As August nears and Covid-19 continues to rage on, one of the disappointing things I have noticed has been the lack of emphasis on personal health during this time. Maybe I have just missed it, but I haven’t seen many doctors harping on prevention through physical health improvement. Wearing a mask and keeping your distance from others is a great idea, but staying locked in your home, eating shitty take out from DoorDash, and binging 10 hours of Netflix? Not so much. Below are three simple ways to improve your body’s immune system.
1. Get outside and take in more sunlight (Vitamin D)
Whether you are laying out by the pool, taking a walk around the neighborhood, or going to a nearby beach or park- getting natural sunlight is important for the health of your body. Vitamin D has been shown to improve immune function and fight against respiratory infections, among many other health benefits (https://www.nathanwilliamsstrength.com/post/the-importance-of-vitamin-d-1). Recent research articles are showing a link between Vitamin D levels and Covid-19 susceptibility. “Maintaining adequate Vit D levels is vital to prevent getting infected or to ward off the infection without mortality, in case it occurs.” (4) I am glad most parks and beaches have re-opened. Do your part to follow distancing guidelines while receiving the benefits of being outdoors.
2. Maintain (or increase) Physical Activity
I don’t know the breakdown of where each of the 50 states are at with regards to “phases”, but I do know many states have re-opened gyms. Whether you are attending a local gym or continuing activity at home, it is important to try and hit ACSM guidelines. “Confinement and prolonged periods of inactivity carry various health risks and increase levels of stress, depression, and anxiety.”(3) ACSM has a full 118 page PDF document with detail on guidelines for Americans (https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf) but the graphic below should give you a general idea of what you should be completing each week.
To follow up relation physical activity’s relation to Covid-19: “Physical activity (PA) significantly reduces the risk of viral infections and levels of anxiety. In addition to its short-term benefits, regular PA lowers one's risk of suffering from chronic health conditions (e.g., diabetes, coronary heart disease, and hypertension), which are cited as the most frequent comorbidities in recent studies of coronavirus disease-2019 (COVID-19).”(3)
3. Eat Real Foods
Nutrition plays a huge role in health and improvement of immune system. Again, take out from DoorDash on a regular basis is not going to improve your defense against Covid-19. To cut down on grocery store trips, stock up on foods to last you multiple weeks. Below are quotes from two different research articles. The first is from a breakdown nutrition and its help to reduce risk of infection, the second includes recommendation on foods to consume and those to avoid. “Selected micronutrients (e.g., vitamins A, D, C, E, and zinc) are required to ensure the structural and functional integrity of external and internal surfaces of the body (i.e., the skin and all mucus membranes), which form physical and chemical barriers that represent a first line of defense against invading pathogens. Cell-mediated processes of innate immunity, such as cell proliferation, differentiation, function, movement, and the ability to mount an effective oxidative burst, rely on adequate amounts of vitamins A, D, C, E, B6, and B12, folate, iron, zinc, copper, selenium, and magnesium.”(2) From an article published online in April 2020, and in print form July of 2020: “It is our recommendation that individuals refrain from eating foods high in saturated fats and sugar and instead consume high amounts of fiber, whole grains, unsaturated fats, and antioxidants to boost immune function.” (1)
Sources
1. Butler, M. J., & Barrientos, R. M. (2020). The impact of nutrition on COVID-19 susceptibility and long-term consequences. Brain, Behavior, and Immunity, 87, 53-54.
2. Gombert, A. F., Pierre, A., & Maggini, S. (2020). A Review of Micronutrients and the Immune System–Working in Harmony to Reduce the Risk of Infection. Nutrients, 12(1).
3. Jurak, G., Morrison, S. A., Leskosek, B., Kovac, M., Hadzic, V., Vodicar, J., . . . Starc, G. (2020). Physical activity recommendations during the coronavirus disease-2019 virus outbreak. Journal of Sport and Health Sciences.
4. Razdan, K., Singh, K., & Singh, D. (2020). Vitamin D Levels and COVID-19 Susceptibility: Is there any Correlation? Medicine in Drug Discovery.
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