These are not easy times for any of us. We are all living through very traumatic situations which can lead us not only to increased stress, sleeping problems and unhealthy eating habits. However, today, more than ever, it is important to take action to protect our immune system.
The immune system is quite complex, and researchers are still studying it. However, there seems to be an agreement that our immune system has a genetic component (either you are born with a strong immune system or you are not), but also, a lifestyle component. And this is the one we can influence. The better life choices we made the stronger the immune system we will have. So here are some lifestyle changes to consider:
1. In Morpheus arms
There is no commute! So, this is the perfect time to respect your sleeping hours and get at least 7 hours of good sleep.
Do you know what the lack of sleep does to your body in the short-term? Among other things, it increases emotional distress, anxiety, and irritability, which raise your stress, directly harming your immune system, but also indirectly, by creating a vicious circle in which you cannot sleep because you are anxious and you are anxious because you cannot sleep. Another important short-term effect is that the lack of sleep increases the levels of ghrelin (the hunger hormone) and decreased levels of leptin (the appetite-control hormone). Therefore, you get hungrier, and because you are tired, you end-up craving and consuming more unhealthy foods.
In the long-term, sleep deprivation can contribute to increased risk of obesity: according to a study from the John Hopkins University, if you get less than 5 hours of sleep each night, your risk of obesity is increased by 50% and of course, reduced immunity.
What to do? Keep a sleep schedule: go to bed at the same time and wake up early as well. Stay away from your mobile and Netflix at least one hour before going to bed, instead read a book or listen to a podcast or music.
2. Stress management
I know it is hard not to be stressed under the circumstances. There are so many unknowns and some of you might be going through very difficult times (losing a beloved one or being afraid of losing them, facing unemployment or just the fact that not being able to go out).
Stress stimulates the immune system, which can be a plus for immediate situations. This stimulation can help you avoid infections and heal wounds. But over time, stress hormones will weaken your immune system and reduce your body’s response to foreign invaders. People under chronic stress are more susceptible to viral illnesses (yes, like Covid-19). Stress can also increase the time it takes you to recover from an illness or injury.
How to better manage stress? Find activities that allow you to keep your mind out of other
things like yoga, meditation, but also, reading a book, go for a walk, painting, and even cleaning. Whatever helps you challenge that negative energy and turn it into a positive one.
3. Nourishing your body
There is a positive relationship between a healthy diet and a strong immune system. You must get enough micronutrients (zinc, selenium, iron, copper, folic acid, and vitamins A, B6, C, and E).
How to do this? Be sure to eat enough fresh vegetables and some fruits from different colors (eat your rainbow every day!), nuts, cereals, pulses, and white meats. Avoid processed foods, like cheese and pasta, and stay away from ultra-processed foods (junk food, specially that packed with salt and sugar)
4. Should I take supplements?
I believe that it is better that you get your micronutrients from food rather than supplements, but if you have some deficiencies, like iron (anemia), vitamin d, zinc, etc., you can take a supplement. I would highly recommend that before you do that, you take a blood test to ensure that you actually have a deficiency.
Taking megadoses of a single vitamin will not have any positive effect on your health and it could potentially damage it. If you cannot go for a blood test, you should take a multivitamin.
Some other advice: don’t smoke, exercise regularly, drink alcohol in moderation, if you do and most importantly, keep positive, there is light at the end of the tunnel!!
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