How to strengthen your immune system?

The immune system recognizes between safe and dangerous, protecting the organism from internal and external harmful substances. We can either boost it or lower the risk of getting infected.

Boost your immune system:

  • Diet (vitamins, minerals, polyphenols and probiotics).
  • It is important to supplement vitamins when a person is ill - the body consumes them more (zinc, for example).
  • Polyphenols are found in onions, green tea and red wine. It is important not to prefer only one source of these substances. :)
  • Probiotics are the microorganisms living in our intestines. They naturally irritate it, thus training our immune system. Prebiotics are found in legumes or fruit and serve as “food” for probiotics.
  • Sun and vitamin D - Vitamin D can be found in food (fish, for example), however our body can also synthesize it from an exposure to sunlight. Vitamin D increases the amount of immune cells and prevents formation of antibodies harmful for our body.
  • During sleep, so-called cytokines are released, which allow the body to fight infection. If we don't get enough sleep, cytokines cannot be released, making our bodies susceptible to infection.
  • Exercise - Regular medium intensity exercise is the best way to strengthen your immunity. Marathon runners can experience gradual body exhaustion, which makes them susceptible to infections. 
  • If stress lasts for a short period of time, it can be encouraging for the body. However, if it lasts for a long time, body reserves can easily get depleted, including the immune system. People with weakened immune system are more prone to infections.

Lower the risk of infection:

  • Wash your hands regularly
  • Cover your mouth with a sleeve when coughing or sneezing. Don't use your hand.
  • Use disposable tissues and wash your hands every time you use them.
  • Don't touch your face Especially your mouth, nose and eyes. If you accidentally touch it, wash your hands afterwards.
  • Try to avoid crowded places. Stay at home if you can.
  • Avoid infected people. If you need to see them, stay at least 1-2 metres away from them.
  • Limit your travel  to a bare minimum. Public transport and taxi included.
  • Take care of your health. Get enough sleep, eat healthy, drink enough water and don't forget to exercise.
  • Clean and disinfect . Especially objects and surfaces that are frequently touched. Door knobs, computers, mobile phones, nightstands… Choose a disinfection that kills viruses as well as germs.
  • Use protective equipment - gloves, glasses, face masks…
  • Tobacco smokers may be more vulnerable to COVID-19, as the act of smoking involves contact of fingers (and possibly contaminated cigarettes) with lips, which increases the possibility of virus transmission from hand to mouth.