As COVID-19 continues to spread at an exponential rate in the United States and all over the world, it is a natural instinct to do anything and everything to protect ourselves and our families.
Unfortunately, some companies are capitalizing on this and making claims that specific dietary supplements can help protect against or even kill this virus. Paying attention to diet and lifestyle choices is certainly important in optimizing the immune system. But there are no known supplements that can protect the body against COVID-19.
Furthermore, dietary supplements and health claims are not regulated by the FDA, so there is no way of knowing what they actually contain or trusting what they claim to do for the body.
Still, there are many things you can do to support a properly functioning immune system: Eat a balanced diet, get enough sleep, stay physically active and manage stress as best as you can.
Eat Well The first step in fortifying your immune system is maintaining a healthy, balanced diet rich in whole grains, fruits and vegetables, healthy fats, pre- and probiotics, and high-quality protein.
While specific foods will not prevent you from getting sick if you are exposed to the virus, ensuring you are getting a variety of vitamins and minerals from your daily diet is a key factor in maintaining a strong immune system. Then your system can properly fight illness, potentially reduce its severity, and speed up recovery.
Consume More Zinc Increase food sources of zinc to prevent deficiency; zinc is responsible for activating white blood cells that are essential for our immune system. We don’t store zinc in our bodies, so it needs to be consumed daily. Food sources rich in zinc include oysters, crab, lobster, pork, pumpkin, yogurt, cashews, chickpeas, and fortified cereals.
Consume Pre- and Probiotics
Get your daily dose of pre- and probiotics (found in foods such as yogurt, kefir, artichokes, mushrooms, asparagus, and kombucha) to maintain a healthy gut microbiome. Research shows that probiotics can help promote the production of natural antibodies and can optimize the body’s immune response to viral infection.
If you feel you are falling short in meeting your daily needs through food, taking an over-the-counter basic multivitamin is perfectly fine. But you will be missing out on the fiber and variety of naturally existing antioxidants found in fruits and vegetables. So always go for the food first!
Stay Active Since your gym or favorite workout class is likely unavailable, take advantage of the spring weather and get outdoors for some physical activity, such as running . If it is a rainy day, do some strength training or meditative yoga inside. There is a lot that can be done using your own body as resistance.
The ideal goal for physical activity is about 150 minutes per week. Walking counts! Whether you are working from home or still at an office, take a brisk walk as a break from work to keep yourself moving. Home with your family? Get everyone involved. More family time means more opportunities for family fitness.
Staying active is important for the health of your body and mind. Whether it is 10 minutes or 60 minutes, every bit counts.
Manage Stress
There is no denying that this is an incredibly stressful time for everyone. Finding peaceful moments in your day can help minimize the symptoms of stress and make a big impact on your overall wellness and immunity. There are several coping strategies to reduce stress; choose which are the right fit for you.
Meditation is one of the most effective ways to reduce feelings of stress. Even starting with mindful breathing for 2 to 5 minutes in the morning and evening will make a difference and help you feel centered to start your day and relaxed to fall asleep at night.Staying active is an effective stress reliever to clear your mind and exert any physical nervousness and anxiety you may have.Make a schedule for yourself to maintain structure and organization around your day so that you can still feel in control and on top of your work.
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