8 Lifestyles In Covid-19 Stage To Get A Strong Immunity

COVID-19 has highlighted the importance of maintaining a healthy lifestyle in order to boost our immunity. It involves maintaining good food habits, engaging in regular physical activity, avoiding addictive substances, practicing good hygiene, and getting enough sleep to reduce stress and anxiety.

Being aware of the significant role that lifestyle management plays in developing a strong immune system is essential for everyone.

Introduction

Maintaining a robust immune system is essential for combating infections. The current worldwide struggle against Severe Acute Respiratory Syndrome Coronavirus 2 (SARS-CoV-2) has emphasized the significance of adopting a healthy lifestyle and building strong immunity.

The symptoms and severity of COVID-19 infection can vary among those who are infected.

Symptoms can vary among individuals, with some showing no symptoms while others may experience mild to severe symptoms that could lead to complications or even death.

The variation is a result of differences in the immune responses of the host organism.

Therefore, the role of immunity is significant in preventing infections, especially during a pandemic.

While having a strong immune system cannot guarantee immunity against COVID-19, it can potentially lower the severity of the infection.

Health practitioners recommend that a balanced and nutritious diet, combined with regular physical activity, can enhance natural immunity and aid in combating diseases, even after infection^{✅✅}.

Since the outbreak of the COVID-19 pandemic, individuals have taken various health precautions. These include practicing personal isolation, wearing face masks, maintaining social distancing, regularly sanitizing, frequently washing hands with soap and water, avoiding touching the face, eyes, nose, and mouth, and considering vaccination^✅.

COVID-19 can cause severe symptoms in some individuals, leading to hospitalization due to a decrease in blood oxygen levels once the virus infects the lungs.

People with pre-existing conditions such as hypertension, diabetes, and coronary artery disease are at a higher risk of developing complications.

Lifestyle disorders are often the root cause of these comorbidities.

The recovery from COVID-19 is mainly dependent on the host’s immune system, which plays a crucial role in managing and eliminating the virus^✅.

The immune system produces antibodies to combat infections, but it is crucial to eliminate the infection at the right time to prevent it from spreading and causing harm to other organs.

The COVID-19 pandemic has brought to light the significance of maintaining a healthy lifestyle to achieve effective immunity^✅.

How Does Our Immune System Work?

The human body has two ways of fighting bacterial or viral infections.

The first method is innate or inherited immunity, which responds quickly to infection by causing inflammation and fever.

However, it cannot identify specific strains of pathogens, so it may not be able to eliminate all bacteria or viruses.

The second method is acquired or adaptive immunity, where the immune system fights the infection during the first exposure, resulting in symptoms.

The immune system remembers the specific invader, making it easier to combat it in future exposures^{✅✅}.

The Important Components of the Immune System

The immune system relies on white blood cells, also known as leukocytes, which are innate immune cells that circulate throughout the body to detect and combat intruders.

When a foreign substance is detected, leukocytes activate a sequence of responses to fight off the invader^{✅✅}.

Leukocytes can be converted to phagocytes, such as macrophages, and lymphocytes.

Phagocytes engulf foreign infectious agents and break them down, which can lead to the generation of cytokines and symptoms of inflammation, such as fever and pain^✅.

Lymphocytes come in two types: B lymphocytes (or B-cells) and T lymphocytes (or T-cells).

B-cells create antibodies to destroy pathogens, while T-cells are further divided into CD4 (Cluster of Differentiation 4) and CD8 (Cluster of Differentiation 8).

CD4 and B-cells provide resistance against infections, while CD8 cells can produce a cytotoxic effect on invader cells^{✅✅}.

Lifestyle Habits Affecting Immunity

1. Plant-based Foods

The strength of one’s immune system is closely connected to proper nutrition and hydration, regardless of age^✅.

Immune cells need enough energy to fight infections effectively, and during infection periods, the immune system requires more energy, leading to higher basal energy expenditure during fever^✅.

