A healthy immune system can fight off infection
Abrar Yousuf Mir
As worries grow about deadly coronavirus, online searches for ways to bolster the immune system have increased.
Are there foods to boost your immune system? Are there any magic pills to boost your immune system? Will vitamins help? Here is what actually works.
The immune system is a complex network of cells, organs and tissues that work in coordination to protect the body from infection. With the corona virus outbreak, the world is going through a major crisis, where most of the countries have actually gone into a state of lockdown and extended it as means of prevention against the novel coronavirus.
Even in India and Jammu and Kashmir, in particular the lockdown has been extended as a measure to control the outbreak. It is a time when health has turned out to be the foremost priority. However, it is not that easy for our body to cope up with the inactive life style. Especially, when a strong metabolism and immunity is needed to sustain the harsh virus attack.
The bottom line is that there are no specific, scientifically proven foods, magic pills, guaranteed to work directly for bolstering the immune system. But there are real ways you can take care of yourself and give your immune system the best chances to combat with the external threats especially from respiratory pathogens.
Improve your sleep habits
A healthy immune system can fight off infection. A sleep deprived immune system does not work as well. Numerous studies have reported the benefits of a good night’s sleep and now researchers from Germany have found that sound sleep improves immune cells known as T cells.
T cells are a types of immune cells that fight against intracellular pathogens, for example virus infected cells such as flu, HIV, Herpes and cancer cells. Stoyan Dimitrov, a researcher at the university of Tubingen has found a new mechanism through which sleep can assist the immune system.
According to Dr Dimitrov stress hormones adrenaline and nor adrenaline and pro –inflammatory molecules prostaglandins inhibit the stickiness of a class of adhesion molecules called integrins. Because the levels of adrenaline and nor adrenaline prostaglandins are low during sleep time, the stickiness of the integrins is stronger. This stickiness is important because in order for Tcells to kill virus –infected cells or cancer cell, they need to get in direct contact with them ,and the integrin stickiness is known to promote this contact.
The findings indicate that sleep can improve immune functioning naturally by increasing the efficiency of t cells of body. Focusing on better sleep is a good way to strengthen your immune system. The sweet spot for sleep is six to seven hours at night. Stick to a regular bedtime and wake up schedule, avoid screens, night eating and exercise right before bedtime.
Lower your stress
Worries about current situation across the globe due to corona virus, economic problems and the general disruption of life have added to our stress levels but we know stress make you more susceptible to respiratory illness. In a series of remarkable studies over 20 years at Carnegie Mellon university volunteers were exposed to the cold virus (using nose drops) and the quarantined for observation. The researchers found that people who reported less stress in their lives were less likely to develop cold symptoms. It means your body does a better job fighting off illness and healing wounds when it is not under the state of stress. So it is very imperative right now to overcome the level of stress by doing some activities like five times NEMAZ (salah), yoga ,controlled breathing or talking to a therapist are all ways to help your immune system stay strong.
Check your vitamin D level
While more study is needed on the link between vitamin D and immune health, some promising researchers suggests that checking your Vitamin D level and taking vitamin D supplement could help your body to fight off respiratory illness. According to few researchers our body needs adequate vitamin D to produce the antimicrobial proteins that kill viruses and bacteria.
If you don’t have adequate vitamin D circulating, you are less effective at producing these proteins and more susceptible to infection. It is found in fatty fish (salmon), milk; its level can be influenced also by sun exposure. If you are concerned with immune health, you may have your vitamin D level checked. (It is important to note that there are no clinical recommendations to take vitamin D for immune health).
Eat a balanced diet, exercise and skip unproven supplements
A healthful diet and exercise are important to maintaining a strong immune system. However, no single food has been proven to bolster a person’s immune system or ward off disease.
But there are some foods which some doctors and herbalists had claimed to boost immune system like Garlic, Turmeric, Saffron, Ginger and citrus fruits. There are small studies that suggest a benefit to some of these foods but strong evidence is lacking. I will suggest if you enjoy foods touted as immune boosters, there is no harm in eating them as a part of a balanced diet.
Avoid excessive Alcohol consumption
Numerous studies have found link between excessive alcohol consumption and immune function. Research shows people who drink alcohol are more susceptible to respiratory illness and their pneumonia recover from infection and wounds is very slow.
Moreover, just be sure that you don’t neglect proven health advice like washing hands and not touching your face, when it comes to protecting yourself from viral illness.
(The writer is a student pursuing his masters in Science at University of Kashmir)
KV Network
