Coronavirus and immunity

Coronavirus and immunity

Slovakia, like the rest of the world, has been hit by a pandemic of the rapidly spreading Covid-19 virus, which has been and still is a challenging test for each of us. In most cases, we perceived the term pandemic in connection with mainland Asia, and terms such as SARS and MERS were not unknown to us completely. But we have always perceived it as something strange that is not affecting us, so seeing people wearing protective masks was, from our point of view, more of an exotic phenomenon than a standard. Regrettably, today we find ourselves in a situation where we have to pay much more attention to our health than before. Not only in relation to ourselves, but especially to our surroundings, because only individual responsibility will help eliminate this “bogeyman” from our lives. These days, the word immunity is used more than ever and everyone is looking for ways to protect themselves. In this extraordinary article, we will therefore focus not only on the already relatively well-known information about coronavirus, but especially on the body's defenses and ways in which we can strengthen it. We want you to stay healthy and we ask you to act responsibly, because that's the only way we can overcome it together. Thank you very much.

 

WHAT IS CORONAVIRUS?

COVID-19 is a respiratory infection caused by the coronavirus SARS-CoV-2, which was identified in late 2019 in the Chinese province of Hubei, whose capital is Wuhan. Coronaviruses are a relatively well-studied group of viruses that are usually transmitted from animal to human. However, because the virus needs a living cell to survive and is exposed to the external environment and the organisms in which it is found, it must mutate to survive. Today, coronavirus is mutated from human to human. One of the biggest problems with COVID-19 is its long incubation period - the period when the symptoms of the infection begin to show. In this case, the most at risk are those who have been in the areas where it has occurred in the last 14 days. Equally at risk are people who have been in close contact with a person diagnosed with a new coronavirus infection through laboratory tests.  


HOW CAN WE PROTECT THEM?

Unlike influenza, for which there is a vaccine, there is no vaccine for COVID-19 developed yet, although several teams around the world are working hard on it. However, according to several authorities, despite the speeding up of numerous processes, we will not see it to happen earlier than in a year and a half. [1]. Therefore, it is worth recalling some basic measures that will help you minimize the risk of infection not only with COVID-19 but also with other diseases:

  • avoid close contact with people who have symptoms of rhinitis or flu and keep a distance of at least two meters from them,

  • when sneezing and coughing, cover your nose and mouth, either with a disposable tissue that you throw away after use or with a bent elbow (do not sneeze or cough in the palm of your hand!),

  • wash your hands frequently with soap and water for at least 20 seconds, if not available, use a disinfectant with at least 70% ethanol content,

  • do not touch your face with unwashed hands.

  • disinfect surfaces in the home and in places where more people move or are usually present (door handles, buttons in elevators), do not forget about things that you often use (mobile phone or other consumer electronics, watches, glasses, etc.),

  • avoid unprotected contact with wild or farm animals,

  • facial masks make sense, especially high-quality ones with a filter (classes P2 and P3) - today we do not know how much, but many studies have shown that in the case of other, better researched respiratory diseases, it is possible to reduce the risk of infection by 80 percent. [2]


WHAT ARE THE SYMPTOMS OF THE DISEASE AND WHAT TO DO?

The main symptoms of the disease include fever with a body temperature higher than 38 degrees Celsius, dry irritating cough, shortness of breath, muscle pain, weakness, and fatigue. People with weakened immunity, the elderly and people suffering from chronic diseases, cardiovascular, neurological, lung and cancer diseases are most at risk. 

The Public Health Office of the Slovak Republic recommends the following [3]: the decisive factor is a body temperature higher than 38 degrees. If you have symptoms of the disease and you have been in an area where the coronavirus is present, or with someone who has been in it, but you have a temperature below 38 degrees, stay in home isolation and contact your doctor by phone for advice. Under no circumstances visit your clinic in person! If your temperature is higher, you can contact either your doctor, the emergency medical service or the regional hygienist, who will consult the situation with you and, if necessary, send a special team to take a coronavirus test sample either at your home or under strict conditions. Then, under security measures, you will be transported to a specialized department, where professionally erudite and technically or materially equipped staff will take care of you. 


HOW TO DO SPORTS IN THIS PERIOD?

The COVID-19 pandemic has either interrupted, postponed, or abolished several sports competitions around the globe. The state of emergency in Slovakia required, among other things, the closure of all sports and recreational facilities. If you are used to training indoors, you need to look for other alternatives. Which activity to choose with regard to the present situation? Our experts agree that we should avoid places where suddenly large numbers of people may appear [4]. This includes, in particular, the gym, where it is very difficult to maintain the necessary distance, but, for example, also the swimming pool, as the virus can also enter the body through the mucous membrane of the eye. Running is currently considered to be the most suitable sport activity, preferably alone. The question of using a mask in sports is justified, but it does not make much sense. Conventional masks without a filter do not provide the highest level of protection against infection, moreover, it would quickly become wet during running, which would degrade it and thus reduce your overall comfort during the activity. If you are used to train with heavy weights, try to establish your own gym at home - getting the necessary equipment is no problem at the time of online sale, the courier will deliver the shipment to the doorstep without personal contact, you can pay online and homework exercises today you will find full internet, all you have to do is spend a few tens of minutes and tailor your training, or use the services of online coaching. 


