During the pandemic, it is highly recommended for you to increase body immunity so that you’re not easily get infected.
The immune system is the body’s work system to fight disease. This system will protect the body from incoming organisms or germs that can cause disease. Basically, the body’s immune system can normally work very efficiently in dealing with these enemies.
However, when the immune system is in a weak condition, the body will be susceptible to disease. To grow back immune to disease, first you need to maintain and improve the immune system.
So, here are some of the ways to increase your body immunity:
1. Avoiding Stress
The higher the stress, the less antibodies and white blood cells the body produces. Stress can even further lead a person to an indiscriminate lifestyle such as: smoking and alcoholic. These various actions can clearly further reduce the body’s ability to fight disease.
A long term stress can lead to physiological changes that weaken a person’s immune system. Continuous pressure results in a decrease in chemicals in the body, such as the hormones adrenaline and cortisol. This hormones will ultimately suppress and damage the immune system in the body.
A study also shows that stress is strongly associated with decreased performance of Natural Killer Cells, white blood cells, and antibodies in the blood.
2. Maintain Good Nutrition Intake
You can increase body immunity very effectively through a combination of nutrients, namely macro nutrients, fiber and micronutrients, including carbohydrates, proteins and fats. While micronutrients are vitamins and minerals.
Cells in the body need nutrients to function properly. Lack of nutrients can reduce cell function, so that as a result can reduce the body’s immune system.
So, it’s best to eat more natural foods, such as omega 3 and 6 which can be found in fish oil, nuts, and seeds.
In addition, multiply the consumption of protein such as meat (a little fat), eggs, and fish.
Consume Fibrous Foods and Antioxidants
Office workers usually experience a disease called Sick Building Syndrome (SBS). SBS is a disease that arises because it is contaminated with free radicals from electronic devices in the vicinity.
Free radicals can also occur from metabolism in the body, cigarette smoke, and air pollution. In an indoor room with air condition, these free radicals are carried through people who have previously been contaminated with motor vehicle pollution during outside activities.
These free radicals will then continue to spin in a closed room and we can unconsciously participate in breathing the air which is not good for our health.
Meanwhile, antioxidants will help to neutralize free radicals so that the body is protected from various cell and damage. In addition, antioxidants are able to remove free radicals in the blood that can suppress the immune system.
In order to consume sufficient amounts of antioxidants, you are should regularly consume fruits and vegetables such as:
- Green vegetables
Eat Foods That Rich in Vitamins and Minerals
The strength of immunity depends on the optimal supply of vitamins and minerals.
Vitamin A help to maintain the cell structure in the skin, respiratory tract, and intestinal health. This composition forms a barrier, and is the body’s first line of defense. You also need vitamin A to help make antibodies that neutralize the pathogen that causes the infection.
Here are some example of food that contains vitamin A: oily fish, egg yolks, cheese, tofu, nuts, seeds, seeds and nuts.
B vitamins contribute to the body’s first response after it has been identified as a pathogen. The content responds by influencing the production and activity of “natural killer” cells. Natural killer cells work by causing infected cells to “explode”, a process called apoptosis.
Vitamin B can be found in cereals, beans, green leafy vegetables, fruit, nuts, fish, chicken, meat, eggs, meat and milk, as well as in fortified soy milk.
Vitamins C and E
When the body fights infection, the body experiences what is called as oxidative stress. Oxidative stress causes the production of free radicals that can penetrate cell walls, cause their contents to leak into the tissues, and worsen inflammation.
Vitamin C and vitamin E help protect cells from oxidative stress. Vitamin C also helps clear this cellular disorder by producing special cells to enhance the immune response, including neutrophils, lymphocytes, and phagocytes.
You can find vitamin C in oranges, lemons, limes, berries, kiwifruit, broccoli, and tomatoes. Meanwhile, vitamin E including nuts, green leafy vegetables, and vegetable oil.
Some immune cells need vitamin D to help destroy the pathogen that causes infection. Sun exposure allows the body to produce vitamin D.
Meanwhile, you can find vitamins D in food sources including eggs, fish, and some brands of milk, and margarine.
Most people only need a few minutes outside the house, almost every day. People with vitamin D deficiency may need supplements. A review of 25 studies found that vitamin D supplements can help protect against acute respiratory infections.
In addition, a number of minerals are also linked to antioxidants and have been has been shown to affect postural resistance.
3. Regular Exercise
Research has shown that exercise for 30 minutes every day will increase the level of leukocytes of blood cells that function without color. This will help to destroy any bacteria that enter the body.
The research shows that doing sun-exposures or sunbathing can take advantage of immunity if done properly.
According to Healthline, light sun exposure especially at certain hours such as between 08.00-09.00 or 11.00-13.00 , can increase the production of vitamin D which is also beneficial for immunity. For the duration, do sunbathing 10-15 minutes for 2-3 times a week to produce adequate vitamin D.
5. Get Enough Sleep
Lack of sleep or too tired can increase a person’s risk of disease and decrease the body’s immune system. A person whose sleep deprived will usually be susceptible to influenza or other infections.
Therefore, it is highly recommended for anyone to fulfil their sleep duration. For adults, the recommended sleep duration, which is 7-9 hours every night for the health of the body.
6. Maintain Food Hygiene
Don’t forget to maintain food hygiene. Starting from the process of cleaning, manufacturing, including eating equipment and drinking water to support endurance and health.
According to experts, often alone or no time to meet with relatives or socialize will change the body’s immune system at the cellular level. Therefore, socialize with people around you to relax your mind and increase endurance.
Applying a healthy lifestyle is the best step in maintaining and to increase body immunity. However, in some conditions, it might need consumption of immune enhancing supplements.
It is better to consult a doctor before taking it, especially if you have certain medical conditions. The doctor can recommend supplements according to your health conditions, with the right dosage.