Experts have noted that healthy immune system is the key to preventing infection from Coronavirus and other diseases. Healthy lifestyle choices, ample sleep, physical exercise, and nutritious food are some of the important ways you can boost your immunity against COVID-19 and other diseases.

Here are six ways to boost your immunity and ensure safety against COVID-19:

1. Vitamins C, D, and Zinc

Doctors across the UAE guide people to eat food rich in vitamins and minerals. Such food products are highly antioxidant and play immunomodulatory and antimicrobial roles to help the immune system battle the SARS-CoV-2 virus.

In this regard, Dr Faisal Hamza Dalvi, Specialist, Internal Medicine at Burjeel Day Surgery Centre in Abu Dhabi noted that Vitamin D, C, and Zinc are highly beneficial in boosting the immune system among people. Studies have also shown the benefits of Vitamin C such as reduce lung inflammation, while Zinc can potentially limit viral replication in COVID-19. Recent research have also indicated lower levels of Vitamin D in patients who contracted the COVID-19 disease. Dr Dalvi affirmed that adequate levels of Vitamin C and D are important to reduce the burden of contracting COVID-19 and minimise the duration of respiratory infection.

Dr Muhammed Shafeeq, pulmonologist (specialist), Aster Hospital in Qusais, said that deficiency or insufficiency of these key nutrients can result in impairment of mucosal epithelial cells, possibly making people more at risk of pathogen entry, such as SARS-CoV-2.

It is important for everyone to ensure Vitamin D intake from 5–30 minutes of sun exposure, particularly between 10 am to 4 pm, at least twice a week. Dairy products, fish, and eggs are a high source of Vitamin D. Vitamin C is notably found in citrus fruits such as oranges, strawberries and cranberries.

2. Quit Smoking

Smokers are advised to quit smoking right away as they are at an increased risk of developing severe complications from the COVID-19 disease. Reportedly, smokers are highly vulnerable to contracting COVID-19, noting that smoking involves contact of fingers with the lips. This potentially increases the possibility of transmission of viruses from hand to mouth. Furthermore, smoking hookah or shisha also involved similar sharing of mouthpieces and hoses which could lead to transmission of the virus.

Smokers must immediately switch to nicotine replacement therapy such as nicotine gum, nasal spray, patches, lozenge, or inhalers to discontinue the habit and prevent COVID-19 infection.

According to Dr Shafeeq, here are five simple steps to quit smoking:

a. Have a plan. As soon as you make up your mind to quit smoking, set the date and design the plan.

b.  Don’t go at it alone. It is significantly easier to quit with the support of family and friends.

c.  Stay busy.

d. Avoid smoking triggers.

e.  Reward your achievements.

3. Diet to boost immunity

A healthy diet is the most crucial aspect to boost your immunity. Doctors recommend consuming fruits, vegetables, seeds, nuts, and legumes since they are rich in healthy nutrients and antioxidants to protect you from various diseases. Whole plant foods contain various antioxidants, fibre, and vitamin C, which will help in reducing your chances to fall sick. Olive oil and salmon contain healthy fats that decrease inflammation and help in boosting the immune response to pathogens.

4. Exercise and workouts

Dr Vipin Mishra, consultant endocrinologist at Zulekha Hospital, underlined that regular exercise strengthens the health of every organ in the body. Furthermore, it improves the quality of sleep and immunity against any illness.

"In people who exercise regularly, even if they contract COVID-19, the infection is likely to be mild and possibly asymptomatic. Since regular exercise improves immunity, by logic, it should enable the immune system to generate more antibodies," he added.

Dr Asma Binte Shahid, cardiologist (GP) at Kings College London Hospital, advises regular exercises such as running, swimming, or a normal cardio routine to fight COVID-19 in a way that will lower the chances of hospitalization and death.

5. Lose weight

Being overweight is reportedly associated with poor immune operations. People who are overweight are more at risk of developing metabolic syndrome and diabetes which can compromise the immune system to a significant extent.

“People with diabetes, chronic liver or kidney disease or cancer have severely compromised immune system. It is mostly such immune-compromised COVID-19 patients who are requiring ICU and ventilator support and they also have much higher mortality.” Dr Vipin noted.

Dr Asma also pointed out that excess body weight creates excess fatty cells which develops inflammatory proteins. It results in impaired immunity, causes inflammation and increases the chances of a blood clot. These incidents can desensitize the immune system and worsen the COVID-19 infection among such people.

6. Get good sleep

During sleep, various organs of the body perform the repairing process. Therefore, lack of proper sleep can lead to weakened immunity, which drains physical and mental health. Limited sleep also causes a number of heart complications and an increase in weight.

Dr Vipin underscored that chronic sleeplessness weakens the immune system and makes a person vulnerable to COVID-19 infection.

"Chronic sleeplessness is an important immune-compromised state. Just like in any other immune-compromised situation, COVID-19 infection in such people may be more severe and even fatal. Sleeplessness generally weakens the metabolism and also weakens different organs and systems," he added.

7. Reduce stress

A higher level of stress weakens the immune system. Stress and anxiety reduce the immune system’s ability to fight off antigens, making us highly susceptible to infections.

Dr Faisal said stress and anxiety tend to increase the secretion of corticosteroids and adrenalin in the body, pushing the metabolism into the catabolic phase and weakening all the organs and systems, including immunity.

Doctors advise regular exercising, a balanced diet, relaxation methods, avoiding long working hours, setting realistic goals and expectations in order to curb stress and live a healthy life.

“Any exercise is good. Pick up something you like - be it jogging, swimming, dancing, bicycling, yoga. Anything which can help you be happy,” Dr Shafeeq added.