Table of contents:
- The role of the immune system and its reaction to viral infections
- Factors that affect the immune system
- How to improve the immune system to fight viral infections
Endurance or immunity has an important role in keeping the body healthy and preventing infection. Because of this important role, endurance must always be maintained in order to fight various diseases, such as Covid-19, Mysterious Hepatitis, or Monkey Smallpox
The SARS-COV-2 virus causes the Covid-19 was first detected in the city of Wuhan, China, then spread and caused pandemics throughout the world. In early 2021, Indonesia began the mass vaccination program in stages in an effort to break the chain of the Corona virus transmission.
Thanks to the Covid-19 vaccine, the spread of the Corona virus is already more controlled. However, now the mypatitis myatitis virus and smallpox are emerged which are starting to be epidemic in various countries. So that you avoid the attack of these diseases, it is important to maintain and have strong endurance.
The role of the immune system and its reaction to viral infections
The immune system is the result of cooperation from various cells, tissues, protein, and organs. The main parts of the immune system are:
- White blood cells, consisting of neutrophils, lymphocytes, monocytes, eosinophils, and basophils, each
- Antibodies, which are protein made by white blood cells. Antibodies work by sticking to foreign objects that are considered dangerous by the immune system
- The lymphatic system consists of glands and lymph vessels, bone marrow, thymus glands, spleen, and tonsils
The immune system works by recognizing foreign substances (antigens) that enter the body, such as bacteria, viruses, parasites, and fungi. After being recognized, white blood cells then form antibodies to remember the antigen.
If the same antigen re -enters the body or attacks the body, antibodies that have been formed will recognize and lock it. This foreign substance that can harm the body is then destroyed by T lymphocytes which are part of white blood cells.
Factors that affect the immune system
When endurance decreases, the body becomes more susceptible to disease. The immune system tends to be less than optimal if you are in the following conditions:
- Nutritional deficiencies, such as vitamin D
- Less eating vegetables and fruit
- The habit of eating high -fat foods
- Lack of sleep
- Often drink alcoholic drinks
- Lacking sports
- Rarely exposed to sunlight
- Taking certain drugs
How to improve the immune system to fight viral infections
So that your immune system can work optimally, it is important to implement a healthy lifestyle. Here are some ways to maintain and increase your immune system:
1. Eating healthy and nutritious food
The immune system depends on the food and drinks you consume. Therefore, it is important to consume healthy and nutritious foods, with various types.
Eating varied healthy foods can determine the composition of microbes in the intestine which then forms the body's immune response.
You can consume foods and drinks that contain zinc, iron, and vitamins A, B12, B6, C, and E to maintain and increase endurance.
2. Increase the consumption of vegetables and fruit
Research shows that eating vegetables and fruits can make the body's endurance better. This is because vegetables and fruit contain vitamins and minerals that can strengthen the immune system in fighting viruses and bacteria that cause disease.
Vitamin C is one of the nutrients found in many vegetables and fruit, such as oranges, mangoes, apples, and red guava. This vitamin plays a role in maintaining or increasing endurance.
Besides consumed directly, you can also process vegetables and fruit into juice. This method is very practical and useful, especially to get around children who tend to be more difficult to consume fruits and vegetables.
In addition to making your own juice, you can also buy packaging juice available at stalls, markets, or supermarkets. However, make sure the packaging juice you choose is made from original fruit and without the addition of sweeteners, preservatives, and synthetic dyes.
3. Just rest
Cytokine is a protein that helps the immune system. This protein is produced by the body only when you sleep. Lack of sleep makes you more susceptible to disease, because the body does not produce antibodies as it should.
Generally, adults need sleep 7-9 hours per day while adolescents are encouraged to sleep for 8-10 hours a day.
When stressed, the body produces more of the hormone cortisol. Increased cortisol in the long term can result in decreased immune function.
Therefore, it is important for you to be able to reduce and control stress properly. You can do yoga, meditation, or other activities you enjoy to control stress.
5. Exercise regularly
Regular exercise is proven to increase the components that play a role in maintaining or increasing endurance. To feel the benefits of this exercise, you need to exercise regularly for 30 minutes, 5 days a week.
To maximize its effect on endurance, you can do sports outside the house in the morning. Exposure to sunlight in the morning can stimulate the production of vitamin D which can increase endurance.
6. Quit smoking
Nicotine from cigarettes can lower the immune system. Smoking makes the body more susceptible to infections, such as the flu and pneumonia, and makes healing take longer when you get sick.
7. Limiting alcohol consumption
Excessive alcohol consumption can affect the body's ability to repair damaged cells. Alcohol also damages the body's cells that play a role in fighting infection and kills gut microbes that support immune function.
In addition to applying the methods above, you should also apply clean and healthy living behaviors, both when doing activities inside and outside the home to maintain body resistance.
In addition, don't forget to wash your hands frequently with soap and running water, and keep the food and drinks you consume clean, to prevent disease transmission.
If you or a family member experience complaints that could lead to an infectious disease, such as fever, cough, runny nose, vomiting, diarrhea, or a rash on the skin that doesn't improve within 3 days, you should see a doctor to determine the cause and get the right treatment. in accordance.