Want to know the truth about how to boost immune system functions and protect yourself from coronavirus? We all want to know!
These are uncertain times and as the virus spreads across the world, so do theories and fake news. So we’re here to cut through the BS and get right down to it.
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How can Your Health Protect You from Covid-19?
Coronavirus is spreading across the world and having huge effects on everything we know. With whole countries facing lockdowns and closures and anxiety levels rising among the population. Panic buying, hoarding and fights over the remaining stocks of toilet rolls seems like the new normal.
Despite all of the real and the fake news, there is no cure to stop Covid-19. However, you can help protect yourself by boosting your immune system and looking after your health and wellness.
What has your health got to do with protection?
Covid-19 is a virus. Viruses cannot be directly treated through medication which makes it difficult to treat. This is why finding a vaccine for coronavirus is so important to stop the spread.
Instead, it is our bodies that attack the infected cells in multiple ways including antibodies, killer cells and interferons. These cells are part of your immune system and therefore, are your immunity to viruses.
Although, it is important to realise that the majority of the symptoms people have from coronavirus is the bodies immune response. This is how the infected cells are killed and removed by the body.
However, this can cause major inflammation. Coronavirus specifically caused inflammation in the lungs which is why suffers with severe symptoms may need ventilation or oxygen.
Even though our immune systems protect from viruses, it can also be the cause of the illness.
Additionally, our immune system is able to provide immunity to some viruses after having it. This is because the body knows how to get rid of the infection and has the right cells to attack it specifically. However, it is still unclear if this is true for Covid-19.
Therefore, your best protection is your body and your immune system as it rids you of the virus.
Here at Mind Medicine, holistic health is so important because it nurtures your physical, mental and spiritual health. It is not just in moments of crisis that our health should be a priority and suddenly fruit and vegetable become important.
Health is for life.
How to Improve your Health and Immune System
As we know that our immune system is responsible for fighting against Covid-19. It is important to ensure that your immune system is in the best shape to do its job properly.
Here are the best ways to boost your health and immune system to prepare you and protect from coronavirus.
Vitamin D
It has been proven that functions vitamin D extend further than just aiding bone health and production. Studies revealed that patients deficient in vitamin D were more likely to suffer infections, such as upper respiratory tract infections.
The same source reported the vitamin D impacts cells within the immune system. Typically reducing the number of inflammatory T cells and Cytokines that fight infection.
Therefore, having enough vitamin D is important to maintain and improve your health and immune system functions.
If you are lucky to live in a country with plenty of sun this time of year then, even in self-isolation, getting enough vitamin D can be easy. The body naturally produces vitamin D through the absorption of UV B light from the sun.
However, supplements can help boost our vitamin D levels also. This can be especially important if you are in winter when there is less sun. You can obtain vitamin D in your diet through foods such as fatty fish, eggs and mushrooms.
Supplements are in tablet form and usually provide either vitamin D3 (obtained from animal products) and vitamin D2 (obtained from plant products). Although, there is no difference between the two and either is beneficial to supplement your diet.
Vitamin C
Similarly to vitamin D, vitamin C can also aid the bodies immune function. Research has shown that vitamin C can prevent and treat respiratory and systemic infections. As well as increasing and differentiating B and T cells that contribute to your immune system.
However, the study also revealed that infections can negatively impact vitamin C levels and supplementation may be needed to boost these.
Therefore, obtaining vitamin C from your diet is crucial for your immunity and internal health. You can obtain vitamin C mainly through fruit like cantaloupe, this does not just include oranges and some vegetables like sweet potato and broccoli.
Supplementation can make it much easier to obtain sufficient amounts of vitamin C. And as this vitamin is water-soluble, you do need to worry about taking too much as it leaves the body through your urine. These supplements are also easy to take as are usually dissolvable in water, taken as tablets or gummies.
Zinc
Zinc, like other vitamins and minerals, is essential in the body. Deficiencies in zinc were only realised in the 1960’s and since then more research has been carried out which has proven the effects of zinc on the immune system.
Zinc is needed in the formation and production of immune cells such as Cytokines. These cells help fight infection and zinc also reduces the inflammatory types. In addition, zinc contributes to the growth and function of T and B cells which form a part of the immune system.
Therefore, sufficient zinc in your body can decrease the risk of infection and produce the best cells to fight infection.
