For today's topic, we are going to look at different strategies to boost our immune system. Having and maintaining a well-functioning,strong immune system is essential for fighting diseases caused by bacteria, viruses or other microscopic organisms.
First, let’s have a little recap on what Coronavirus is and why it’s important to have a well prepared defense line.
SARS-CoV-2 (Severe Acute Respiratory Syndrome) is a new coronavirus that was first detected in early December 2019 in Wuhan, China. The virus might have originated from an unknown animal source but is mainly transmitted human to human by respiratory droplets. It predominantly attacks the respiratory system but can cause disease in other organs as well. The majority of the population show mild, flu-like symptoms after contracting the virus. However, a large number of patients, especially the elderly and people with underlying health conditions, will need hospital care as they develop more serious complications.
Having a compromised immune system is one main contributor to more extreme cases. When we talk about fighting Coronavirus (in fact all infections and diseases) your number one defence weapon is your immune system. This complex apparatus consists of physical barriers like your skin and mucosa as well as an internal army of various cells and microbes that are trying to eliminate any harmful substances and/or organisms that enter your body. Unfortunately, due to the ageing process and poor lifestyle choices, the body’s ability to battle germs, bacteria and viruses can be significantly decreased. There isn’t much we can do about ageing, so the area we really have to focus on is lifestyle choice. Changing certain habits such as avoiding or minimising the consumption of toxins, making better diet choices, and optimising our activity levels can increase the efficiency of our immune systems.
Here are a some strategies we can all try to follow in order to boost immunity:
DO NOT SMOKE!
The primary target of the Coronavirus is the respiratory system. There is plenty of evidence that your chances of developing serious illness are a lot higher if you are a smoker and have contracted COVID-19. When smoking a cigarette (or anything similar) you deliver a combination of chemical compounds and extreme heat to your lungs which causes damage to the pulmonary alveoli by plugging and burning them. Alveoli are little air sacs which exchange oxygen and carbon dioxide in the lungs, so if their function is impaired, the patient is more likely to suffer pneumonia and/or other respiratory diseases in the future. Stopping smoking will significantly improve your odds in the fight against Coronavirus.
TIP: I smoked for nearly 10 years myself but six years ago I quit. Let me share with you how I stopped for good. All you need is a printed calendar and a pen. Choose a place close to your bed and stick your printed calendar on the wall. Don’t smoke a single cigarette for the whole day, then before you go to bed, circle that day's date. Repeat that the next day and the day after, and so on. Your goal is to keep the chain of circles unbroken. After two weeks I looked at my calendar and I had every day circled for that 14 day period. I said to myself,
“I’m not going to break the chain” and I carried on for another 10 weeks. By the end of the 12th week, I hadn't smoked a single cigarette in 84 days. I was not craving and most importantly, I wasn't afraid that I would relapse. Try this, and see how many days you can circle before you no longer have cravings and never smoke again!
LIMIT ALCOHOL CONSUMPTION
Pubs are shut so going out and socially drinking is not an option, however when visiting the supermarket I've Noticed the alcohol aisles are quite empty. Alcohol can impact the way your immune system operates in several ways. It can interfere with the gut barrier allowing more germs to pass into the bloodstream. Alcohol consumption can lead to premature cell death in the brain and in the liver. Alcohol can impair the function of immune cells in the lungs therefore increasing the risk of pneumonia and Tuberculosis. Excessive alcohol consumption can reduce the number of T-cells and B-cells in our bodies therefore weakening our immunity. Minimising alcohol consumption will greatly contribute to preserving the effectiveness of your immune system.
TIP: Check out the National Alcohol Consumption Guidelines click here
AVOID PROCESSED SUGARS
We are generally recommended to keep refined/processed sugar intake as low as possible. Sugars are high in calories and provide very little nutrition but in today's context we talk about processed sugars because of the harm they can cause to our immune system.