A recent study found that increasing the daily consumption of fermented vegetables by 1 gram, compared to the national average, was linked to a significant decrease of 35.4% in the risk of mortality from COVID-19^✅.

A protein-rich diet is crucial for the production of top-notch immune proteins like cytokines and immunoglobulins^✅.

Plant-based foods and beverages that have undergone fermentation are a nutrient-dense source of energy, dietary fiber, protein, carbohydrates, antioxidants, phytochemicals, and phytonutrients^✅.

Additionally, The fermentation process can also improve the bioavailability of vitamins, particularly those in the B-group, and various minerals found in plant-based sources^✅.

In contrast, a diet high in sugar has been found to be associated with an increase in complications and severity of COVID-19 infection^✅.

Vitamin C and E, as well as minerals like zinc, iron, and magnesium, are essential for immune cell function^✅ and protection against oxidative stress^{✅✅} caused by viral infections.

Adequate consumption of these nutrients can aid in nucleic acid synthesis and protect tissues from damage^✅.

Additionally, vitamin D-rich foods are crucial for respiratory system health^✅.

Research has indicated that consuming sufficient amounts of vitamins A, vitamin K, zinc, and magnesium through food may reduce the risk of mortality, whereas taking supplements may not have the same effect.

Consuming a balanced and nutritious diet is widely believed to enhance the immune system, while the consumption of junk and frozen food may have an adverse effect on immunity^✅.

A diet that is high in fat and carbohydrates, along with overeating, can cause fat deposits and low-grade systemic inflammation. This may lead to an imbalance in the immune system, which could potentially worsen the severity of a COVID-19 infection^✅.

Eating a diet that is mostly composed of plant-based foods can potentially enhance the immune system and decrease the likelihood of getting COVID-19^✅.

These foods can boost the function of innate immune cells like macrophages and natural killer (NK) cells, which have the ability to eliminate viruses and virus-infected cells. In addition, they can also encourage the production of interferon IFNα, a type of antiviral cytokine^✅.

HIGHLIGHT

Proper nutrition and hydration, including a protein-rich diet, consumption of fermented vegetables, and adequate intake of essential nutrients such as vitamins C, E, D, zinc, iron, and magnesium, can enhance the immune system and decrease the likelihood of getting COVID-19, while a diet high in sugar, fat, and carbohydrates can potentially worsen the severity of the infection.

2. Overweight

Individuals with a Body Mass Index (BMI) of 40 kg/m2 or higher, commonly referred to as severe obesity, are at a greater risk of contracting COVID-19 and experiencing its complications^✅.

It is crucial to maintain a proper nutritional balance, particularly during the pandemic when the immune system needs to be prepared to fight and combat the infection at any given time.

Overeating and a high-sugar diet can pose a threat to one’s health.

Studies suggest that cytokinesis generation is higher in adipose tissues with a high lipid content, which can lead to unwanted inflammation^✅.

Obese individuals often have decreased respiratory function and functional capacity, making it difficult for them to survive COVID-19 infection.

In severe cases, ventilation can be challenging, even in the supine position, as pulmonary function is compromised by decreased diaphragmatic excursion^✅.

The inflammatory state associated with obesity could further exacerbate inflammation in COVID-19 patients, exposing them to a higher concentration of proinflammatory cytokines and increasing the risk of a ‘Cytokine storm’^{✅✅✅}.

HIGHLIGHT

Severely obese individuals are at a greater risk of contracting COVID-19 and experiencing complications due to decreased respiratory function and an inflammatory state associated with obesity.

3. Daily Excercise

Regular physical exercise has numerous benefits such as reducing anxiety, decreasing the risk of depression, improving the quality of sleep, and promoting psychological well-being^✅.

Moreover, moderate exercise and physical activity can improve the immune system.

A daily exercise routine of less than 60 minutes can activate the anti-pathogen effects of tissue macrophages and enhance the recirculation of various immune cells, immunoglobulins, and cytokines, which can boost immunity.

In addition, moderate exercise can improve the level of Interleukin (IL-6), which produces direct anti-inflammatory effects and elevates the metabolism of glucose and lipid.

