What Food and Lifestyle Practices Can Aid the Immune System During COVID-19?
Spring is here and while flu season should be wrapping up, we are now dealing with the coronavirus pandemic. Incorporating foods and lifestyle practices that support and strengthen the immune system on a regular basis is key to vital health, as a healthy immune system can defeat invading pathogens. Following general good-health guidelines is the single best step you can take towards naturally keeping your immune system strong and healthy. There is no one food, supplement or trick that can fight viruses and bacteria, but rather an overall healthy lifestyle and diet can armor you and help decrease the risk of getting sick. If you do end up getting sick, partaking in the practices below may also help shorten the duration of your illness. Here are some tips for strengthening the immune system.
Eat a balanced diet with whole foods. Avoid processed meats, fried foods, soft drinks, processed baked goods or products with artificial sweeteners or refined sugars (these can suppress the immune system).
If you struggle with consuming enough fruits and vegetables, adding a multi-vitamin/mineral supplement to your daily routine may be beneficial.
Get enough vitamin C (berries, kiwi, dark green vegetables), vitamin E (almonds, peanuts, hazelnuts, sunflower seeds, spinach and broccoli), vitamin A (carrots, sweet potatoes, pumpkin, squash, cantaloupe), folate/folic acid (beans, peas and leafy green vegetables as well as 100% whole grain products), iron (lean meats, seafood, broccoli, beans, kale), selenium (garlic, broccoli, sardines, tuna, barley, and brazil nuts), and zinc (oysters, crab, lean meats and poultry, baked beans, yogurt and chickpeas).
Use herbs and spices in meals and beverages (ex. turmeric, cinnamon, cayenne and oregano).
Sip more tea, specifically green tea as its full of polyphenols which have been shown to help combat viruses.
Elderberry syrup can also offer great protection. Just make sure to buy organic and from a reputable source or use a recipe and make it at home!
Avoid overeating as it can lower the immune system.
Reduce processed foods/refined foods and added sugars (and additives) in general, as these can also hinder immune health.
Stay hydrated and drink enough water!
Make sure you are getting adequate sleep (7-8 hours).
Maintain a healthy gut environment by taking probiotic supplements or consuming fermented foods. If taking supplements, choose a brand that offers different strains of bacteria and is from a reputable source and in a shelf-stable bottle. Whole foods also help feed our good gut bacteria!
Get in enough exercise - increases our immune function, improves sleep quality and makes us stronger.
Make sure to get outside soak up some sun when you can (social-distancing style, of course). Vitamin D strengthens our immune system. Take vitamin D supplementation if you are unable to get outside and during the cold winter months (3,000 IU vitamin D3). Fatty fish also contains small doses of vitamin D.
Don’t forget self-care! Chronic stress and depression can weaken the immune system and makes us more vulnerable to illness. Make sure to take time for yourself so you can relax and enjoy life.
