To Your Health
April, 2020 (Vol. 14, Issue 04) |
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Immune Boosters
By Editorial Staff
With the "Why do many people experience mild symptoms – or no symptoms at all?" question increasingly posed during the coronavirus pandemic, the immune system is taking center stage.
Our immune system fights infection, injury and disease - in fact, most of the time, it does it so effectively that we don't even know it's doing it. Such is the case with the majority of people who experience no or few symptoms related to the coronavirus, even if they've been exposed.
Consider the flip side of the COVID-19 coin. Which demographics seem to be at highest risk for moderate to severe symptoms, including life-threatening complications? The elderly and people with pre-existing conditions: two variables that essentially weaken the immune system, making it less capable of "fighting."
Therefore, it makes perfect sense that boosting your immune system could benefit not only your risk of fighting off COVID-19 or any other viral challenge, but also your overall health and wellness. With that said, let's take a quick look at some of the ways you can strengthen your immune system in the era of COVID-19 and beyond:
Healthy Diet: Some of the "pre-existing conditions" referenced as risk factors for COVID-19 severity / complications include obesity and type 2 diabetes, both of which are heavily associated with food choices. Particularly in our processed, fast-food world, too many people eat high-carb, high-sugar, nutrient-deficient foods that contribute to weight gain (obesity) and insulin resistance (type 2 diabetes). These dietary choices also promote a state of chronic inflammation in the body, increasing the risk of health complications, whether in the presence of a viral challenge or not. (Look for a more detailed discussion of chronic inflammation in an upcoming newsletter.)
Supplements: Replacing some of those processed, empty-calorie foods with whole grains, fruits and vegetables is the ideal, but for many people, it can be a challenge. That means you could be pursuing an overall healthy diet, but still missing out on adequate amounts of key vitamins and minerals – particularly ones that may boost your immune system. We're talking about vitamins C, D and E for starters, but other nutrients also have evidence supporting their value in reducing inflammation and/or fighting colds and flu: think curcumin and zinc, respectively. The key is to ensure you're a) getting the right amounts of vitamins / nutrients to make up for what you don't get from your diet; and b) not getting too much of any one nutrient that toxicity could be a factor. (Your doctor can tell you more.)
Stress Reduction: Stress impacts your body in many ways, not the least of which is your immune system. The stress response suppresses the immune system, increasing the risk of getting colds, illnesses, etc. So, it makes sense that high stress could increase your risk of complications from exposure to COVID-19 as well.
Exercise: You can't beat exercise for long-term immune health, because it as a positive impact on some of the recognized factors that reduce immune strength: obesity, inflammation, stress, etc. Research also suggests exercise triggers a short-term immune response, activating more immune cells to fight potential invaders. Evidence also suggests exercise involving heavy breathing may help "flush" pathogens out of the lungs and reduce respiratory infections. However, keep in mind that too much exercise can actually suppress immune function, so stick to consistent, moderate exercise; and remember that rest in between workouts is just as important as the exercise itself.
