We made it, guys! With the end of Phase 1 many of us are finally heading back to work in the office and reveling in the fact that we can eat out again (albeit in groups of less than five). As we start to return back to “normal” life, let’s not forget that we are still in the midst of a collective battle against the novel coronavirus.
Some of us might be extra wary re-entering society. We know that no specific food, vitamin or health product will prevent us from catching COVID-19, but is it possible to “boost” our immune systems and decrease the chances of contracting it? According to Harvard Medical School, the idea of boosting your immunity might seem enticing, but the ability to do so has proved elusive.
And even if we could boost our immunity, it would be a pretty bad idea since a "boosted" immune system would mean that it's working in overdrive. Think about allergies for example. They occur when overzealous immune cells learn to treat non-dangerous foreign bodies, such as pollen, as though they are harmful. So each time they detect the offending substance, the innate immune response is activated too – cue lots of sneezing and watery, itchy eyes.
So instead of “boosting”, “sustaining” or “supporting” the immune system would be a more accurate way of putting it. And when it comes to supporting the healthy function of our immune systems, there are certain foods and lifestyle traits that we can incorporate.
1. Forget supplements – except vitamin D
Many multivitamins claim to provide “immune support”, but the truth is they generally don’t work in already healthy people, and aren’t beneficial to your immune system unless you are deficient. In the developed world, most people get enough vitamins from their diets (unless they have dietary restrictions, like vegans, for example.) However, there is one exception – vitamin D.
Surprisingly, vitamin D deficiencies are endemic in many parts of the world, even developed ones. It is estimated that the insufficiency affects almost 50% of the population worldwide. And with many of us urged to stay indoors over the past few months, the lack of sunlight exposure would have led to more deficiencies.
Several studies have linked vitamin D deficiency to a higher risk of respiratory infections, and more severe symptoms when they develop. It is thought that vitamin D plays an important role in both the innate and acquired immune response, as many immune cells can actively recognise its presence.
The average Singaporean definitely doesn’t see a lot of sunlight. In fact, some of us even actively try to avoid it, so it might be worth popping a supplement or two!
2. Your diet matters
Like any army, the immune system marches on its stomach. Healthy immune system warriors need high quality, regular nourishment. A simple multivitamin or supplement may sometimes be needed to fill nutrient gaps, but they are no substitute for real food.
Whole plant foods like fruits, vegetables, whole grains, nuts, legumes and seeds are rich in nutrients and antioxidants that can give you an upper hand against harmful pathogens. They help decrease inflammation by combatting unstable chemical compounds in your body called C-reactive protein and fibrinogen, which can cause inflammation when they build up in your body.
That’s not to say you have to convert to vegetarianism, there are a whole host of benefits by going meat-free just one day a week, which includes improving your body’s immune function.
3. Get adequate sleep
Aside from a balanced nutrition, sleep also plays a big role in supporting the immune system. Have you ever pulled a series of all-nighters studying for an exam or rushing a project deadline, only to end up falling sick a few days later?
Speaking to Active Health, Singapore Sport Institute’s resident Nutrition and Sleep Expert, Dr Richard Swinbourne says that sleep is the most powerful defense against viral infections.
Sound sleep improves the function of immune cells known as T cells, which recognise the entry of foreign bodies such as viruses and bacteria. They attach onto these pathogens and destroy them, keeping the body healthy and infection-free.
Studies have shown that getting less than seven hours of sleep on a regular basis has negative effects, both short-term and long-term health consequences. For one, it essentially creates a fight-or-flight state, with increased release of stress hormones and adrenaline, resulting in high levels of inflammation throughout the body. As such, the body is at higher risk of an infection.
Dr Swinbourne also says that Singapore has the third worst sleep stats in the world, behind Japan and Korea! On average, we only sleep about 6.5 hours per night. If you need more reasons to sleep in and turn in early, this is it!
4. Manage your stress levels
Modern medicine has come to appreciate the closely linked relationship of mind and body, and reducing stress is one of the most important components of immune system health. Much like an unbalanced diet and insufficient sleep, long-term stress can also heighten inflammation levels in the body.
Because the effects of stress are cumulative, even day-to-day activities that we don’t tend to think much of can eventually lead to more serious health issues. So it’s important to be aware of the daily stressors in our lives and engage in some mind-body therapies that help reverse their effects, such as:
- Relaxation exercises. The link between the mind and body can be strengthened by specific relaxation exercises such as meditation. Even five minutes a day of guided meditation, or simply sitting quietly and focusing on your breath, can make a difference.
- Be active. Exercise can help lower your overall stress levels and improve your quality of life, both mentally and physically.
- Behavior modification techniques. Changing how we act and think can often break habits that trigger stress reactions.
- Social support. According to researchers, people with strong social support have better overall health and are more resistant to infection and disease.
In short, none of these suggestions can completely ward off COVID-19, but there are several lifestyle changes you can make to help strengthen your immune system. The virus is a new threat our planet is facing and as such, all we can do is take care of ourselves as best we can to stay mentally and physically healthy.