How to quickly boost the immune system

How to quickly boost the immune system: three effective ways

Exclusively for Welps: Dr. Daria Gusakova, endocrinologist, nutritionist at the clinic of Professor Kalinichenko, reveals the secrets of an effective immunity boost.

A strong immune system today is a number one issue for each and every one because the state of the body is much more important than any mechanical protection against viruses and pathogenic bacteria. It is a strong immunity that can repel an emerging threat and make the disease weakened or even asymptomatic. Robust immune health is also the key to the complication-free period of convalescence.

  • Immunity is the body's ability to produce antiviral and antimicrobial proteins in sufficient quantities. *

According to statistics, people with reduced immunity may end up dying from viral diseases in general, and coronavirus in particular. As a rule, these are elderly people who have chronic diseases of the heart and vessels and blood vessels, diabetes, cancer, obesity, and diseases of the bronchopulmonary system.

Granted, it is impossible to get "super-immunity" in one day. The immune system needs to be improved bit by bit but regularly and constantly.

Today we will talk about three main things that will allow us to achieve this state as soon as possible.

  1. Maintain local immunity. The virus enters the body via airborne transmission through the mucous membranes of the nose, mouth, eyes. Therefore, it is extremely important to:

  2. maintain healthy air humidity: this will not allow viruses to settle on the epithelium of the lungs and bronchi. Indoor humidity should be above 60%. For these purposes you may use special humidifiers;

  3. drink plenty of water (as a rule, no less than 30 ml per 1 kg of body weight a day). This will maintain the fluid balance of the mucous membranes;

  4. exercise, preferably outdoors. Remember not to overexert yourself during epidemic outbreaks, because this can cause stress. It manifests in the increased work of the adrenal glands, your first line of defense against stress (including infections and lack of sleep). It is the adrenal glands that stimulate the production of cells of the immune system.

  1. maintain general immunity. The following factors are important here:

  2. adequate quality sleep. You can achieve it by crowding out caffeinated drinks, reducing the use of electronic gadgets at bedtime, and decreasing the level of negative information noise;

  3. eating properly, preferably on an established regimen. It is important to consume a sufficient amount of protein, animal protein, in particular. Many people nowadays suffer from a protein deficiency. Proper assimilation of protein requires fiber (vegetables and herbs), healthy pancreatic function and a balanced microbiome. The microbiome can be improved not only by eating fermented foods, pre- and probiotics, but also by limiting your food intake as a whole. This does not mean that you are expected to starve, but increasing intervals between meals and crowding out simple carbs (sweets, fruits, baked goods, etc.) will benefit the microbiome;

  4. ultra-violet rays. They stimulate the production of vitamin D, endorphins (hormones of happiness) and increase the synthesis of anti-inflammatory proteins, which also contributes to the growth of good microflora.

  1. Vitamins and minerals. What to take to improve the immune system?

  2. Vitamin D. It regulates both innate and acquired immunity. Your doctor will select the required dosage based on the results of the blood test for vitamin D (25OH).

  3. Omega-3 polyunsaturated fatty acids (omega-3 PUFAs). Their main function is to protect the cell membranes. The higher the content of omega-3 in the cell membrane, the higher its ability to defend itself from external factors. Omega-3 PUFAs also have an anti-inflammatory effect and boost the activity of immune system cells. The daily dose for an adult is usually no less than one gram. The natural source is fatty sea fish.

  4. Zinc and selenium. Zinc is responsible for the number of T-lymphocytes (active cells of the immune system that protect the body from viruses and bacteria). Selenium stimulates the function of other immune defense cells, NK cells (or killer cells) that produce specific proteins – cytokines that kill foreign invaders, being the natural poisons for viruses and bacteria. Those living in moderate climate are often deficient in zinc and selenium due to the low content of these elements in the soil.

  5. Vitamin C. The main role of vitamin C is to maintain the adrenal glands. It is advisable to take vitamin C of plant origin. The usual dose for a healthy adult is from 250 to 500 mg per day. Your doctor will prescribe a larger dose if necessary.