How to Help Build Immunity for COVID-19 and Beyond

Written By A Life in Balance Admin

By Lauren Karafin, BS, PTA

In order to gain some sense of control in these times of uncertainty, below are a few things you can do to boost your immune system, besides practicing proper hand hygiene and social distancing. Thus, keeping yourself in a healthy and balanced state of mind, body, and soul with our first line of defense against infections.

Nutrition
Start off simple by getting plenty of fruits and vegetables to promote sufficient levels of nutrients in your body including vitamins, antioxidants, and minerals. Optimizing levels of Vitamin A, C, D, E, B-6, beta-carotene, zinc, selenium, omega-3 fatty acids, iron, folate, protein, pre/probiotics, and overall hydration are known to strengthen the immune system and reduce our inflammatory response to stave off infections. Chronic illnesses such as cardiovascular disease and diabetes weaken the immune system and are linked to chronic, low-grade inflammation. Another FUN nutraceutical that boosts the immune system is a FUNGI. Therapeutic mushrooms including Shiitake and Reishi are shown to have immunity-enhancing, anti-inflammatory, anti-virus, antidiabetic, antioxidant, antitumor, and even mood promoting properties. Other known immune-enhancing and anti-inflammatory nutrients/supplements include tumeric, aged garlic, goji berry, broccoli, green tea, anthocyanins, elderberry, and echinacea. With this being said, dietary supplements should not replace complete meals, which are essential to nurturing the body. It is good practice to get your nutrients from food first and foremost, and talk to a healthcare provider before making any decisions on implementing supplements.

Physical Activity
Movement is medicine. Regular physical activity is known to be a cursor to healthy living. Exercise combats levels of stress hormones in the body such as cortisol and adrenaline, flushes out bacteria in the lungs, and even stimulates the production of endorphins known to be the body’s natural painkiller and mood elevator. Thankfully, we are open and accepting new patients/clients even through these times of uncertainty offering physical therapy appointments, pilates, telehealth, and live and in-class yoga. We recognize that there are a variety of social media platforms and programs available online to choose from in order to satisfy your fitness needs at home. We are happy to consult with you about any at-home fitness programs, feel free to contact us at any time throughout this crisis for direction, structure, and even motivation. 

Stress Management
Another way to optimize your immune system is consistent meditation. Mindfulness meditation has been shown to boost mood over time and its relaxation effects can ease your day-to-day stress response one breath at a time. Headspace is one of many meditation and mindfulness apps (my personal favorite) that offers a free section to everyone called “Weathering the Storm: A free selection of meditation, sleep, and other experiences designed to support you during the current global crisis.” In these times of uncertainty, it is important to grant yourself permission to feel however you are feeling at this moment, giving yourself and others a little bit of kindness and space without judgment. Prolonged stress can lead to many chronic illnesses that leave our defenses down. Stress may also trigger some to default to unhealthy coping mechanisms including excessive drinking, smoking, poor diet choices, and unusual sleeping habits which can also drain our immune systems. Instead, try connecting with friends and loved ones through Zoom, FaceTime, phone calls, texts, e-mails, and/or choose from the abundance of social media platforms available we are all grateful to have in these times. Let go of any expectations of yourself or any ideas of normalcy for the time being. Also, try staying informed without feeling overwhelmed by the news and media. Do your best to stay flexible and go with the flow. 

Sleep
Last but certainly not least, SLEEP. Consistent sleep habits are always important in order to maintain and boost your immune system. Sleeping seven to eight hours is ideal, but if that doesn’t fit your schedule a 20-30 minute nap has been shown to reduce stress and combat the negative effects of sleep deprivation. 

Sources:

A Life in Balance Admin
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