Keep viruses away with healthy habits
Fears about coronavirus have prompted online searches and plenty of misinformation about how to strengthen the immune system. Are there foods to boost your immune system? Will vitamins help?
While genetics play a role, we know from studies that the strength of our immune system is largely determined by nonheritable factors — the germs we are exposed to over a lifetime, as well as lifestyle factors like stress, sleep, diet and exercise. The bottom line is that there is no magic pill or food guaranteed to protect you from the new coronavirus. But there are ways you can give your immune system the best chance to do its job against any illness — new or old.
LOWER YOUR STRESS
Worries about coronavirus, the stock market and the general disruption of life have added to our stress levels, but stress can make you more susceptible to illness. In a series of studies over 20 years at Carnegie Mellon University, US, volunteers were exposed to the cold virus. It was found that people with less stress in their lives were less likely to develop cold symptoms. So, techniques for managing stress, like meditation and controlled breathing can strengthen your immune system.
AVOID ALCOHOL
Research shows people who drink in excess are more susceptible to respiratory illness and recover more slowly. So, a cocktail or glass of wine while you are sheltering during coronavirus is fine. But avoid drinking in excess.
IMPROVE YOUR SLEEP HABITS
In one study, researchers found that those who regularly slept less than six hours a night were 4.2 times more likely to catch cold compared with those who got more than seven hours of sleep. The sweet spot for sleep is six to seven hours a night. So, stick to a regular bedtime and wakeup schedule. Avoid screens, eating late at night and exercising before bedtime.
BALANCED DIET AND EXERCISE
A healthful diet and exercise are important to maintaining a strong immune system. Common foods touted for their immune-boosting properties are ginger, citrus fruits, turmeric, oregano oil and bone broth. There are small studies that suggest a benefit of some of these foods, but strong evidence is lacking. There’s no harm in eating foods touted as immune boosters, if you enjoy them, as part of a balanced diet and exercise regularly. Just be sure that you don’t neglect proven health advice such as washing your hands frequently and not touching your face.