Let’s look at a couple of conditions:
1. Chronic inflammation
Refined sugar breaks down in the body to glucose and fructose. While glucose can be used by almost any cell, fructose can only be metabolised by liver cells. Having continuously elevated levels of fructose in our systems can trigger inflammation and raise cortisol levels, therefore weakening our immunity. A surprising number of food items (especially processed foods) contain fructose listed as an additive.
2. Oxidative stress
Oxidative stress occurs when the amount of free radicals (byproducts of cellular metabolism) reach high volumes and the body’s antioxidant defense system becomes overwhelmed. Uncontrolled uptake of processed sugar has been linked to the promotion of oxidative stress, which has been proven to promote the development of chronic diseases and degenerative illnesses.
TIP: Try to replace refined sugars with natural sugars such as fruits. However be cautious about high sugar content fruits such as dates, bananas, grapes, pineapple and mango. Moderation and variety is the name of the game.
WASH YOUR HANDS
Personal hygiene has a massive role in preventing diseases and hand washing should always be on the top of your priority list. One way of contracting Coronavirus is through touching objects that have the virus on them and then touching your face, nose or mouth. Thorough hand washing will get rid of germs on your skin which can be transferred into your body. The least amount of harmful microbes your immune system has to deal with, the better your chances will be if you picked up the Coronavirus.
TIP: For effective hand washing use soap and water and wash for at least 20 seconds. Try to reach every little part of the hand, and don’t forget under your nails or between all of your fingers.
GET ENOUGH SLEEP
Getting enough sleep is important for maintaining both physical and mental health but it can also be crucial for your immunity and fighting diseases. During sleep, our body produces and releases a type of protein called cytokines, this targets infection and inflammation in the body. Lack of sleep can reduce the production of cytokines resulting in a compromised immune response. It is recommended by all major Health Organisations that most adults get seven to eight hours sleep every night.
TIP: If your schedule allows it, daytime napping can be an excellent way of gaining some extra hours on the sleepometer.
RIGHT AMOUNT OF EXERCISE
Engaging in regular exercise has been proven to have many benefits on overall health. It can improve cardiovascular fitness, lower blood pressure, boost hormone production, increase bone density, help to control body weight and have positive effects on mental health. Individuals who participate in a regular fitness regime tend to have a stronger immune system and fight diseases with more success, however overdoing your workouts can result in an opposite effect. Training increases cortisol (stress hormone) production which under normal circumstances is a good thing but with overtraining, cortisol levels rise too high. As a result, your immune system can weaken because the body struggles to restore homeostasis, thus causing inflammation and infections to be present in the body for longer. Choosing the right frequency, volume and intensity for your workouts will create all the desired adaptations without overloading the body. It is recommended that you decrease or stop your fitness activities if you have fallen ill and instead spend more time resting.
TIP: Listen to your body! Sometimes the mind can push the body further than it wants to go and that can result in complications. Create enough stimuli to achieve appropriate adaptations but remember to allow your body time to heal.
NUTRITION
Imagine your health as one of those jaw-dropping, insanely tall, beautiful skyscrapers. Those buildings can only exist because they are built on solid foundations. No solid foundations, no skyscrapers. Dodgy foundation, dodgy skyscraper. Nutrition is the foundation for your health. If you don’t eat well, you won't provide proper nutrition (the foundations) for your body. If you consume a lot of the wrong sort of “nutrition” such as processed foods, high sugar content, fizzy drinks and large amounts of saturated fat, then your health will be compromised. But if you provide the right nourishment to your body in the form of wholesome food and beverages your health will thrive.
TIP: Food allergies are more common than ever. Always read food labels and look out for ingredients printed in bold.
WHOLE FOODS
I have the feeling that some people misinterpret the meaning of wholesome food. It seems when you say “whole food” the picture of pristine looking shops filled with ridiculously expensive, perfectly shiny vegetables lined up and displayed in pyramids and mega organic, grass-fed beef steaks start popping into people’s heads. In reality, wholesome or whole foods simply means healthy. It doesn’t have to be super expensive or look flawless but It has to be nutritious and tasty. Carrots, cauliflower, beans, tomatoes, apples and peaches are just a few of many examples of healthy ingredients to prepare delicious and nourishing food.
