Boosting Immunity in the Age of COVID-19
There are several things you can do to help your body fight off exposure to any virus or bacteria, including the coronavirus.
We all know to wash hands for at least 20 seconds and practice social distancing (cabin fever, anyone?). But you may not be aware that there are ways to help keep our bodies in shape to fight off the microscopic particles that spread disease. Hopefully, you will never have to test your defense against coronavirus. But it is always a good idea for older adults and anyone else to maintain a strong immune system for whatever comes our way.
Eat right. A study by researchers at Cambridge University recorded that immunocompromised people improved their immune response by eating more fruit and vegetables. The higher their intake, the better the response. The Cleveland Clinic adds that Vitamin C, B6, and E are the most important for immune function. While you can take a supplement, the body absorbs them best when eaten in foods that are rich in the nutrients. Citrus fruits are high in Vitamin C, vegetables including soybeans contain Vitamin B6, and sunflower seeds and almonds deliver Vitamin E.
Get your sleep. Your immune system needs downtime, meaning sleep. When your body is sleep-deprived, it produces stress hormones such as cortisol just to keep alert. Cortisol can suppress your immune system. In one 2015 study, people who got at least seven hours of sleep per night were four times less likely to catch a cold than the participants who managed only six or less.
A single night of poor sleep can result in a 70% decrease in so-called “killer cells,” a type of white blood cell that plays a major role in fighting both cancer and viruses.
Move. A strong immune system is highly correlated with fitness, according to several studies. While suddenly stressing your body by running a marathon if you are not in shape to run one can actually suppress your immune system while you recover, moderate exercise can build immunity.
A walk outside can do more than just alleviate the boredom of being cooped up at home. Country air contains beneficial bacteria along with soil and plant organisms that are good for you as well, according to Macciochi. Just breathing it can boost your immunity. If you are a city dweller, try spending time in a garden or park.
Alternative immune boosters.
A handful of recent studies show acupuncture has anti-inflammatory effects. Tiny needles are inserted at specific body points to provide stimulation in this ancient Chinese practice. "The point of acupuncture is to strengthen the immune system by balancing and fortifying certain organic systems,” says Joanie Stewart, an acupuncturist and health professional. "One of the things acupuncture does is fortify the lungs and the kidneys, which are also very important in boosting immunity."
All in all, we should be eating well and exercising no matter what health threats are in the news or what age we are. We may all need to get out and walk for our mental health right now as much as our physical well-being. So it certainly wouldn’t hurt to adopt some of the strategies listed above to make sure we all stay in tip-top condition while we wait for the urgency of quarantines and self-distancing to abate.
Source: Society of Certified Senior Advisors Blog: Monday, March 23, 2020
http://blog.csa.us/2020/03/health.html?_zs=vHpLc1&_zl=fC8d6