Given the current events, many people may be looking to boost their immune health to help prevent and fight off illnesses
There are several lifestyle and dietary changes you can make to strengthen your immune system. These include reducing your sugar intake, staying hydrated, working out regularly, getting adequate sleep, managing your stress levels and taking the proper supplements.
Although none of these suggestions can prevent COVID-19, they may reinforce your body’s general defenses against harmful pathogens.
1. Get enough sleep
Sleep plays an important role in immunity. While you sleep, the body releases proteins called cytokines, which are needed to fight infections. Inadequate or poor-quality sleep reduces cytokine production which can lead to a higher susceptibility to sickness. Adults should aim for at least 7 hours of sleep.
2. Limit sugar intake
Added sugars contribute significantly to inflammation, obesity, Type 2 diabetes and heart disease, all of which can suppress your immune system. Limiting sugar intake can reduce inflammation and decrease your risk of these diseases.
3. Eat more whole plant foods
Whole plant foods like fruits, vegetables, nuts and legumes are rich in essential nutrients, fiber and antioxidants, all of which can lower your susceptibility to illness.
4. Take probiotics
Research suggests that a strong network of good gut bacteria can help your immune cells differentiate between normal, healthy cells, and harmful invaders. Taking probiotics and eating fermented foods can help populate your digestive tract with beneficial bacteria.
5. Exercise
Moderate exercise can reduce inflammation and promote healthy turnover of immune cells by boosting blood flow and circulation of white blood cells.
6. Reduce stress
There is a strong link between immune health and mental health. Long-term stress can cause inflammation and weaken the immune response. Meditation, yoga, exercise or journaling can help reduce stress. It may also be helpful to talk to a licensed counselor or therapist who can help you find ways to work through your stress or anxiety.
7. Stay hydrated
Proper hydration is essential for all bodily functions. The lymphatic system relies on proper hydration to remove toxins and waste from the body. In a dehydrated state, less lymph is produced, and the lymphatic system does not operate as efficiently, which can lead to a slower immune response.
8. Supplement wisely
Since vitamins and supplements are not regulated by the FDA, there are a lot of unfounded claims about many supplements. However, studies have shown that the following list of supplements may strengthen immune response
• Vitamin C
• Vitamin D
• Zinc
• Echinacea
• Garlic
Purchase supplements that have been independently tested by third-party organizations such as USP, NSF or Consumer Lab to ensure quality.
It is important to reiterate that none of the above mentioned suggestions can prevent or treat COVID-19. Use these techniques to help improve your body’s general immune response in conjunction with the social distancing and proper hygiene protocols set by the CDC.