Regular physical activity may also help correct co-morbid complications, which can minimize the risk of severe COVID-19^{✅✅}.

Physical inactivity is a major risk factor for several health conditions such as cardiovascular diseases, cancer, and diabetes. The COVID-19 pandemic has highlighted this issue even more as it has led to higher mortality rates worldwide^✅.

However, prolonged and intense exercise can lead to metabolic, psychological, and physiological stress, which can result in immune dysfunction^✅.

It is not recommended to suggest such exercises for individuals who are at high risk or have suspected/confirmed cases of COVID-19. Additionally, these exercises can increase oxidative stress on the lungs and heart.

As a result, patients who have recently recovered from COVID-19 and experienced moderate to severe symptoms while infected should avoid such exercises^✅.

HIGHLIGHT

Regular physical exercise can improve immune function, reduce the risk of health complications, and promote psychological well-being, but prolonged and intense exercise can lead to immune dysfunction and should be avoided by high-risk individuals or those recently recovered from COVID-19.

4. Use of Tobacco and Drug Abuse

Smoking is likely to increase the severity of coronavirus disease^✅.

Studies have shown that individuals who smoke tobacco and contract COVID-19 are more likely to experience moderate to severe symptoms and have a poor prognosis^✅.

Exposure to tobacco and other addictive substances, such as methamphetamine, opioids, and cannabis, can lead to the release of pro-inflammatory cells that cause significant damage to the body, particularly the lungs^✅.

This puts individuals at a higher risk of developing Severe Acute Respiratory Distress Syndrome compared to non-addictive individuals^✅.

Furthermore, adult smokers are at a greater risk of catching secondary bacterial infections from bacteria like Haemophilus influenza, Streptococcus pneumoniae, Legionella pneumophila, and Neisseria meningitidis, particularly affecting the lungs^✅.

Research findings have indicated a 14 times higher incidence of severe pneumonia and stage III COVID-19 infection, leading to eventual death, in individuals with smoking habits compared to those without^✅.

HIGHLIGHT

Smoking increases the severity of coronavirus disease and puts individuals at a higher risk of developing Severe Acute Respiratory Distress Syndrome and secondary bacterial infections, leading to eventual death.

5. Sleep

Sleep is a crucial physiological process, and it is recommended to get at least 7 hours of sleep per day to maintain good immunity, especially against viral infections^✅.

Disruption in sleep patterns or insufficient sleep, particularly rapid eye movement (REM) sleep, can affect the immune system’s components, such as the percentage of immune cell sub-populations like CD4+, CD8+, and NK (Natural killer) cells, and cytokine levels like IFNγ (Interferon-γ), TNFα (Tumor Necrosis Factor-α), and IL-1(Interleukin-1).

This can increase the risk of contracting COVID-19 and delay recovery from it^{✅✅}.

Studies have suggested that sleep deprivation in COVID-19-infected patients may result in elevated CXCL9 (Chemokine C-X-C motifligand 9) levels, which is a chemotactic factor that selectively causes lymphocytic infiltration and activation of pro-inflammatory NLRP3 (NLR family pyrin domain containing 3) inflammasome.

Thus, sleep deprivation may be responsible for increasing the severity of infection due to the enhancement of the progression of inflammatory processes^✅.

Adequate and deep sleep is also reported to increase the level of melatonin, a hormone that improves sleep quality and possesses anti-inflammatory properties.

This can reduce coronavirus virulence by reducing the inflammatory response and thus offer protection to the lungs from oxidative damage^{✅✅}.

HIGHLIGHT

Adequate and deep sleep is essential for maintaining good immunity and reducing the risk and severity of viral infections, including COVID-19, by affecting immune cell sub-populations, cytokine levels, and melatonin production.

6. Stress

Chronic stress can have negative effects on the body’s ability to fight off diseases^✅, leading to conditions like insomnia, gastric ulcers, coronary artery disease, and type 2 diabetes mellitus.

