Growing concerns about COVID-19 have caused a surge in online searches on how to properly protect yourself against the virus. In addition to proper handwashing, what else can you do to boost your immunity?
One area that is squarely in your control is your immune system and boost your immunity. With so much information online, we’ve pulled out some top tips to boost your immune system and help your body fight against infection.
Strengthening your immune system is vital to protecting your body from infection. Despite the complexity of the human body, what it requires to work optimally is quite basic. Eating nutritious foods, getting enough sleep, staying hydrated, avoiding processed foods, and managing stress are some of the ways to boost your immunity.
Vitamin C with Zinc
Considering the COVID-19 pandemic, nutrients that can optimize the immune system to prevent or lower the risk of severe progression and prognosis of this viral infection become relevant.
Thus, during the COVID-19 pandemic, the adequate intake of zinc and vitamins C and D may represent a promising pharmacological tool due to the high demand for these nutrients in the case of contact with the virus and onset of the inflammatory process. Ongoing clinical trials will help to clarify the role of these nutrients for COVID-19 management.
Stay on top of your diet
“Eighty percent of your immune system is in the gut, so when it’s healthy, we tend to be able to fight off infections faster and better,” says Yufang Lin, M.D., of the Center for Integrative Medicine at the Cleveland Clinic. “When it’s not, our immune system is weaker and more susceptible to fighting off infection.”
It’s also important to limit meat, especially processed and fried foods, all of which are more inflammatory, Lin adds. “Generally, I recommend a whole food diet,” she says. What’s more, it’s smart to include fermented foods, such as yogurt, sauerkraut, miso, and kefir, in your daily diet. This helps build up good bacteria in your gut, which, in turn, supports a healthy gut and immune system, Lin explains.
Getting enough sleep
When you’re sleep-deprived, he adds, your body churns out stress hormones like cortisol to keep you awake and alert, which can suppress your immune system. People with a full eight hours of shut-eye had higher levels of T cells than those who slept less, according to a 2019 study.
Trying to get at least seven hours of slumber a night, a 2015 study, published in the journal Sleep, found that people who did so were four times less likely to come down with a cold than those who clocked less than six.
Increase immunity the healthy way
Many products on store shelves claim to boost or support immunity. But the concept of boosting immunity makes little sense scientifically. In fact, boosting the number of cells in your body — immune cells or others — is not necessarily a good thing.
For example, athletes who engage in “blood doping” — pumping blood into their systems to boost their number of blood cells and enhance their performance — run the risk of strokes.
Green tea extract
Another great anti-viral plant is Green Tea (Camellia Sinensis). Green tea has been used in traditional medicines for thousands of years for its multiple health benefits, particularly as a strong antioxidant and antimicrobial agent.
The main compound responsible for the herb’s therapeutic properties is a catechin called Epigallocatechin-3-O-gallate (EGCG).
Recent studies have suggested EGCG may possess antiviral capacities against a broad range of RNA and DNA viruses.
Vitamin D
We all know Vitamin D is vital to our well-being. This fat-soluble vitamin plays a fundamental role in the proper functioning of our body and particularly our immune system.
The data regarding the importance of Vitamin D for our health is extensive. Research shows individuals with adequate Vitamin D levels have enhanced immune responses, decreased inflammation, and are less prone to infections.
Vitamin D is best absorbed through sun exposure. Twenty minutes a day of sunlight is ideal. However, due to geographical location, many get their vitamin D through daily supplement intake, to prevent a deficiency in this essential vitamin.
Key takeaway
There’s a strong link between your immune health and your mental health. “When you’re under chronic stress or anxiety, your body produces stress hormones that suppress your immune system,” Moyad says. Research done at Carnegie Mellon University has found that people who are stressed are more susceptible to developing the common cold.
