7 Tips to Boost Your Immune System

The immune system is a network of cells, tissues, proteins, and organs that work together to protect the body from foreign invaders and diseases. When our immune system functions properly, it identifies threats such as bacteria, parasites, and viruses, and it launches an immune response to destroy them. Our immune system can broadly be divided into two parts: innate and adaptive immunity. Innate immunity is the natural defense we're born with and serves as our first line of defense against infection. After detecting an infection, our innate response acts quickly to expel the invader by producing more mucus or activating the temperature control to destroy invaders by raising body temperature. Adaptive immunity is the defense we acquire over our lifetime as we're exposed to diseases or protected against them through vaccines. The adaptive system identifies an enemy and produces specific weapons, or antibodies, required to destroy and remove the invader from the body. The adaptive system needs between 5-10 days to identify the required antibodies and produce them in necessary quantities to successfully repel the invader. During this period, the innate system keeps the pathogen under control, preventing it from multiplying. Patients with autoimmune diseases like diabetes, hypertension, or heart failure should maintain balanced metrics to prevent future complications, with continuous consultation from a doctor. Additionally, in light of health ministry guidelines, and for the benefit of at-risk populations, clinics provide advice, recommendations, and monitoring through online services.

1. Lower sugar levels

When your blood sugar levels are consistently high, various destructive processes occur in your body. Blood circulation slows, limiting the mobility of vital immune cells. High sugar levels also inhibit the function of these immune cells, preventing them from fully fighting pathogens. Therefore, it's important to maintain a proper diet, monitor sugar levels with a continuous glucose monitor without finger pricks, and adhere to medication if required. For hospitalized COVID-19 patients, it's recommended to avoid finger pricks for sugar monitoring and connect to a system that allows continuous monitoring without the need for blood sampling from the finger or vein.

2. Nutrition can make a difference

Certain nutrients can help improve the immune system. Vitamin C helps to fight colds and is found in broccoli, citrus fruits, and tomatoes. The effect on the coronavirus is still unknown. Vitamin E boosts the immune system and is found in whole grains and nuts. However, nuts are calorie-dense, so even though they're healthy, be mindful of portion sizes. Sources of Omega-3 fatty acids can be found in flaxseed oil, mackerel, anchovies, tuna, and salmon. Additionally, foods rich in zinc include beans and lean turkey meat. Moreover, it's recommended to eat yogurt containing probiotics - healthy bacteria that can stimulate the immune system.

3. Maintaining sleep hours

It's important to ensure 7-9 hours of sleep at night. Assuming you don't maintain regular sleep, the body's ability to repair itself can be significantly impaired. Studies have found that people who don't ensure adequate sleep suffer more from inflammation and have fewer *T* cells, essential for the immune system.

4. Exercise

Maintaining exercise, at least 150 minutes three times a week, will help increase activity within the immune system cells. Moreover, exercise releases endorphins - positive chemicals that improve mood and can lead to a feeling of calm.

5. Meditation

Studies have found that practicing meditation for eight weeks resulted in an enhanced immune response up to four months afterward. Those who practiced meditation also produced more antibodies when receiving the flu vaccine compared to those who didn't meditate.

6. Say goodbye to bad habits

Bad habits like smoking and excessive alcohol consumption can negatively affect the immune system. Smoking can lead to a wide range of health issues, including heart disease, stroke, and respiratory problems. In contrast, excessive alcohol consumption is linked to an increased risk of communicable diseases, bacterial pneumonia, and more, as it can suppress the immune system's response.

7. Laughter is good for health and the immune system

Laughter might just be the best medicine. When you laugh more, your body produces more white blood cells that fight infections and lower stress hormone levels. Look for funny movies, jokes, and anything that boosts your mood and makes you laugh.

Prof. Julio Weinstein is the head of the diabetes unit at Wolfson Hospital and a senior diabetes doctor at the DMC Diabetes Treatment Center.