What an interesting time we are living through right now. People are anxious and scared. Unfortunately, stress and anxiety can adversely effect immune function so the last thing we need is all of this fear. It has been said that 80% of us are going to contract the COVID-19 virus. If the majority of us are going to contract it and there is currently no antiviral that is effective for widespread treatment, we are going to have to trust our innately genius human bodies to do what they do naturally, fight this pathogen. The good news is your body is built for this and you have the power to improve your immune function. You are the only person who can impact how much it effects you when/if you become infected.
What I would love to see in the media right now is government advice that includes encouraging it's citizens to slow the spread (like they are currently) but at the same time empowers them to support their bodies to improve their health. Even if it was just to remind them of some common sense health tips including the following...
In order to prepare your body for the best case recovery scenario from a COVID-19 infection you may want to consider doing the following on a daily basis:
1) Get a full night's sleep
This varies depending on your age but for adults is between 7-9 hours every night. Even missing one hour of sleep per night can suppress immune function. This is not the time for staying up late and burning the candle at both ends. This means it is a good idea to give up that afternoon coffee or tea as caffeine consumed after midday is still effecting us at bedtime.
2) Eat a rainbow of fresh or frozen produce (8-10 portions per day)
Different colours of fruits and vegetables contain different micronutrients. There is some overlap, of course, but to ensure you are getting all the micronutrients you need you should try to eat all the colours of the rainbow. Jot down what you eat and see if any colours are missing, if they are, there is a chance you are missing micronutrients. If you include a few portions of vegetables with your lunch, a few portions with your dinner, a piece of fruit with your breakfast and one as part of a snack you should cover it.
3) Take time to quiet your mind
Constant stress and worry will lower immune function and leave your body in a less than optimal state to fight an infection -- meditation and a quiet mind help to reverse the effects of stress. Do what ever it is that helps you to relax and unwind daily. It will improve your immune function and your mental health.
4) Have 30 minutes of gentle exercise
This is not the time to train for an iron man or run your first marathon. Excessive exercise can dampen immune function but gentle exercise will improve it. Go for a brisk walk in the woods, do a simple stretching routine in your own home. Try yoga at home and accomplish quietening your mind and getting exercise at the same time. If you don't have time to fit in 30 minutes in one block you can gain all the same benefits from three 10 minute brisk walks.
5) Get out in the sun
Our bodies make vitamin D when the sun shines on our skin. Vitamin D is a crucial nutrient for immune function. Although the sun is not always shining getting outside in daylight will also help to regulate your sleep wake cycle, helping you to get a full night's sleep. If you are self isolating even sitting by a window can help, better yet, sit by an open window.
6) Drink 1.5 litres of water per day
We all know we should do it but now is a great time to make it a habit. Try starting the day with a 500mL glass before you do anything else to give you a jump start. Carry a water bottle with you to ensure you always have access to drinking water. Don't wait until you are thirsty to drink as the feeling of thirst is your body's way of communicating that you are already dehydrated.
7) Shift your mindset
Try looking for the positive in the situation. Are you being forced to self-isolate? Is there something around the house that never seems to make it off of your to do list? Is there a hobby you are not able to make time for? Is there a friend or family member you haven't caught up with (on the phone) in a long time? Maybe now is the perfect time to do any of these things. Try to avoid constantly reading/listening/watching the news. You may want to set yourself social media limits. Look for examples of positives that are coming out of this situation. What you focus on you will see more of. Try to stay positive.
8) Don't neglect your microbes
Your microbiome in your gut is in constant communication with your immune system. A healthy gut is a great place to start when wanting to improve your immune function. So, feed your friends. They eat fibre so you need to eat fibre. Try to incorporate both prebiotic and probiotic foods in your daily diet to keep your microbes happy and doing their best work for you.
I hope when reading through this list of simple ideas you can see something that you could do just a little bit differently to improve your immune function and that it helps you to feel more empowered to take your health into your own (freshly washed) hands.
To wellness!
April
