart and continue reading!

How Physical Training Improves the Immune System

Regular aerobic exercise at moderate intensity has been shown to stimulate optimal immune system function activities such as cycling, swimming, running, brisk walking, etc. Some studies show that people who do some physical activity tend to get fewer infections than those who do not.

One study observed increased antioxidant defenses with moderate regular physical training. In addition, this is due to the changes produced in the Phagocytosis cells. These positively adjust the antioxidant processes and negatively the release of ROS (oxygen free radicals). In the same way that this immune function occurs in young people, it also occurs in old age.

The reaction of our body with moderate and regular sports training is that there is a direct effect released in the immunocompetent cells that involves an increase in antioxidant defenses as are neutrophils and peripheral blood lymphocytes. In addition, the production of pro-inflammatory and other inflammatory cytokines is reduced due to the increase in anti-inflammatory cytokines. Lymphocytes are mainly responsible for the immune mediated and adaptive work of cells.

When exercising we work the cardiorespiratory system, muscles and joints, this is good for the functioning of the heart and lungs. In addition, hormones put into action whose job is to regulate performance, recovery, and physical and mental adaptation.

Continuously doing moderate sports can slow down the progression of aging. This is due to the reduction of inflammation and the restoration of the balance between oxidants and antioxidants of the immune cells.

Why is it recommended to practice any physical activity?

It is advisable to do physical activity every day for at least 30 minutes, preferably an hour 4-5 days a week. With physical training, neurotransmitters are produced that secrete chemicals and hormones, including endorphins, serotonin, and dopamine. These hormones provide well-being, happiness, euphoria, motivation, mood, emotions, learning, and sleep. That is why doing sports makes us sleep better and reduces anxiety, stress and depression, which is convenient at this time.

During physical training, the nervous system produces an increase in vasodilatation in the organs and muscles that are involved in exercise and in those that are not involved in vasoconstriction so that they are more efficient. It also increases the heart rate, contraction force, blood pressure, etc. Physical activity favors cognitive skills such as concentration, memory, intuition, agility of response, reasoning, etc.

Along with training, the brain produces neurotransmitters, secretes chemicals such as endorphins that affect mood, which reduces the degree of anxiety, stress and provides a feeling of happiness, well-being, motivation and desire to continue exercising.

In the same way that following a healthy nutrition can prevent and control diseases, with physical training, the same happens. Such as obesity, cardiovascular disease, cholesterol, diabetes among others, being these pathologies in case of corona virus infection they would present a greater complication

Given the current circumstances of confinement at home, you should not stop exercising, quite the opposite. Organizing a daily routine with different activities, including an hour or 30 minutes of exercise, will help you get through the day and improve your rest.

At home you can do different exercises, use the weights (if you have them) strength exercises using your own weight, sit-ups, push-ups, zumba, yoga, Pilates, brisk walking, etc.

Sleep to boost the immune system

Sleeping the right hours favors the proper functioning of the immune system, sleeping 8 hours will keep your defenses strengthened. Since our body continues to work.

During sleep, the cells are repaired, the production of hormones is balanced, and it favors the production of serotonin and melanin. This helps reduce stress by reducing depression. Increases creativity, strengthens memory, helps to lose weight, protects the heart, and while we sleep the immune system is regenerated.

Therefore, the probability of defeating and overcoming infections if our immune system is weak will be much lower. Lack of hours of sleep has negative repercussions on our health, as it causes both physical and mental illnesses.

Unhealthy Habits

Unhealthy habits lower the state of defenses. Try to avoid stress as it negatively influences the proper functioning of the immune system. In stressful situations such as exam times, painful experiences or others, the immune system can be altered with a reduction in defenses. Given this, the possibility of contracting infections or inflammatory diseases is greater.

Tobacco, salt, excess alcohol, sugary drinks, artificial sweeteners, sweets and other additives also affect the state of defenses. The corona virus affects the respiratory system; consider quitting smoking so that your lungs can respond better.

Attention with fast and miraculous diets as unbalanced diets or less than 1,200 kcal or low in fat also negatively alter immune function. As well as excess caloric intake and obesity, whose people are susceptible to cardiovascular diseases associated with immune disorders? Decreasing the amount of fat in the diet will increase immune activity.

Discard industrially processed products from your diet, saturated fats do not favor immune function, you will be overweight and you can develop diseases.

Resume

Perform moderate and continuous physical activity, a healthy nutrition, balanced with all the nutrients, vitamins and minerals with the foods of the food pyramid and sleep 8 hours will keep your defenses reinforced. Exercises such as brisk walking, running, swimming, cycling, etc

To improve your well-being there are methods that can help you, such as meditation, yoga, having a positive attitude. Flee from stress and unhealthy habits such as tobacco, excess alcohol, sugary drinks, salt, excess sweets, ultra-processed foods and sedentary lifestyle. If you are healthy, you will avoid medicating yourself and thus not be so vulnerable.

It is essential to maintain a strong immune system that protects us from infections by bacteria, viruses, fungi and parasites. Moreover, that can defend us and fight against the corona virus infection.

These weeks most of us are living confined to home, following certain guidelines can help you cope better. If you have a balcony, enjoy the fresh air and sunbathe with caution. If you have weights or a stationary bike, use them, do squats, push-ups, aerobics, walk around the house, do whatever space allows you. It will help you pass the time while you exercise. You can also take the opportunity to do what you had pending due to lack of time, read, etc.

In situations like the one, we are living with covid-19, also called corona virus, although it is new and there is not excessive data that can guide us, it is preferable to have a strong immune status. This does not mean that you are not contagious, but if you do get it, it can help you recover and fight it and that the course of the disease is milder.

Remember to follow all precautions, established hygiene, and cleaning guidelines, such as the distance of two meters. Wash your hands often; wear a mask and gloves on the street, in public transport, establishments and supermarkets.

You know, take care of your immune system, now you have the information! For this, you can also go to a personal trainer or nutritionist who will advise and motivate you.