8 Ways to Boost Your Immune System in the Age of a Pandemic
I’d like to reiterate what is abundantly clear - I am not a medical expert. With that said, research appears to indicate the below habits can promote a more resilient immune system.
Adequate Sleep
Per strong evidence, “Sleep and the circadian system exert a strong regulatory influence on immune functions.”… “Over the last 15 years, research following a systems approach of neuroimmunology has accumulated surprisingly strong evidence that sleep enhances immune defence, in agreement with the popular wisdom that ‘sleep helps healing’.”… “Together these findings indicate a specific role of sleep in the formation of immunological memory. This role appears to be associated in particular with the stage of slow wave sleep and the accompanying pro-inflammatory endocrine milieu that is hallmarked by high growth hormone and prolactin levels and low cortisol and catecholamine concentrations.” In summary, the last 15 or so years of research have reconfirmed what common sense has already taught us -sleep is our immuno- super power.
Tips for your best night of sleep can be found here in the Lifestyle section.
Proper Nutrition
Need another reason to eat properly?
A balanced micronutrient/macronutrient profile and gut microbiome has immunological implications which stretch far beyond aesthetics. “Adequate and appropriate nutrition is required for all cells to function optimally and this includes the cells in the immune system. An “activated” immune system further increases the demand for energy during periods of infection”… “Thus, optimal nutrition for the best immunological outcomes would be nutrition, which supports the functions of immune cells allowing them to initiate effective responses against pathogens but also to resolve the response rapidly when necessary and to avoid any underlying chronic inflammation.”
Unsure where to begin? We have an article under Fitness & Nutrition outlining “10 Healthy Foods that Won’t Break the Bank”.
Proper Hydration
No, the water content in your coffee does not count.
The daily four-to-six cup rule is generally a good place to start for healthy people. Still, overall hydration requirements depend on specific characteristics such as environmental temperature, physical exertion (and its affects on electrolyte balance), genetic predispositions, medications in use, and more. Harvard Medical article outlines some of the benefits of proper hydration as:
carrying nutrients and oxygen to your cells
flushing bacteria from your bladder
aiding digestion
preventing constipation
normalizing blood pressure
stabilizing the heartbeat
cushioning joints
protecting organs and tissues
regulating body temperature
maintaining electrolyte (sodium) balance.
Listen to your body. Skip the soda and sports drink - consume water when thirsty.
Vitamin D
Per recent evidence, “…vitamin D research has confirmed important interactions between vitamin D and cells from the innate as well as from the adaptive immune system. Data have shown that a broad spectrum of tissue cells, including immune cells, express vitamin D metabolizing enzymes…” Our understanding of vitamin D is developing with time, “…Over the last decade, the perspective on how vitamin D influences human health has changed dramatically based on the finding that the vitamin D receptor (VDR) and the vitamin D activating enzyme 1-α-hydroxylase (CYP27B1) are expressed in many cell types which are not involved in bone and mineral metabolism, such as intestine, pancreas, prostate and cells of the immune system…”
Wether from sun or supplement, research over the past decade has evidenced the essential impact of Vitamin D on immune health.
Meditation
Controlling stress levels is integral to immune health.
A simple background of the steroid hormone cortisol: Cortisol is produced by the adrenal gland in response to stress and reduced levels of blood-sugar. Cortisol is an immunosuppressant by nature so stress consequently lowers the body’s immune system.
Per studies, consistent meditation had a statistically significant impact on participants’ cortisol levels after a 4 day mindfulness meditation program. Mediation is a burgeoning and highly controversial field of study but the scientific community continues to accumulate evidence supporting the physiological and psychological benefits of the practice.
Tips for an optimal meditation routine can be found here in the Lifestyle section.
Daily Exercise
No, a global pandemic is not a good reason to give up on that new years resolution. Per studies, exercise is like housekeeping in that you should perform some moderate amount daily to maintain a healthy immune system. “Because exercise increases blood and lymph flow as your muscles contract, it also increases the circulation of immune cells, making them roam the body at a higher rate and at higher numbers, says Nieman. Specifically, exercise helps to recruit highly specialized immune cells—such as natural killer cells and T cells—find pathogens (like viruses) and wipe them out.” Per studies, something as simple as a brisk 45 minute walk can benefit the immune system. While the connection between exercise and immune health is not yet completely understood, studies have trended toward the positive impact of moderate daily exercise.
Wear a Mask
Per the Center for Disease Control (CDC), wearing a mask is called “source control” in that you are preventing the initial spread of particles into the air in the event of coughs, sneezes, talking, or raising of the voice. Masks should not be worn by Children under 2 or those who have trouble breathing.
Alcohol in Moderation
Alcohol can have both short and long term negative consequences for the immune system. Studies indicate, “…These disruptions (caused by alcohol) can impair the body’s ability to defend against infection, contribute to organ damage associated with alcohol consumption, and impede recovery from tissue injury…” For more on the impacts of alcohol, review the linked article cited above. While we now understand that no amount of alcohol is “healthy”, a moderate amount (1-2 drinks) on the weekends will not likely affect your health in the short term.
Final Thoughts
Even outside the circumstances of a pandemic, these are all healthy habits to adopt for physical and mental longevity. Reducing stress factors and adopting hobbies to improve overall quality of life can also have a notable impact on the resilience of our immune systems.
And for goodness sakes, wash your hands!
