Our first line of defence

State of mind is a powerful weapon against infection

To stand the best chance of beating harmful viruses, now’s the time to start strengthening your immune system

If the Coronavirus pandemic has taught us one thing, it is that we have to be prepared. And that means getting in the best shape possible to deal with whatever life decides to hurl in our direction.

The best chance we have of combatting any bacterial or viral onslaught comes from deep within, from a complex defence mechanism known simply as the immune system.

Every minute of our lives, we are bombarded by viruses, fungi and bacteria that can make us ill and, simplistically, it is the job of our internal network to sift through the trillions of micro-organisms in the body, working out which are good, which are harmful and which can be nurtured.

When it’s doing its job properly the immune system – comprising white blood cells, antibodies, the spleen, bone marrow, thymus, and the complement and lymphatic systems – ignores the good bacteria and targets the bad, remembering them in case they return. However, fighting these pathogens is hard work, and we can make it easier – or more difficult if you are a heavy drinker, smoke, use drugs, or are obese – for our immune systems to perform as it should.

But there is no quick, easy fix. Despite what you may have heard, putting sage between your toes every night doesn’t really work. Neither does rubbing garlic into your eyes.

And neither does the notion of increasing our immunity. That would mean increasing the number of cells in our bodies – and that can do more harm than good.

What we need to do is maintain the immune system’s strength to enhance its ability to stave off infection, and the easiest ways to do that are having balanced diets, exercising, sleeping well, and managing our mental health.

DIET Like any fighting force, the immune system army marches on its stomach and, like any worthwhile

Regular exercise is one of the pillars of modern living, so staying fit and active can lower your risk of falling ill and keep your immune system healthy

warrior, it needs good, regular nourishment. Scientists have long recognised that people who live in poverty are more malnourished and therefore more vulnerable to infectious diseases. Similarly, as we age our bodies need more help to remain robust.

There is some evidence that deficiencies in zinc, iron, copper, folic acid and vitamins A, B6, C and E can alter immune responses, so a balanced diet including fresh fruit and vegetables will go a long way to keeping you healthy. Remember, experts recommend at least five different portions of fruit and veg a day – as well as plenty of fluids – to sustain ideal body weight.

EXERCISE Regular exercise is one of the pillars of modern living, so staying fit and active can lower your risk of falling ill and keep your immune system healthy. Moderate aerobic activities – think a brisk walk, light aerobics, swimming and cycling or anything that gets you slightly breathless and your heart pumping harder – are the best choice, say experts.

Because when the heart beats faster, circulation is increased, allowing the cells and substances to move freely through the body to do their jobs more efficiently.

But, again, don’t overdo it. Over-vigorous training can dampen the immune system, inducing fatigue which is the body’s way of getting us to rest. And this is where a good night’s kip comes in: when you sleep, the levels of protective chemicals in your body increase, while inflammatory cells decline.

In which case, the ideal solution is a nice, eventempo walk in the sunshine because Vitamin D,

which is synthesised in the skin from UVB rays, is vital in helping to stave off illnesses such as respiratory infections.

And, while you can get Vitamin D from some foods – such as oily fish (salmon, sardines, herring and mackerel), red meat, liver, egg yolks, fortified spreads and some breakfast cereals – the best way is to expose your skin to sunlight for between five and 15 minutes a day.

MENTAL HEALTH State of mind is a powerful weapon against infection because stress and anxiety are debilitating and major factors in lowering the body’s immune response.

It is often said that laughter is the best medicine – not only does not it lift the spirits and increase mental resilience but it gets the heart racing to nearly the same levels as mild exercise, helping you de-stress.