What can everyone do to mitigate with coronavirus? Boost your immune system now.
This article focuses on strategies I have applied to make sure my immune system is ready to fight a possible coronavirus infection. On top of these strategies I have also changed my behavior and applied the common sense best practices to avoid infection:
Learn to properly wash hands and use hand sanitizer after touching common surfaces: door knobs, elevator buttons, shopping carts…
Practice physical distancing and only interact with your family
Use gloves and face mask when doing the weekly grocery run or visiting places with possible infection risk
Disinfect delivery packages by letting them sit 24 hours outside prior opening
Immune system is your first line defense mechanism against coronavirus attack
Our immune system defends our body against disease-causing microorganisms, like coronavirus. Video below explains how immune system works (video uses bacteria as an example, but you’ll get the idea):
Coronavirus (COVID-19) has a high infection rate (reproduction rate > 2.0) and it uses a powerful mechanism to attack our respiratory system. In severe cases virus turns our immune system against us and causes Acute Respiratory Distress Syndrome (ARDS). The two videos below explains basic on coronavirus and how it attacks our body.
5 strategies to boost your immune system
It’s going to be difficult to avoid coronavirus infection for the next 12-18 months until we will have a vaccine or herd immunity. Meanwhile you can prepare by staying healthy and making sure your immune system is ready to fight the possible infection. Below I talk about the 5 strategies I have taken to help my body prepare for the possible coronavirus infection:
Sleep 8 hours a night
Eat immune boosting foods
Take selected immune boosting supplements
Excercise 30 minutes each day
Manage your stress level
Sleep 8 hours a night
Sleeping 8 hours a night will make a massive difference to your immune system. Matthew Walkers summarizes sleep’s importance for immune system on his excellent book Why We Sleep:
“Routinely sleeping less than six or seven hours a night demolishes your immune system, more than doubling your risk of cancer.”
I have used Oura Ring to track my sleep for the last 5 years. On the graph above you can see my total sleep time average by month. Recently I have increased my sleep time and quality by taking the following actions:
No caffeine or Alcohol after 5pm
No blue light screens after 8pm
No heavy meals after 8pm
No excercise after 8pm
Go sleep earlier at around 10pm-10:30pm
Adjust bedroom temperature to 65-68F
Use earplugs to block sleep disruptive sounds
Wake up without an alarm clock
After analyzing my sleep data in detail it became evident that simply going to sleep earlier has the biggest impact on my sleep time and quality.
2. Eat immune boosting foods
2,500 years ago Hippocrates stated that “Let food be thy medicine and medicine be thy food.” Today, Hippocrates’ sentiment is seeing a renaissance, and the latest scientific discoveries have changed the understanding of our immune system. Foods you eat and gut bacteria (microbiome) play a major role in keeping you healthy. In order to fix my own diet, I have recently read and talked to experts including, Dr. William Li, Dr. Mark Hyman, Dr. Scott Stroll, Dr. Jordan Shlein and many more. William Li’s recent book Eat to Beat Disease has been a very valuable signpost that has led to many eyeopening research articles.
Foods that help boost your immune system
Whole food mainly plan based diet with little added sugar is a good baseline diet to boost immune system and stay healthy. It’s also important to drink lot of water and warm liquids like teas. Below I have listed specific foods that I have added (or increased) in my diet:
Activate immune system
Mushrooms (white button, shiitake, maitake and chanterelle) are a good source of immune boosting bioactives, vitamins and fiber.
Garlic and aged garlic supplements have scientifically proven ability to boost immune defense against common cold and flu.
Broccoli sprouts boost your immune defense against flu.
Extra virgin olive oil contains bioactive that enhance your immune system. Highest level of bioactive is found in olive oil made of Picual olives, one good choice is Oro Bailen Reserva.
Cranberry juice has well known application to bladder infection treatment, but it also helps activate immune system throughout the body. Country Spoon cranberry juice concentrate has no added sugar and will last for months.
Blueberries have well studied positive impact on immune system. As scientific studies use high quantities of blueberries (2 cups a day) I have found it easier to add dried wild blueberry powder to smoothies and oatmeal.
Balance overactive immune system
Green tea is one of best foods for your health and is has unique ability to help keep your overactive immune system in check. Angiogenesis foundation green team blend is optimal for your health.
Support your gut bacteria (microbiome)
Dark chocolate (>75% chocolate) has many positive health benefits including improving the ratio of good and bad gut bacteria. My go-to chocolate brand is Dandelion and their 85% Costa Esmeraldas.
Fermented foods (sauerkraut, kimchi, cheese and yoghurt) help grow your healthy gut bacteria. I have found lot of great new sauerkraut recipes.
What foods and drinks to avoid
Avoid inflammatory highly processed foods
Avoid foods and drinks with added sugars and refined carbs - candy, sodas and high sugar juices
Minimize alcohol that suppresses your immune system
3. Take selected immune boosting supplements
Vitamin C, D and Zinc have shown benefits in respiratory illnesses, but there’s not yet data to tell that these would help with coronavirus.
Vitamin C is effective antioxidant and helps protect our cells. Good vitamin C sources are oranges, tomatoes, broccoli and strawberries.
Vitamin D3 helps activate immune system. Good natural vitamin D sources include salmon, eggs, tofu and mushrooms. You can also take supplements if your vitamin D level is low.
Zinc can slow down virus infections by inhibiting their replication. good sources of Zinc are legumes, seeds, nuts and eggs. Zinc is also available in common lozenges like Cold-Eeze.
Honey relieves minor pain and inflammation, and mixing honey with hot water is helpful remedy for cough and sore throat. New Zealand Manuka honey has the most potent impact against cold.
Aged garlic has scientifically proven ability to boost immune defense against common cold and flu. I take the aged garlic in supplement form.
4. Excercise 30 minutes each day
Exercise improves cardiovascular health, lowers blood pressure, helps control body weight and protect against many diseases. But many don’t know that recent scientific research also shows that moderate exercise also boost your immune system.
Apple Watch is a great tool to ensure you get your daily excercise doze.
Now is the time to upgrade your garage from storage room to a home gym.
Almost all gyms, yoga studios and other sport classes have gone online. There’s abundance of free content.
5. Manage your stress level
Coronavirus, looming recession and social distancing are stressing us all. It’s hard to find time to manage your mental wellbeing while juggling with home schooling and remote work. Unfortunately chronic stress weakens your immune system.
We need social connection. Use Zoom, Facetime and Hangout to connect with family and friends. Help kids to connect with their friends and teachers as well.
Find me time and build your at-home own wellness routine.
Even 10 minute daily meditation helps manage stress. Apps like Calm are offering additional free content during corona crisis.
Read or listen to the books you haven’t had time before. Eckhart Tolle’s book Power of Now will help you focus on the now instead of worrying about the uncertain future.
And if you safely can spend some time in nature (even backyard will do).
Thank you for reading this far. I’d love to hear about your strategies that you have taken to boost your immune system. Stay safe.
