As we, as a nation, are experiencing a resurgence in COVID-19 infections due to the emergence of its delta variant, concerns about infection and transmission are a current reality. For those who have made the prudent decision to get an approved vaccine, there is still the concern of a breakthrough infection although it happens rarely and when it does occur, the severity of infection is diminished and usually does not require hospitalization or cause death.
Remember, over second 600,000 Americans have died from COVID-19 over the past year. That's more than all the deaths from World War !, World War II, the Korean War, the Vietnam War and the Gulf War combined. Booster vaccines are now being administered to certain segments of the public like senior citizens who were vaccinated over eight months ago.
Often overlooked in the war against COVID-19 is what individuals can do to enhance their immune status through diet and behavior changes. Below are six ways that you can potentially boost your immune system response to infections.
1) Increase Physical Activity - physical activity is one the most efficacious pathways to promote mental and physical health, prevent disease and enhance your immune system (Dept of HHS 2018 Physical Activity Guidelines). Ideally, the goal should be 30 minutes of exercise five days a week, however, just 20 minutes can reduce inflammation and enhance immune function.
2) Eat Healthy - the immune system works best when it has the nutrients (vitamin and minerals) that it needs to support it. Consuming fiber rich, nutrient dense, and antioxidant -rich plants and plant-based foods is the best way to assure that the immune system has what it needs to do the job that it needs to do. Colorful vegetables and fruits, beans, whole grains, seeds and herbs should be the mainstay of every meal.
3) Improve Social Connectivity - this may be somewhat challenging given the importance of social distancing for COVID-19 protection. However, cell phone conversations, video chats and outdoor outdoor gatherings with masks are known to improve cellular immune responses. The hormone oxytocin, sometimes referred to as the love hormone, is also elevated by social interactions and communication and has been shown to be helpful in reducing stress and anxiety.
4) Manage Stress - distress or dysfunctional stress is the type that we want to avoid and minimize. When elevated it facilitates the release of cortisol - the -stress hormone - which diminishes the immune response to viral infections. Find activities that are relaxing and be mindful of your breathing. Stay in the present moment.
5) Get Restful Sleep - this is often overlooked as we tend to our daily busy lives but insufficient quantity and quality of sleep can negatively affect immune system function. Generally, an adult should aim for between 7 to 9 hours of quality sleep each day preceded by reducing screen time 90 minutes before bedtime. Try to establish a regular and consistent sleep and wake time.
6) Don't Smoke - smoking any substance can damage lung tissue and this includes vaping. When lung tissue is damaged the natural protective mechanisms against viral infections are compromised. Your lungs were created to inhale and extract oxygen anything else will likely cause damage.
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Source: American College of Lifestyle Medicine
Info graph Credit: Everyday Health
Excellent tips!