Given the current coronavirus epidemic, ways of supporting the immune system are on everyone’s minds. Those with compromised immunity are more likely to get COVID-19 and will find it harder to recover. Some simple health practices are essential if you want your immune system to stay strong in this challenging time.
- Eat nourishing food
Your meals should provide essential nutrients such as zinc, vitamins B6 and B12 as well as vitamins A, C, E and D - all good for your immune system. Zinc is found in lentils, asparagus, shitake mushrooms, lima beans and green peas. Vitamin B6 is found in protein-rich foods like beans and in potatoes and spinach. Vitamin B12 is found in meats, fish and milk.
Vitamin D may help to prevent acute respiratory tract infections. We get vitamin D mostly from sunlight. If you’re mostly inside during the pandemic, you can get some vitamin D from salmon and dairy.
- Try some very light fasting
Prolonged fasting is not a good idea at this time but you could try to stop eating after an early dinner and not eat again until breakfast. Autophagy takes place when you fast and refers to the way your body cleans out damaged cells and regenerates newer, healthier cells. Lowering your inflammation levels can improve the way your body is able to ward off infections.
- Get enough sleep
When you’re stressed and anxious about what’s taking place on a global scale, it can be difficult to fall asleep at night. You screen time may be higher than usual as you keep up to date with the latest news. This is probably a great time to look for some non-tech related activities to do before bed, such as crosswords, puzzles or reading paper books.
If you exercise during the day and your body feels physically tired, you are likely to fall asleep more easily. Getting some sunlight early in the morning can help your waking and sleeping rhythms. Avoid caffeine after 5 pm and don’t eat heavy food just before bedtime.
- Do the right amount of exercise
Now is probably not the time to start some new high-intensity exercise regime but you do need to make an effort to keep moving.
Start slow, schedule a time for your workouts and don’t make the excuse that you have no equipment. Be creative – use full water bottles as weights, run up and down stairs etc.
Exercising at home can be a challenge but there are many apps that allow you to organize a workout and track your movement. Following fitness videos on YouTube is another option.
- Practice deep breathing
The Centers for Disease Control and Prevention recommends deep breathing during the pandemic to maintain your emotional health. Breathing can bring you back to the present moment and help you let go of your worry.
One of how deep breathing reduces the stress response in the body is by stimulating the vagus nerve, which regulates many important functions in the body. When this nerve is stimulated, it can promote a more relaxed state.
The simplest deep breathing exercise is belly breathing. Lie on your back or sit with a straight spine, close your eyes and place a hand on your belly underneath your ribs. Take a deep breath through your nose and feel your belly rise. Breathe out fully and feel your belly fall.
In the current pandemic, it may be more difficult to follow healthy practices but you need to give your immune system the best support.