WHAT TO EAT?

The right diet goes hand in hand with the proper functioning of the immune system. In this case, you do not have to consume anything special, which should not form the basis of a well-balanced diet at any time. Plenty of vegetables and fruits (at least half a kilogram), whole grains, quality proteins, carbohydrates, and fats. If you are missing any of the macro or micronutrients, do not resist supplementing it with quality supplements, which we write about in the section below. It is important for you that a healthy and balanced diet gives you enough vitamins, minerals and trace elements that have a protective anti-inflammatory effect.

Vitamins and minerals in food:

  • VITAMIN A - apricots, asparagus, broccoli, carrots, corn, green peppers, cabbage, mangoes, nectarines, peaches, pink grapefruit, hokkaido pumpkins, pumpkin seeds, spinach, sweet potatoes, mandarins and tomatoes.
  • GROUP B VITAMINS - chickpeas, fish, beef liver, poultry, cooked mussels, beef liver, trout, salmon, tuna, cereals.
  • VITAMIN C - berries, broccoli, brussels sprouts, cauliflower, grapefruit, kiwi, mango, nectarines, oranges, lemons, papaya, red, green or yellow peppers, peas, sweet potatoes, strawberries and tomatoes.
  • VITAMIN D - fatty fish (swordfish, salmon, mackerel), cod liver oil, milk, yogurt, orange juice.
  • VITAMIN E - broccoli, carrots, mangoes, nuts, papaya, pumpkin, peppers, spinach and sunflower seeds.
  • VITAMIN K - leafy vegetables, spinach, beets, mustard.
  • POTASSIUM - sweet potatoes, tomato puree, potatoes, red meat, chicken, fish.
  • MAGNESIUM - wheat bran, almonds, cashews, spinach.
  • SELENIUM - para nuts, canned tuna.
  • CALCIUM - dairy products (low-fat yogurt), kale, Chinese cabbage, fruit juices, cereals.
  • ZINC - oysters, red meat, poultry, beef liver, crabs.
  • IRON - liver, red meat, fish, poultry, lentils, beans.

 

NUTRITIONAL SUPPLEMENTS TO KEEP YOUR IMMUNITY IN EXCELLENT CONDITION

MACRONUTRIENTS - PROTEINS, CARBOHYDRATES AND FATS

Intake of a sufficient number of macronutrients from quality sources is the alpha and omega for every healthy organism. Proteins contribute to the growth of muscle mass, to its maintenance and also to the preservation of healthy bones. Carbohydrates are the primary source of energy for our body. Fats are not only a storage form of energy, but also allow the absorption of vitamins soluble in them (A, D, E, K). 

 

VITAMIN C

Vitamin C helps preserve the proper functioning of the immune system during and after intense physical exertion. It also contributes to the proper metabolism important for energy production and the proper functioning of the immune system. Vitamin C also helps reduce exhaustion and fatigue. It contributes to the formation of collagen, to the proper function of blood vessels, cartilage, gums, skin, teeth, nervous system, psyche, contributes to the protection of cells from oxidative stress, to the regeneration of a reduced form of vitamin E, and also increases the absorption of iron [6].

VITAMIN D

Our body can produce it more or less on its own through the skin, which is often exposed to sunlight. During the winter, however, our body cannot generate enough of it. Using supplements is particularly suitable in the autumn and winter, when our body cannot produce it in sufficient quantities. Vitamin D contributes to the proper absorption and utilization of calcium and phosphorus, to the upkeep of normal levels of calcium in the blood, to the maintenance of healthy bones and teeth, to the proper functioning of muscles, to the correct functioning of the immune system and plays a role in the cell division [7].

POTASSIUM

Potassium is one of the so-called alkali metals and occurs in the human body naturally. It is a chemical necessary for life, because potassium plays an important role in the transmission of signals between nerve cells. Proper supply of this mineral element to the body is therefore exceptionally important. As a nutritional supplement, potassium has a number of positive effects on the health of the whole body. It helps the proper functioning of the nervous system and also contributes to the optimal functioning of the muscles. Moreover, it plays an essential role in the regulation of blood pressure [8].

MAGNESIUM

One of the reasons why magnesium is part of many popular nutritional supplements is its relationship with strengthening and a healthy lifestyle. Magnesium contributes to the proper functioning of muscles and also contributes to the usual synthesis of proteins. Magnesium also promotes the proper functioning of the nervous system and the appropriate metabolism vital for energy production. Moreover, magnesium, like many minerals, helps maintain healthy teeth and bones, electrolyte balance, and proper psychological function [9].