You can obtain zinc from your diet as it is found in seafood, red meat and some dairy products. This makes zinc supplementation more essential for those that follow a vegetarian or vegan diet.
However, too much zinc can be harmful so do not over do it as taking more supplements than needed isn’t necessary. The maximum you want per day is around 40mg for an adult.
Combining Vitamins to Boost your Immune System
Each of these vitamins have very strong benefits on boosting your immune system. Therefore, combining these vitamins results in strengthened immune system in many ways.
Research has shown that Vitamin C, Vitamin C and Zinc reduce the duration of a cold and aided in protecting you from infections. So, it is recommended that you take all of these vitamins in order to boost immune function and have the best chance at protecting you from Covid-19.
Sleep
I find that sleep is most often underrated as an element to improve your health. However, sleep is massively important and contributes to your immune system function too.
Sleep deprivation, even for only one night, can reduce immune natural killer cells by up to 70%. A reduction of this much can significantly increase your chances of illness when you consider the significance of your immune system.
Therefore, getting a good nights sleep of between 7-9 hours is definitely needed to boost immune system function. In times of stress like this, it can seem difficult to rest completely. However, knowing the importance of your sleep on your health should help you prioritise it.
One method I find effective at helping me sleep is guided meditation. I used the Smiling mind app for short meditations but there are many you can find online too.
Additionally, you can introduce a nighttime routine, sleep supplements, a regular sleep pattern to get your mind and body in the right frame. Try practising other techniques such as breathe work or physical activity as stretching to relax and release physical tension to help you sleep.
Managing Stress
Stress puts a lot of strain on your health, not just mentally but physically too. Due to the mind-body connection, there is no doubt that psychological stress can cause physical stress. Therefore, looking after your mind does the same for your body.
Stress causes the release of hormones such as cortisol, a hormone that helps the body deal with stress. However, research suggests, cortisol can also be responsible for reducing the number of white blood cells and natural killer cells. Therefore, decreasing the effectiveness of your immune system.
Additionally, it has been shown that continuous stress and cortisol can cause an increase in inflammatory Cytokines. Resulting in compromised immune function. This would be highly counter-intuitive when the vitamins and minerals we need to boost immune system are working to reduce these cells.
Therefore, reducing stress should be high on your list of to-do’s right now. We all know that Covid-19 is a very stressful situation, especially with more news being released every day, closures and quarantines.
However, you need to be mindful and gain control over your stress for your health and immunity. The future is uncertain but there is a way through.
To reduce stress you can try journaling to explore your thoughts, emotions and triggers of stress. Alternatively, yoga, meditation and practicing mindfulness will increase your awareness of stress and help relieve tension.
Nutrition
Healthy nutrition definitely plays a role in boosting your immune system. Not only is it good for physical health, but you also obtain many essential vitamins and minerals you need for your immune system.
One of the most important parts of your immune system you can look after with nutrition is your gut. Processed foods and sugar can increase inflammation in the gut and therefore, preoccupy the immune system from fighting infection.
Similarly, your gut health is important to help you feel well physically and therefore, mentally. This aids stress reduction and improves mental health.
Eating more fibre and avoiding processed foods and sugar can help maintain and boost immune system function.
Exercise
Exercise and good nurition are essential for good health every day. However, attending the gym is more challenging with majority of them closed. So it is time to get creative with at home work outs.
Exercise is beneficial for both physical and mental health. This is because physical activity can boost blood flow, release endorphins, increase oxygen to in cells and improve mood.
In regards to your immune function, exercise improves overall health, can slow the release of stress hormones, and help flush out bacteria from the lungs and airways. Therefore, even at home, getting active is going to be highly beneficial for your holistic health.
You can choose whatever kind of workout you feel for the day. This includes yoga, HIIT, bodyweight workouts or resistance training. Hardly any at home workouts require equipment so there are no excuses!
Take Action and Boost Immune System Function now
It is clear that there are many ways for you to improve your immune system to help during the coronavirus pandemic. Eating nutritious food, supplementing your diet with vitamins, exercising, reducing stress and improving sleep can be the key to your immune functions.
Your immune system can reduce the length and severity of symptoms and help your body attack the Covid-19 virus. Therefore, it is really important you are looking after your health right now.
However, Mind Medicine believes this is how we should all be living every day. Nurturing your body’s health and your mental health should be a priority for each person. For now, look after yourself and your health and stay safe.
Let us know how you’re tackling coronavirus in the comments!