Eat healthy and exercise to keep Covid at bay
Regular Exercise – It is recommended that one do at least 150 minutes of moderate exercise per week. The operative phrase here is “at least” and not “150 minutes”! So if you feel up to it, please do more than 150 minutes. Exercise releases endorphins and encephalin which boosts wellbeing and immunity. Also, exercise boosts T cell activities, which are the prime elements of immunity.
Eating right – More protein, moderate carbohydrates and less fat are the mantras for boosting immunity. Besides, have more fruits (specifically citrus), nuts, and vegetables; these provide vitamin C, zinc, magnesium, and vitamin B complex which are immune boosters. Salt and sugar provide nutrition to viruses and bacteria and should be minimized. Avoid processed and junk food. This is the ideal diet to improve immunity but will be useless if used as a standalone measure without the other non -dietary components of immune-boosting.
Proper Sleep Hygiene – In growing children, most of the growth spurt happens during sleep. In adults, T cell activity and cytokine activity is boosted during sleep. Both these elements are important components of immunity. Adults need at least 7 hours of good quality sleep per day.
Avoiding smoking, avoiding junk food, and minimizing alcohol – This is a no-brainer and there is nothing to explain here!
Reducing stress – Over the past 30 years, more than 300 studies have been done on stress and immunity in humans, and together they have shown that psychological challenges are capable of impairing the immune response. Stress affects both components of the immune system, T cells as well as antibodies. Stress can be reduced by exercise, yoga, meditation, indulging in hobbies, counseling, and attitudinal changes.
Controlling Diabetes – We all are aware that uncontrolled diabetes reduces immunity and predisposes one to infections. Diabetes is best controlled by diet, exercise, and appropriate medications.
The above are the validated, scientific methods of boosting immunity. In these COVID times, it is also imperative to practice social distancing, wear masks, and hand sanitization. more
Eating right – More protein, moderate carbohydrates and less fat are the mantras for boosting immunity. Besides, have more fruits (specifically citrus), nuts, and vegetables; these provide vitamin C, zinc, magnesium, and vitamin B complex which are immune boosters. Salt and sugar provide nutrition to viruses and bacteria and should be minimized. Avoid processed and junk food. This is the ideal diet to improve immunity but will be useless if used as a standalone measure without the other non -dietary components of immune-boosting.
Proper Sleep Hygiene – In growing children, most of the growth spurt happens during sleep. In adults, T cell activity and cytokine activity is boosted during sleep. Both these elements are important components of immunity. Adults need at least 7 hours of good quality sleep per day.
Avoiding smoking, avoiding junk food, and minimizing alcohol – This is a no-brainer and there is nothing to explain here!
Reducing stress – Over the past 30 years, more than 300 studies have been done on stress and immunity in humans, and together they have shown that psychological challenges are capable of impairing the immune response. Stress affects both components of the immune system, T cells as well as antibodies. Stress can be reduced by exercise, yoga, meditation, indulging in hobbies, counseling, and attitudinal changes.
Controlling Diabetes – We all are aware that uncontrolled diabetes reduces immunity and predisposes one to infections. Diabetes is best controlled by diet, exercise, and appropriate medications.
The above are the validated, scientific methods of boosting immunity. In these COVID times, it is also imperative to practice social distancing, wear masks, and hand sanitization. more
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Thanks for the information. However, the 150 minute exercise regimen suggested is well neigh difficult to maintain. more
Aug 26
There are some good points and some misleading points in what you state. I would like to get the references to studies / evidence for the "validated scientific methods of boosting immunity" you mention. "More protein, moderate carbohydrates and less fat..." is not the correct mantra anymore for eating right! At the risk of starting an unintended long discussion, I would like to state the new wisdom is low carbohydrates, medium protein and high healthy fats unless your doctor advises otherwise due to a medical condition etc. Just pointing out one contradiction in what you state - you correctly say that sugar provides nutrition to viruses but at the same time you contradict by advising medium carbohydrates in a good diet. Carbohydrates are broken down as sugars during digestion and too much of sugars is not good for our health! more
Aug 24