CALCIUM

Calcium contributes to normal blood clotting, to the right metabolism important for energy production, to the normal functioning of muscles, to the proper neurotransmission, the functioning of digestive enzymes and is necessary to maintain healthy bones and teeth [10].

IRON

Iron is one of the minerals with an irreplaceable function in the human body. It is found in the red blood pigment - haemoglobin, whose main function is to transport oxygen from the lungs to the whole body. Oxygen is essential for life and haemoglobin ensures that all the tissues in the body are properly supplied with it. Most of the benefits of iron to the human body are associated with red blood cells and oxygen. Iron contributes to the proper transfer of oxygen in the body and the proper metabolism important for energy production. It also plays a role in the cell division process and contributes to the proper production of red blood cells and haemoglobin. The whole human body is directly dependent on oxygen, as it draws the energy needed to function. By contributing to the proper transfer of oxygen in the body, iron also supports other functions of the human body. Iron supports the proper cognitive function and appropriate functioning of the immune system. Thanks to the support of the correct supply of oxygen to the whole body, iron also contributes to the reduction of fatigue and exhaustion [11].

ZINC

Zinc contributes to the proper metabolism of acids and bases, macronutrients, fatty acids and vitamin A. It also contributes to the maintenance of healthy bones, hair, nails and skin. It supports the maintenance of normal testosterone levels in the blood. It helps maintain good eyesight, supports the proper function of the immune system [12].

SELENIUM

Selenium has numerous important functions in the body, but the most important is to support the function of some endocrine glands. In particular, it contributes to the proper functioning of the thyroid gland as well as to normal spermatogenesis. The thyroid gland is heavily involved in correct metabolism and growth, it also has many other important functions in the body, and at the same time it is an endocrine gland most often subject to various diseases. Selenium also helps maintain the normal condition of hair and nails, as well as the proper functioning of the immune system [13].

OYSTER MUSHROOM

Oyster mushroom occurs naturally in almost all types of forests around the world. It is easy to cultivate and has become a popular delicacy around the world, especially in Asia and Europe. It is low in fat and rich in nutrients including proteins, polysaccharides, statins, amino acids, B vitamins and minerals [14].

GINGER

Ginger has been used in traditional Chinese and Ayurvedic medicine since time immemorial and is one of the most commonly consumed spices in the world. It is a source of many bioactive compounds and is used in various forms - fresh, dried, pickled, canned, candied. It contains the so-called gingerols, active substances responsible for its characteristic pungent taste. In addition, it helps maintain joint mobility, contributes to the body's natural defences and the proper functioning of the cardiovascular and digestive systems [15].

SPIRULINA

Spirulina is a green-blue single-celled algae that grows in warm subtropical and unpolluted lakes. It provides a wide range of nutrition and has been part of the nutrition of many Asian cultures for centuries. It is one of the foods with the highest protein content (almost 60% by weight) with essential and non-essential amino acids (without the presence of fat and cholesterol). It also contains iron, zinc, calcium, magnesium, B-complex vitamins and vitamin E [16].

CHLORELLA

Chlorella is a freshwater, unicellular algae that is a natural source of essential nutrients, chlorophyll, amino acids, prebiotic fibre, vitamins, and minerals to enhance vitality. Its unusual name is derived from the rich dark green colour, which is responsible for its extremely high chlorophyll content. Chlorella contains the most of it among all plant sources. In our body, chlorophyll associates with iron, participates in the production of haemoglobin, and thus plays an important role in the function of the heart, muscles, and nerves. It is one of the few plant sources containing vitamin B12 [17].

PROBIOTICS

Bacteria are often considered harmful because they cause many more or less serious diseases, but there are a huge number of bacteria in the human body that play a number of important functions. One of them is the effect on digestion and immunity. It is in the digestive tract that there are many beneficial bacteria that help with digestion, prevent the multiplication of unwanted and harmful bacteria and promote good function of the intestinal wall, which would be a barrier that prevents the passage of harmful microorganisms into the body. Such bacteria are available in the form of so-called probiotics and are part of many foods, but at the same time it is possible to supplement them in the form of nutritional supplements [18].


The global pandemic of COVID-19 is definitely not beneficial to peace time in the world. Many people panic, crowd psychosis is a key element in this regard. There is a very thin line between what is still a rational acting in a crisis situation and what is irrational behaviour. It is therefore important to note that a panic attack is detrimental to our health, as it leads to stress that weakens our immunity [5]. Therefore, be responsible to your body, follow the measures recommended by the authorities and, above all, stay cool. 

An old Chinese proverb say: “Let everyone sweep in front of his own door, and the whole world will be clean.” In today's times, this wisdom is more relevant than ever. Don't worry, we can do it together!

 

SOURCES

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  9. Tam, M., Gómez, S., González-Gross, M., & Marcos, A. (2003). Possible roles of magnesium on the immune system. European journal of clinical nutrition, 57(10), 1193–1197. https://doi.org/10.1038/sj.ejcn.1601689

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