Boost Your Immunity in the Age of COVID-19
Contributor: Dr. Ingrid Yang
When the SARS-CoV-2 virus hit U.S. shores at the end of January, we knew so little about the virus. So, as we studied the virus, we also spent a significant amount of time trying to figure out how to cure it or prevent it, particularly how to prevent it. There was a lot of talk about boosting our immune systems, and unfortunately, fear is often accompanied by fraud. And with the fraud came the snake oil selling. As early as March 6, U.S. regulators were issuing warnings about false claims and promotions for prevention of COVID-19 infections. It’s often hard to figure out what are facts that are actually based on science, and what just “sounds good” based on the claims we want to hear… and that marketers know how to sell us. So, I’m here to present to you the science-based truths about boosting your immune system.
The first line of defense you have against poor health (and not feeling well) is sleep. Scientists have long known that sleep plays an essential role in bolstering our immune defenses. Studies show that if you deprive people of sleep after administering a vaccine, they will produce a weaker antibody response than those who slept. Research suggests that sleep enhances the migration of T cells to the lymph nodes, where they are presented with foreign molecules that trigger antibody production. Further research has demonstrated that you may be 4x more likely to develop a cold if you sleep less than six hours, compared to those that sleep more than seven. You may even be more likely to develop pneumonia with less than five hours of sleep compared to those that sleep eight. If sleep deprivation becomes chronic, it creates a state of low-grade inflammation. It could exhaust your immune system so that it cannot adequately fight off infection. And that’s exactly the opposite of what you need right now since COVID-19 itself can cause a huge inflammatory response.
The second important step to boosting your immune system is maintaining a healthy diet with a variety of vegetables, fruits and other elements. My rule is: the more colorful my plate, the more nutrients I am getting. If the food on your plate is mostly brown, add something green, red or orange. Those different colors actually represent different vitamins and nutrients contained in the food, so you’ll get a well-rounded and nutritious meal! Patients often ask me about vitamin supplements. If your digestive system is working well, a balanced diet should be enough to get the nutrition you need. If it isn’t, or if you can’t get all that color on your plate due to produce availability or food prep limitations, it’s time to take a closer look at what you might be missing. In that case, I’d recommend starting a food diary and talking to a nutritionist or doctor about what you may be lacking.
And there is nothing better than getting regular exercise. Exercise will not just help you sleep, and help you crave healthier foods, it will help you create new muscle to better metabolize the nutrition you take in, as well as keep your body stay limber and open. The American Heart Association recommends at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread out through the week. Another easy tip is to spend less time sitting. Even light-intensity activity can offset some of the risks of being sedentary.
At the end of the day, the best thing to do for the coronavirus is not get it. And if boosting your immune system with a regular bedtime and healthy routine, as well as a healthy diet will prevent it, then I’m all for it. These steps may not necessarily keep COVID-19 at bay, but it may improve your response to it and if nothing else, help you endure whatever other health threats you encounter.