TIP: Always try to avoid GMO products. On your grocery shopping trip look for fresh items that have been treated with no chemicals or pesticides. Always wash your fruits and vegetables.
FRUIT AND VEGETABLES
Fruit and vegetables should be the staple of any healthy diet. They are the source of macronutrients like protein, carbohydrates, fats and fibres, which is great but what makes them real superheroes (in boosting the immune system) is the micronutrients they contain. Fruit and vegetables are packed with antioxidants, vitamins and minerals such as Vitamin E, D and C, zinc and selenium.
TIP: There are certain myths out there saying that you need to eat/drink your fruits and vegetables raw or juiced as you can lose some vitamins and minerals during the cooking process. It is false, you can consume them anyways you like.
NUTS AND SEEDS
Nuts and seeds are mainly known for their high protein and unsaturated fat content, which make them excellent snacks and the source of quality macronutrients. It is worth mentioning that they are also high in vitamins and minerals. Vitamin B6, Vitamin D and E, zinc, magnesium and copper are just a few of the big ones. Nuts and seeds are easy to add to your diet. You can have them as a snack, add them to your muesli, use them in baking or simply sprinkle on your salad.
TIP: Nuts and seeds (especially nut butters) tend to be high in calories due to their fat content. This is something to keep in mind when snacking or preparing that peanut butter and jam sandwich.
SPICES AND HERBS
Antioxidants and anti-inflammatory. These are the keywords when the topic is spices and herbs. Humans have been using spices and herbs for thousands of years. In the early days when we had no coins or printed money, herbs and spices were used as a form of currency. Think about black pepper. Apart from culinary applications, spices and herbs are used for their healing properties as they contain large amounts of antioxidants and anti-inflammatory compounds. Turmeric, cinnamon, ginger, cumin, nutmeg, cardamom, oregano, thyme, saffron and mint are just a few of them that you should have in your kitchen cupboard to give your immune system an extra push.
TIP: Garlic, cayenne pepper and honey are often mentioned together with spices and herbs due to their high antioxidant content.
SUPPLEMENTS
Supplements are a great tool for boosting your immune system. In case your diet lacks some essential vitamins or minerals, they can provide an extra load of those crucial micronutrients. Vitamin C, D, E, B12 (especially for vegans), B6, Zinc and Iron are probably the most common ones to mention here.
TIP: Supplements are designed to add micronutrients to your diet. They are not food replacement and will not undo bad diet choices.
HYDRATION
Water is vital for survival and plays a key role in the optimum operation of our bodies. Water is one of the most important building blocks of our cells so if replenishment isn't sufficient, systems within the body will be adversely affected such as your immunity. If the body is dehydrated, the risk of developing diseases and illnesses can strikingly rise. Drinking the daily recommended amount of water (minimum 1.5 to 2 litres) will flush out toxins and revitalise your whole body.
TIP: Consuming herbal teas can be an excellent way to hydrate yourself and supplement your body with antioxidants. Try mint, chamomile, green or hibiscus tea.
SUMMARY
In order to boost your immune system the two best tactics you can adopt are:
Protect your immune system Minimise the intake of toxins by giving up smoking, limiting your alcohol consumption and making healthier dietary choices. This will give you a solid foundation for trying to ward off coronavirus. Think of your immune system like a computer processor, the fewer number of tasks it has to deal with the better it will perform.
Nourish your body: Consume wholefoods and drinks, increase the amount of antioxidants in your system, introduce the addition of vitamins and supplements if you can, and provide adequate hydration so you can boost your immunity and improve your chances of recovery for coronavirus or any other colds, flu or other diseases.
Please contact me if you need further help on anything mentioned above or other relevant information that might help with your immunity or overall fitness.
Written by Szilard Jakab
Edited by Bev Dee
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