I’ve been getting lots of questions right now about what we can eat to boost our immune systems. And these questions make sense: we’re in unprecedented times. How are you holding up with social distancing?
I’m not going to lie: I’ve started to settle in. Earlier this week, like so many other people, I was temporarily laid off from my job. Thankfully, I work for a really wonderful company that has gone above and beyond to make sure it’s employees are well taken care of.
But in the meantime: I’m chilling at home. Which has actually been lovely: I’ve started cooking more (using up the crap in my fridge I usually just throw out), I’ve been working out, I’ve been writing more and planning some fun projects. And I’ve been taking it easy: because more than anything this is the world telling us to slow down, so I’m really trying to do that.
If I want to spend the day watching How I Met Your Mother, then that’s what I’m going to do. And if I want to wake up at 6:30am and work on my blog until midnight, that’s cool too. The point is, there aren’t really rules. So don’t get into the comparison trap. Do whatever speaks to you. And if that’s nothing? Totally fine right now.
Alright, onto…
How To Boost Your Immune System with Food + Lifestyle!
Read for it? Let’s go!
01. Wash Your Hands
I’m going to be really boring, but this needs to be said: when it comes to COVID-19, the only thing proven to be effective is washing your hands and social distancing. So that really needs to be number one. Everything else on this list is so great from preventing you from getting sick in general and it may help lessen the severity of symptoms if you do get sick–but eating all the healthy food in the world is not a good enough strategy to protect yourself from COVID-19. So stay home, and make sure you’re washing your hands + not touching your face!
02. Limit Stress
Did you know that stress suppresses your immune system? That means the more you worry about coronavirus, the more likely you are to get sick. This is because chronic stress increases blood level of pro-inflammatory cytokines, and even the activation of latent viruses (source).
Of course, it’s easier said than done to “not worry”–especially if you’re currently not working, if you’ve got kids who are no longer in school, or if you’re just playing the waiting game to see when life resumes. Make sure you limit how much news media you’re taking in, and be sure to prioritize self-care. (Check out this post on how to practice self-care during self-isolation.)
03. Get Some Sleep
I know, I know: you don’t have to get up at 6am tomorrow. There’s nothing stopping you from staying up til 2am binge watching Netflix. I get it. But here’s the thing: sleep can actually increase the amount of immune-boosting T cells in the body which help to prevent you from getting sick. And a lack of sleep (less than 7 hours) could make you more likely to get sick from exposure to a virus versus being well rested (source).
Make sure you’re using an app like f.lux (it’s free) to change your computer screen and get rid of the blue light (which can mess with your circadian rhythm and keep you up at night)
04. Eat A Nourishing Diet
Give your body the support it needs by loading it up with nourishing, anti-inflammatory foods.
Some nourishing super foods to include in your daily diet:
- vitamin C rich foods (citrus, broccoli, peppers, etc)
- healthy proteins (chicken, bone broth, fatty fish like salmon)
- antioxidant rich foods like blueberries, garlic, sweet potatoes + dark leafy greens
- anti-inflammatory foods like extra virgin olive oil, turmeric, avocados
05. Move Your Body
Exercise is not only good for keeping your sanity, but it can also help to boost your immune system: some studies shows a positive link between exercise and an improved immune response against the flu and pneumonia (but more research is needed) (source).
There are so many online workouts available (and tons on everyone’s instagram Live), so aim to move your body a little everyday. And if you don’t have workout equipment (and stores are sold out..true story) don’t fret: use what you’ve got on hand. I’ve been using a mix of 5 lb dumbbells, my laundry detergent and a chair for most of my workouts. Oh, and make sure to read this post on how to work out when you have no idea what you’re doing.
Also, if you’re looking for some awesome workout gear, I highly recommend Acta Wear--their clothes are beautiful, and with every purchase you get to donate to a charity–and right now, they’ve added coronavirus to their list! I love that brands are doing their part to help their communities. Want 15% off your first order? Use code “nourishmind”! Check it out here!
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How To Meal Prep (When You Hate It)
should blood group be taken into consider for boosting immune system through eating particular set of foods?