The COVID-19 pandemic has shown us the importance of a healthy immune system against diseases, infections and viruses. As we get older, our body naturally becomes more vulnerable to diseases and infections. However, other catalysts that can weaken our systems include substance abuse, a poor diet, a sedentary lifestyle and improper hygiene.
Though there is little medical evidence to back up popular “immunity booster” products in markets, research suggests that a few lifestyle changes can at least promote healthier habits, improve overall mental and physical health and ultimately even give you better fighting chances against viruses like the coronavirus.
Here are some tips for better immunity and health
- Sleep well: A well relaxed and rested body and mind is crucial for all of us. Though how much sleep we need depends on our age and activity level, the Sleep Foundation, USA suggests that insufficient or disrupted sleep can lead to heart disease, diabetes and even blood pressure issues. Besides, lack of sleep can also make us irritable and lead to anxiety at night, out of focus and exhausted. According to the National Institute of Neurological Disorders and Stroke, USA, you can encourage a good night’s sleep by setting a schedule, sleeping in a dark and silent room and trying to do something relaxing一like reading, taking a bath etc.
- Exercise regularly: Working out, according to your fitness level and personal needs, can do wonders for your health when coupled with a healthy diet. A recent study in Brain, Behavior and Immunity says that a single 20-minute session of moderate exercise can stimulate the immune system. The inflammation or minor cellular damage due to exercises can trigger an immune response and improve blood circulation. Go for a run or a swim, dance, go to the gym or do yoga. It will not only make you physically stronger, exercising will also release endorphins (the happy hormone) and energise you.
- Eat probiotics and prebiotics: Apart from rest, hygiene and activity, gut health is indispensable in maintaining a healthy immunity. A diet rich in probiotics (beneficial bacteria) and prebiotics (fibres that feed and maintain probiotics) can certainly aid microbial action in our intestines. According to the Harvard School of Public Health, good sources of probiotics are yoghurt, fermented foods and drinks etc and prebiotics can be found in general whole grains, fruits and vegetables.
- Manage stress levels: Increased levels of cortisol (the stress hormone) is proven to have a negative impact on both your mind and your body. According to the Harvard School of Public Health, heightened cortisol due to chronic stress can suppress inflammation that initially activates immune cells in our bodies. Though stressful situations are highly variable and not simple to cope with, it is better to explore healthy habits or hobbies that might help you destress and unwind. You can meditate, do breathing exercises, talk to a friend or do something else you love一even the smallest efforts can yield great results.
- Follow a nutritious diet: The Physicians Committee for Responsible Medicine suggests maintaining a healthy weight and eating a diet rich in vitamins, minerals and antioxidants can help boost immune system. Eat leafy greens for antioxidants, oranges, mangoes, lemons, nuts and seeds for Vitamins C and E and fortified cereals and dairy or plant based milk for Vitamin D. These nutrients can reduce inflammation and the risk of viral as well as respiratory infections. Seeds, beans and lentils are also great sources of zinc, which promotes the growth of white blood cells that can act as a defense mechanism for our body. You can also get zinc from seafood as well. Apart from these, popular Indian spice ingredients like turmeric, garlic and ginger are also great for their antiviral and anti-inflammatory properties.
- Avoid excessive alcohol: There is no dearth of opinion and research on the debilitating effects of substance abuse一be it alcohol, tobacco or drugs. A 2015 paper in the journal Alcohol Research has observed the connection between alcoholism and risk of pneumonia, as well as “ a greater likelihood of acute respiratory distress syndromes (ARDS), sepsis, alcoholic liver disease (ALD), and certain cancers; a higher incidence of postoperative complications; and slower and less complete recovery from infection and physical trauma, including poor wound healing.”
It is also safer to steer clear of smoking cigarettes. Not only are they contributors to the risk of lung cancer and cardiovascular illness, a 2018 study published in the Journal of Endodontics revealed that smokers have weaker dental health as well.
- Get vaccinated: It is crucial to start getting recommended vaccinations from childhood onwards. Vaccinations are one of the only confident ways to trigger an immune response in your system that help you fight off a variety of infections and diseases. Sarah C. Gilbert says in her 2012 paper for Immunology that “ efficacy studies of T-cell-inducing (the white blood cells that protect you from foreign pathogens) vaccines against a number of diseases are finally demonstrating that this is a valid approach to filling the gaps in our defence against not only infectious disease, but some forms of cancer.” Thus, if you aren’t up to date on all your shots, it’s better to contact your doctor.
- Try herbal tea: Did you know that drinking green tea can protect you from certain cold or flu-like symptoms? Recent trials by the Harvard School of Public Health suggest that the tea catechins found in green tea can increase immunity against some cold viruses. Moreover, the amino acids and antioxidants found in green tea can boost your T-cells.
- Keep your hands clean: It’s a no-brainer that cleanliness and hygiene is the first step to preventing a host of unwanted germs and infections. Personal hygiene should always be a priority, with or without a pandemic. Bacteria can travel from our hands to our mouth, eyes, nose or foods and drinks. The Centers for Disease Control and Prevention suggests that handwashing with soap and water can prevent 30% of diarrhea-related illnesses and 20% of respiratory infections like common cold. Therefore, it is highly recommended that you wash your hands before and after eating food and using the bathroom.
- Beware of fraudulent immunity boosters: Like we’ve mentioned before, boosting immunity is not as simple as it seems. Time and again, research has proven that over-the-counter immunity booster products make little scientific sense. According to Harvard Health Publishing, attempts at boosting immune cells (like “blood doping” in sports) can even lead to strokes.
A 2020 paper in the journal Allergy, Asthma & Clinical Immunology ran an analysis on social media to examine content marketed as authoritative and credible immunity boosters to the common audience. Darren N. Wagner et al conclude that “the immune-boosting trend on Instagram promotes misleading information about immunity and advances products and services of no proven immunological benefit. In the case of “immune boosting” in the time of COVID-19, social media is promoting science-free content for commercial ends”. Therefore, it is more viable to take professional medical advice or make sustainable and natural lifestyle changes to uplift your overall quality of life.