If there’s one thing the past year has shown us, it’s the immense benefits of having a strong immune system. When the coronavirus infects someone, the symptoms can range from severe, leading to hospitalization and lingering health issues, to mild or hardly noticeable. The difference often boils down to how robust your immune system is.
However, boosting your immune system isn’t as simple as popping a pill. While supplements can help, making bigger lifestyle changes can have a more significant impact on your body’s ability to fend off diseases.
Here are some tips to keep your immune system strong and stay safe from severe COVID-19 effects:
One major downside of the workaholic culture in America is the tendency to overlook the importance of sleep. People often brag about how little they sleep, but getting enough rest is crucial for your body to function well. Every system in your body, especially your immune system, benefits from a good night’s sleep. While you sleep, your body releases proteins called cytokines, which aid in keeping you asleep and help fight infections, reduce inflammation, and manage stress. Without enough sleep, your body doesn’t produce enough cytokines, making you more vulnerable to infections.
The best way to boost your immunity, especially as the pandemic winds down, is to ensure you get plenty of sleep each night, typically seven to eight hours for most adults.
Stress is another factor that’s hard to measure because it affects everyone differently. What stresses one person out might not bother another, making it tough to study. Researchers usually have to rely on participants’ descriptions of their stress levels, which can be hit or miss.
Still, scientists are starting to grasp how stress impacts immunity. Short bursts of the stress hormone cortisol can help the body prioritize energy for critical systems needed in fight-or-flight situations, like the cardiovascular and muscular systems. But chronic stress keeps your body in this heightened state for too long, weakening your immune system over time.
If you’re feeling continually stressed, find ways to lower it. If you haven’t taken any time off since the pandemic started, consider using some paid time off for a staycation. You could also tackle any clutter around your home or engage in self-care activities that uplift your mood and reduce stress.
Eating junk food has become easier with services like DoorDash, but relying on fast food can increase your risk of severe COVID-19. Such foods often lack essential nutrients that bolster the immune system. A diet low in micronutrients like zinc, iron, folate, and various vitamins can weaken your immune responses, while high levels of sodium and sugar can even suppress immune function.
To support your immune system, focus on eating whole foods, such as whole grains, fruits, and vegetables. If cooking isn’t feasible for you, at least try to order from health-conscious, locally-owned restaurants.
Even as COVID-19 becomes less of a threat thanks to public health measures and vaccinations, it’s crucial to make healthy lifestyle choices to protect against all kinds of viral and bacterial infections. Alongside taking any supplements, aim to get better sleep, maintain a nutritious diet, and manage stress effectively to keep your immune system in top shape.