Your Important Defence Against COVID & Other Viruses: A healthy immune system

A healthy, balanced immune system, along with following the national protocols, may well be your first line of defence against COVID-19. The good news is that this is easier to achieve than you might think. Here are a few simple strategies anyone can use to help their immune system function as it is meant to:

Nutrition

Balanced nutrition is the key to avoiding illness and infection or giving yourself a fighting chance for a fast recovery if you do fall ill. 

Reduce Your Junk Food Intake

Rule number one: minimize the amount of junk food you eat every week. Fast food and junky snacks will sabotage anything else you try to do to support your immune system. There are many wholesome alternatives and habits, starting with making a conscious effort to cook more, as you probably were doing during the lockdown period.

Snacking alternatives 

Why not try putting any highly processed snacks out of sight and buying less of them the next time you go to the supermarket? Instead, how about buying healthier savoury snacks like nuts and seeds, or try snacking on high-quality peanut butter, and those with a sweet tooth can consider using fruit as an alternative to chocolate bars and sugary baked goods.

Root Crops

Ground provisions or root crops like sweet potatoes and cassava are well-loved by your gut and hopefully your tastebuds, too. And don’t forget your onion and garlic for great flavour and properties that aid digestion.

Protein 

The amino acids, which form proteins, are extremely important in building a healthy body. Beans, nuts, seeds, fish, seafood, eggs and meats are all excellent sources of protein.

Vitamins & Minerals

Vitamin C – These foods are rich in Vitamin C, which stimulates the formation of the antibodies that are needed to fight infection and disease:

• Oranges
• Grapefruit
• Broccoli
• Kiwi

Vitamin D – These foods will help you maintain strong bones, teeth and muscles, as Vitamin D helps regulate the amount of calcium and phosphate in the body and can affect your energy levels:

• Oily fish like salmon, mackerel, herring
• Liver
• Red meat
• Egg yolks

Those of us who live in the Caribbean may make some Vitamin D in our bodies when we are exposed to sunlight for long periods.

Vitamin A – Eating these foods can help you have a healthier intestinal tract, respiratory system, tissues and skin, which in turn will help to regulate the immune system and protect against infections:

• Carrots
• Pumpkin
• Squash
• Orange sweet potatoes
• Spinach

Vitamin E – This important antioxidant helps to fight cell damage by neutralizing free radicals. These plant-based foods are rich in Vitamin E:

• Nuts and peanut butter 
• Seeds
• Avocado

Zinc – This mineral functions as an antioxidant, boosts metabolism and helps to heal wounds. Many of the enzymes in our body depend on zinc to work well and zinc deficiency has been linked with immune dysfunction. Here are some foods that are high in zinc:

• Meat
• Shellfish
• Beans and legumes
• Nuts and seeds 

Omega 3

Omega 3 fatty acids have anti-inflammatory properties and recent research reveals they can also play a role in signalling our molecules and influencing where and how immune cells are activated. Foods rich in Omega 3 include:

• Salmon
• Mackerel
• Tuna
• Flaxseed
• Chia seeds
• Walnuts

Get Moving

The expert recommendation is that we should get our heart-rate up and improve blood circulation with at least 150 minutes of exercise per week. That’s 30 minutes of physical activity 5 days a week and this includes gardening, going walking, riding or swimming. Exercise is linked to better immune function and stress reduction and it’s a good idea to get some fresh air while you’re at it.

In the house, you can do exercise videos or simply put your favourite music on and dance to your heart’s delight. 

Reduce Stress

In addition to helping your body to work better and feel more energized, exercise also helps you reduce the stress response you may have in your body as a result of unexpected turmoil, like a pandemic. Yoga, deep breathing, getting outdoors, engaging in hobbies and meditation are all viable options to help you cope with stress.

Get Quality Sleep

The CDC recommends seven hours or more of sleep for adults. When we’re stressed, as we may be about the effect of the coronavirus on our lives, it becomes even more critical to get quality sleep. Healing happens when we sleep and sleep-deprivation is detrimental to our immune system. Have a regular bedtime so you get a good sleep rhythm, make sure you stop looking at any screens at least an hour before bedtime so your body can prepare to have a truly restful sleep and sleep in a room that is as dark as possible.

Final Thoughts

If you want to have a fighting chance for lasting wellness or quick recovery times from illness, a strong, healthy immune system is absolutely essential. Without going overboard, a focus on wholesome eating, regular exercise, stress reduction and good quality sleep will go a long way to help your immune system work as nature intended and protect you from serious illness.