Dr. Albert Chmielewski Provides Simple Steps to Improve Your Immune System
As the COVID-19 pandemic grips countries around the world, individuals are remaining at home due to enforced lock downs and fears surrounding the virus. Kansas-based family physician, Dr. Albert Chmielewski, claims that many of his patients are curious as to what steps they can take to further protect themselves from the novel coronavirus. Apart from practicing social distancing and ensuring proper hygiene, he states that there are various ways to boost your immune system to aid in fighting off pathogens such as the SARS-CoV-2 virus.
Diet
As humans, our most important source of vitamins and nutrients is from our diet and the foods that we consume. Nutrients and vitamins are essential for proper function of all cells in the body, including those involved in our immune system. Dr. Albert Chmielewski suggests following the Dietary Guidelines which can be found on health.gov to maximize the intake of important micro and macro nutrients. Proper portions of proteins, fruits, and vegetables provide the foundation needed to support our immune system and the rest of our body. Certain foods, such as citrus foods (oranges, clementines, and lemons) help provide Vitamin C in high amounts, nuts and certain vegetables contain large quantities of Vitamin E; these vitamins, and a variety of other vitamins and micro nutrients, should be consumed in adequate amounts as they serve an important role in our innate and adaptive immune systems. For patients who are unable to eat certain foods, a daily multivitamin can help provide sufficient levels of most vitamins and minerals. However, Dr. Albert Chmielewski does note that taking large doses of these vitamins to compensate for an unhealthy diet has not proven to be effective, and should be avoided.
Exercise
Dr. Albert Chmielewski recommends regular exercise to help enhance our immune system and its function. Exercise helps improve cardiovascular health by lowering blood pressure, controlling body weight, and regulating blood sugar levels. A significant concern of COVID-19 is comorbidities, as patients with existing health conditions, for example diabetes, heart disease, or lung disease, are at an increased risk for infection and complications. Dr. Albert Chmielewski understands that it can be frustrating trying to exercise without access to gyms and other recreational facilities, but simple walks around the neighborhood and body weight exercises such as crunches, planking, sit-ups or push-ups can help make a significant impact on our health, and therefore our immune system. One thing to keep in mind is to practice social distance if taking a stroll in the neighborhood and to avoid unnecessary contact when possible.
Mental Health
It can be difficult to manage our mental health while locked down at home, whether alone or with family members, says Dr. Albert Chmielewski. However, it is especially important during a time like this to focus on maintaining proper mental health as it can improve our immune systems. While the human mind is incredibly complex, researches and physicians claim that during periods of high stress the hormones cortisol, dopamine, and adrenaline increase in production to help activate our “fight-or-flight” response. When a patient experiences chronic stress, levels of cortisol, dopamine, adrenaline, and multiple other cytokines (substances secreted by the immune system) decrease, diminishing the ability of our immune systems to mount an attack against foreign pathogens such as viruses. Dr. Chmielewski suggests including daily activities that are calming and relaxing such as mediation, reading, drawing, or listening to music. Multiple apps are available for your phone or electronic device that provide guided meditation as well as other resources online which provide free instructional videos or classes during the pandemic.
Sleep
As many individuals are now working from home, sleep schedules have become increasingly fluid. While this is not harmful temporarily, these sleep disruptions may have negative long-term effects. Most of the body’s healing and regeneration take place while asleep, which is why it is essential to ensure an adequate amount of quality rest per night. Our immune system helps produce and circulate many cells to help fight viruses and other pathogens, and if quality sleep is ignored, then the body’s ability to fight disease is reduced and we become more susceptible to being infected. It is recommended that adults get a minimum of seven hours of sleep to help promote both physical and mental health, although the range is different for each individual age group.
