As most countries prepare to face the fourth wave of the COVID-19 pandemic, the medical community is focused on discussing health preventive behaviors and how to strengthen the immune system, which may help many avoid the risks of contracting the virus. The immune system is not a specific entity with mass and location like the heart, kidneys, or liver; rather, it is a system that involves the majority of the body's organs and requires efficient activity from diverse types of cells spread throughout the body. It utilizes the production of many chemical compounds to accomplish its tasks.
In addition to using natural food products or healthy drinks or medicinal preparations, maintaining the immune system requires practicing several behaviors, summarized in a report by the Middle East News Agency into five practices:
1. **Avoid Psychological Stress**
According to the report, researchers at the University of Maryland Medical Center confirm that "there is a complex relationship between stress and immune function." Since the immune system is sensitive to psychological stress, avoiding mental strain is essential for maintaining the health of the immune system.
2. **Follow a Healthy Diet**
In a study titled "Diet and Immune Function" conducted by researchers at the University of Southampton in the UK, published in the journal Nutrients in 2019, the role of nutrition in enhancing immune health was emphasized. Optimal nutrition for the best immune responses is the diet that supports the functions of immune cells, enabling them to initiate effective and rapid responses against pathogens. Some micronutrients and dietary components play highly specific roles in developing and maintaining an effective immune system or in reducing chronic inflammation. A single nutrient can exert multiple and diverse immune effects, as seen with Vitamin E. The American Heart Association (AHA) states that obtaining the right nutrition is vital for maintaining the strength and responsiveness of the body's immune system. Some studies suggest that Vitamin D can strengthen the immune system and combat infections, with sources including fatty fish, dairy products, supplements, and sunlight. Fresh produce, nuts, and seeds also contain significant amounts of zinc, beta-carotene, vitamins A, C, E, and B6, among other nutrients essential for immune health. Plant-based foods are high in fiber, which helps lower body fat and strengthen the immune response. The accumulation of fat and obesity can hinder the function of germ-fighting white blood cells and disrupt the balance of friendly gut bacteria, which assists in the immune response.
3. **Maintain Digestive Health**
Maintaining gut health is one of the pillars of the body's immune efficiency. This is because the majority of immune cells in the human body are found within lymphoid tissues associated with the intestines, reflecting the importance of this immune tissue in maintaining overall health. Additionally, within the intestinal cavity, colonies of friendly bacteria (Gut Microbiome) play critical roles in the efficiency of the body's immune cells and the quality of immune responses even in distant body areas.
4. **Pay Attention to Sleep Hours**
According to reports from the Middle East News Agency citing studies conducted by the U.S. Centers for Disease Control and Prevention, getting enough sleep supports the health of the immune system.
5. **Exercise Regularly**
One of the lifestyle behaviors that have direct health effects on the efficiency of the body's immune system is regular exercise. Doctors from the Cleveland Clinic state that moderate-intensity exercise is an important means of maintaining not only the health of the immune system but also that of other body organs. The National Institutes of Health in the U.S. outline several aspects related to exercise and immune function, summarizing as follows:
- Exercise induces changes in antibodies and disease-fighting white blood cells. These antibodies or white blood cells circulate faster in the body, allowing for earlier detection of illnesses.
- The temporary rise in body temperature during exercise and immediately afterward may prevent bacterial growth, and this rise in temperature can help the body combat infections more effectively.
- Regular exercise may slow the secretion of stress hormones, whose increase raises the risk of illness, while their decrease protects against infections.
