In today’s article we will share with you 6 things you can start doing today to support your immune system and stay healthy.
As scientists learn more about the virus they are discovering certain people are more prone to infection than others which may be due to one’s immune system.
The immune system is a complex network of organs, cells, and proteins that defend the body against viruses and bacteria. It works by recognizing the difference between your body’s cells and alien cells, allowing it to destroy any that could be potentially harmful.
Paediatric immunology specialist Liew Woei Kang is the medical director of the Paediatric Allergy Immunology Rheumatology Centre at Mount Elizabeth Novena Hospital. He said that there is an interplay between a person’s genes and environmental factors that determine the immune system and its response to infection.
This means that lifestyle factors such as how you live, what you eat, how much exercise you get and your medical history could possibly make a difference between life and death in the face of an infection.
According to CDC, COVI-19 is mainly spread directly from person-to-person, usually via close contact (within six feet), through respiratory droplets produced when an infected person coughs or sneezes. The virus is also spread indirectly, passing from person to person through contact with surfaces that have been touched by those infected.
After transmission of the virus, the immune system initiates a response to deal with it and fight off the infection.
Assoc Prof Liu is from the department of microbiology and immunology at the Yong Loo Lin School of Medicine in the National University of Singapore. She said that there are no known medications or vaccine for new pathogens such as Covid-19 for now, so people would heavily depend on their immune systems to fight the infection.
She defines a healthy immune system as one that is “balanced and targeted” and can generate a specific response to infections. And it does this without inducing much damage to the body’s own tissues and organs.
In addition, with 70 percent of the immune system’s cells being located in our gut you can start to see how our nutrition and eating habits can benefit our immune system and chances of fighting off infections.
Have you heard of the spheres of control? It looks like this:
We do not have control over our genetics, our age, or whether we get the virus or not. These things are outside our control. What we do have control over is our actions; the things we choose to do and think.
The good news is that by focusing on the things we can control instead of worrying about what we can’t control, we can improve our response to illness.
“People who have a healthy lifestyle with regular exercise, balanced nutrition and less stress tend to have a more efficient immune system fighting infections,” Associate Professor Liu said.
- Cut out junk food
Junk food is high in saturated fats and sugar which increase inflammation in the body and causes the immune system to act as though it was fighting off an infection. This hyperactivity can lead to permanent changes to the body’s immune system and weaken it when fighting off diseases. You probably knew this already, cutting out junk food especially during these times is one the best things you can do to your body.
- Eat minimally processed whole foods
Instead of ordering take out food, start buying groceries and cooking your own meals at home. Include minimally processed whole foods like fruits, vegetables, protein, healthy fats, and complex carbs in your meals. These foods are high in quality nutrients like protein, unsaturated fat, vitamins, and minerals.
For more ideas on what to eat, read this article by Precision Nutrition which includes a bonus infographic that you can download, print, and post on your kitchen fridge as a reminder when making food choices
- Supplement if necessary
If you know you are deficient in certain vitamins like vitamin D or micronutrients like iron then you need to supplement accordingly with guidance from your doctor. If you are staying indoors a lot more these days then it would be appropriate to supplement with vitamin D3.
Exposure to sunshine also elevates mood and improves sleep at night, which are also important in maintaining a good immune system.
The World Health Organization states that getting five to 15 minutes of sunlight on the arms, hands and face twice or thrice a week is sufficient.
- Exercise daily
Whether you prefer going to the gym, walking outdoors, or going for a swim, daily exercise has been shown to boost the body’s immune system.
A study published in the American Journal of Lifestyle Medicine in 2011 found that moderate exercise of walking improved immune response and reduced incidence of upper respiratory illness. People who engaged in regular moderate exercise — such as five days a week of walking 45 minutes each session over 15 weeks — reduced their number of sick days by up to half, compared to sedentary people.
Our clients also engage in resistance training using weights or their own bodyweight. There are many benefits to resistance training that walking alone does not offer such as increased muscle strength, lower risk of diabetes, better heart health, improved blood sugar control, and stronger mental health.
If you have experience resistance weights or you have a coach to support you then combining both resistance training and walking will result in the greatest benefits to your health.
- Manage Stress
Numerous studies have shown the relationship between physical and mental health. Stressed out, isolated people tend to have poorer immune functions, the American Psychological Association said, and recommended stress-relieving tips such as:
- Adopting good lifestyle, sleep and dietary habits
- Cultivating strong social support to improve resilience
- Relaxing muscles through stretching, massages or warm baths
- Meditating for five minutes a day or similar calming activities
- Taking a moment to notice nature
- Reframing thinking to manage emotions
- Seeking professional help
Meditating or simply taking time out if your busy schedule to and be still is one of the best things you can do for your mental health and well being. Download a meditation app like headspace, it’s free, and get started with the simple 5-minute guided meditation session.
- Take Protective Measures
Here some things you can do when it comes to training at the gym if your facility is still open:
- Wash your hands before and after every session and don’t touch your face
- Use wipes to clean and disinfect dumbbells, barbells, and machines before and after every use
- Cover the mouth with a tissue paper when coughing or sneezing and dispose of the soiled tissue paper in the rubbish bin immediately
- Seek medical attention promptly if feeling unwell and avoid the gym in that case
If you are still going to the gym we encourage you to ask your gym manager what steps they are taking to mitigate the risk at their facility so you can be sure that you are exercising in a safe environment.
This is a challenging time. For all of us. And unfortunately there are things that we simply cannot control. On the other hand there are many things within our sphere of control that can have a positive impact on our health and it is our responsibility to take care of ourselves to the best of our abilities so we can do the same for others and come out of this situation as stronger individuals.
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