Stress can also weaken the immune system and trigger the release of hormones like cortisol and adrenaline, which can disrupt immune regulation and increase levels of proinflammatory cytokines^✅.

Prolonged mental stress can also worsen respiratory distress syndrome and increase the severity of COVID-19 infection. Studies have shown that nearly half of COVID-19 patients experience psychological stress, which can lead to slower recovery or increased severity of the infection^{✅✅}.

Long hospital stays and isolation fear can exacerbate stress levels and lead to anxiety disorders and panic attacks, particularly in patients with pre-existing psychological conditions^✅.

To manage stress during the pandemic, it is recommended to engage in regular exercise, meditation, yoga, guided imagery, and relaxation techniques.

Maintaining a healthy lifestyle, a positive mindset, and strong social connections are also important pillars of stress management^✅.

HIGHLIGHT

Chronic stress can weaken the immune system and exacerbate various health conditions, including COVID-19, but can be managed through healthy lifestyle habits and stress-reducing techniques.

7. Personal hygiene

To prevent the spread of COVID-19, health professionals recommend simple measures such as frequent hand washing and wearing a mask to cover the mouth and nose while coughing or sneezing^✅.

It is also important to avoid touching the face, as germs can enter the body through the eyes, nose, and mouth.

When coughing or sneezing, it is best to use the elbow or a tissue, which should be disposed of immediately^✅.

When going outside or in public, it is mandatory to cover the mouth and nose with a mask.

Reusable masks should be washed daily with soap or detergent, while disposable masks should be cut into two parts before disposing of them to avoid reuse^✅.

Home cleanliness is equally important to prevent the spread of the pandemic. It is crucial to keep living spaces free from viruses by frequently cleaning and disinfecting highly used surfaces.

The COVID-19 virus can survive on fabric, plastic, and metal elements for hours to a few days, so it is important to remove shoes, change clothes, and practice proper sanitization before entering the home to prevent the entry of viruses^✅.

HIGHLIGHT

Simple measures such as frequent hand washing, wearing a mask, and maintaining cleanliness to prevent the spread of COVID-19.

8. Herbal Supplements, Essential Oils, and Plant-Based Remedies

In recent years, there has been an increasing trend toward the use of phytonutrients and phytomedicines to improve immune health and alleviate symptoms associated with viral infections, including COVID-19.

Traditional herbal extracts and formulations are also being utilized for the prevention and complementary treatment of respiratory tract infections.

Certain traditional herbs, such as Tinospora, Ashwagandha, Curcuma, and Ocimum, are consumed in raw form or modified into decoctions for their immunomodulatory effects.

While clinical data is still lacking to confirm the efficacy of these herbal preparations, phytochemicals have shown promising results based on their mode of action.

Polyphenols, especially flavonoids, have been recognized as effective immunity boosters.

Phytochemicals such as kaempferol, quercetin, and apigenin are considered to be flavonoids that have demonstrated antiviral properties in several in silico studies^{✅✅}.

Phytochemicals have shown potential therapeutic effects against viral infections, including COVID-19, making them a promising source of alternative and cost-effective medicines.

They can also be used as health supplements to boost general immunity and prevent or treat COVID-19 infection.

However, there are important limitations to the use of phytomedicines, such as a lack of quality parameters and insufficient evidence of their protective and therapeutic effects in humans, as well as a lack of bioavailability, pharmacokinetic, and toxicological studies^✅.

HIGHLIGHT

Phytonutrients and phytomedicines have shown potential therapeutic effects against viral infections, including COVID-19, but their efficacy and safety still need further clinical studies and quality parameters.

Key Takeaways

• Adopting a healthy lifestyle is crucial for enhancing our immunity against COVID-19.
• Maintaining good food habits, engaging in regular physical activity, avoiding addictive substances, practicing good hygiene, and getting enough sleep to reduce stress and anxiety are important for building a strong immune system.
• Being aware of the significant role that lifestyle management plays in developing a strong immune system is essential for everyone.
• Maintaining a robust immune system is essential for combating infections, including COVID-19.

Frequently Asked Questions

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