by Tami Raco Health Coach and Personal Trainer
Your immune system is your front line in protecting your body from infection from viruses and bacteria. The immune system is a complex network of cells and proteins that not only fight infection, but also keeps a record of every germ it has ever defeated so that it can recognize it and destroy it again if it re-enters the body. In order for this system to work optimally and protect you, it must be cared for. A healthy immune system is your best insurance policy to effectively fighting germs and reducing your risk to developing cancer.
With COVID being part of our regular life, it is even more important to carefully consider the health of our immune system. Obesity alone doubles your risk for hospitalization for COVID infections and it increases your risk of death anywhere from 3.68 times to 12 times depending on your level of obesity. With obesity often comes chronic disease like insulin resistance/type 2 diabetes, inflammation, cardiovascular disease, high blood pressure, high cholesterol and increase in cancers. COVID does not distinguish who it infects, but it does drastically distinguish who it kills. In the United States, 94% of all COVID deaths had an average of 2.9 co-morbidities. By reducing your weight and chronic disease you can drastically reduce your risk to COVID complications.
Tips to help you get your immune system in top fighting condition:
•Reduce/Eliminate Junk Food- You can combat insulin resistance, inflammation and obesity with a healthy diet. Eliminating as many processed foods and fast foods as possible should be top priority. Limiting carbs to less than 75 grams per day can help improve your insulin sensitivity in as little as 30 days, as well as improving your immune system. Time restricted eating can also be very beneficial to your immune system and overall health.
•Exercise Improves Immune Function- Your second-best ally in building a strong immune system is exercise. It can also combat complications of COVID by reducing immunosensescence, the decline in the immune system from aging. Resistance training improves blood flow and helps gain lean muscle which enhances the metabolism. Using light weights, resistance bands or gym equipment is helpful and allows you to create a workout that is suitable for your fitness level.
•Stress Reduction- How you manage stress is important to your overall health and your immune system’s ability to fight off infections. Cortisol is released during stress and can reduce the immune response by lowering the number of infections fighting soldiers called lymphocytes. Stress also promotes inflammation. Inflammation is especially concerning when fighting a COVID infection. Turn off the news. Fear and panic increase stress. Meditation, reading, listening to relaxing music, yoga, walks in nature can all help you relax. Whatever engages you fully and takes you out of your head for a while counts as relaxation.
•Supplementation- There are several especially helpful supplements that can help boost your immune system and help you fight off viral illnesses. Vitamin D is an incredibly important supplement. It is important to know your vitamin D level. Ideally above 40 is recommended but studies show that only 5.9 % of those with a vitamin D level of 55 or higher tested positive for COVID. It reduced their risk by 50% more than those with D levels of 20. (Largest observational study to date on Vitamin D and COVID, Journal PLoS One 9/2020). Vitamin D is also proven to drastically reduce the risk of being infected with influenza. The sun is an excellent source of Vitamin D but in this area our days with sun are limited as we head into our cooler seasons. Vitamin D3 is an inexpensive and readily available supplement.
Zinc plays an important role in the immune systems ability to ward off viral infections and reduce the severity of vital infections. Using zinc combined with quercetin has shown to help block viral replication within minutes when used at the earliest onset of a viral infection including COVID. Healthy zinc supplementation may not be necessary if eating zinc rich foods like bison, beef, oysters, chicken, tofu, nuts, seeds, lentils, oatmeal and mushrooms.
Melatonin is a hormone synthesized and helps as a sleep regulator, but it also boosts your immune system and reduces inflammation. It also has been shown to reduce infection of COVID and other respiratory viruses. It is a potent antioxidant which supports cardiorespiratory health. A recent study showed that those who took melatonin had a 28% lower risk of testing positive for COVID. African Americans who used melatonin had a 52% lower risk for testing positive. It is recommended that you start low with 1mg, 20 minutes prior to bed.
Vitamin C is also very helpful for the immune system. It is anti-inflammatory, anti-viral and an antioxidant. When you have an infection, Vitamin C improves the immune function by promoting the development of a type of white blood cell. When you are well, only 200 mg per day are suggested, when ill you can increase to 500 mg 2x a day.
Whether you are trying to maintain your good health or improve your health, having a healthy immune system is critical.
