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Washing your hands, wearing masks, disinfecting surfaces, and social distancing are the first-line methods to protect yourself against the coronavirus that causes COVID-19. But you don’t have to stop there. You can also keep yourself and your family as healthy as possible by boosting the body’s immune system in scientifically proven ways.
What exactly is the immune system?
The immune system is a complex, intricate mechanism that protects us from getting sick by attacking the body’s harmful invaders, such as the coronavirus. The stronger your immune system, the better your body can fight off illness. Some things we do can deplete our immune system, while others boost it.
To help keep COVID-19 at bay, follow these proven methods, and your immune system will thank you for it. Although changes won’t happen overnight, the sooner you start your new healthy habits, the sooner your immune system will respond.
Feed your body to boost immunity
1. Go big on micronutrients. The immune system depends on an abundant supply of vitamins and minerals, also called micronutrients. In fact, there are almost 30 micronutrients that your body can’t manufacture on its own and need to be supplied by the food you eat.
Ignore the temptations of fast food and sugary treats in favor of a whole-foods, nutrient-dense diet, as recommended by author and functional medicine physician, Dr. Mark Hyman. “More than 90% of Americans are deficient in one or more nutrients … we all need to focus on improving the quality of our diet,” he wrote.
Make sure to consume a full rainbow of colorful fruits and vegetables, lean proteins, whole grains, legumes, and healthy fats like olive oil. In addition, don’t forget the foods proven to have special immune-boosting effects (like chicken soup), turmeric, green tea, cruciferous vegetables (like broccoli), and even delicious dark chocolate.
Vitamin and mineral supplements can also play an important role. The basic supplements Dr. Hyman recommends are a multivitamin, vitamin D3, vitamin C, zinc, and fish oil.
Work on developing good habits
2. Stay hydrated. Drinking the recommended amount of water (half your body weight in ounces) helps your body flush out toxins and keeps it operating more efficiently. Soups and broths, green, black, and herb teas, and other healthful beverages are other ways to amp up your hydration.
3. Sleep well. Most moms are sleep-deprived. “It’s amazing to me how well I function on so little sleep,” Gretchen Bossio told Mom.com. But when you’re trying to enhance your immune system, getting a good night’s sleep is crucial.
“The immune system functions best when it gets enough sleep. Seven or more hours of sleep is recommended for optimal health,” Dr. Nathaniel Watson, co-director of the UW Medicine Sleep Center at Harborview Medical Center, told Science Daily. If getting z’s is a problem for you, we’ve got sleep hygiene tips that will send you off to dreamland.
4. Get a move on. Any kind of exercise, whether it’s a hardcore workout or a leisurely stroll, can lift your spirits. And more than just your mood is improved. According to a recent study, exercise helps the immune system fight disease, and long-term exercise can keep the immune system working well as we age. Even if you’re homebound, paid and free streaming workouts of all kinds are available on apps and online, such as these yoga stretches from CaféMom.
Feeding your mind and soul helps build immunity, too
Nourishing your mind and soul is also an important way to maintain and boost your immune system.
5. Let go of stress. Right now, we’re all living through an unprecedented and worrying time. Stress, especially chronic stress, can increase your vulnerability to illness. When stress is a way of life, it’s hard not to succumb to easy fixes like overeating, overdrinking, or emotional acting-out. Consider other strategies to manage your stress, like healthy self-care, connecting with friends and family, or focusing on a spiritual or religious practice.
6. Mind your meditation. One of the best ways to banish harmful stress and bring calm into your life is meditation. Dissolving stress and strengthening the immune system are among the many benefits of mindfulness meditation. If you’ve never meditated, there are many resources to help you get started. Apps are a popular choice for beginning meditators, or you can check out the free resources and information at UCLA’s Mindful Awareness Research Center and Mindful.org.
7. Practice gratitude. “It’s not easy being grateful all the time. But it’s when you feel least thankful that you are most in need of what gratitude can give you.”Oprah said that, so you know it’s true.
It might seem like a cliché, but an attitude of gratitude adds immense benefits to your life. Research by Dr. Robert Emmons, psychology professor at UC Davis, has shown that practicing gratitude can make you healthier and happier. Even something as simple as a keeping daily journal listing three things you’re grateful for can create dramatically positive changes in your body and your mood.
