Boost your immunity in four simple steps
While there’s no way to completely avoid catching coronavirus, leading immunologist Dr Jenna Macciochi says there are easy things you can do to ensure you’re in good shape to help fight it off
EAT A VARIED DIET
“Phytonutrients found in plants, herbs and spices have special properties and are antiviral, anti-bacterial, anti-oxidant and antiinflammatory,” Jenna says. “Try to always eat a varied diet, including fruit and vegetables, beans, pulses, lentils and chickpeas.” Garlic has immune-boosting properties – Jenny advises crushing it and leaving it to sit before cooking to release them. “It’s also important to drink plenty of water. If we get dehydrated, the mucus layer in our nose, throat and mouth can change. That can make us more vulnerable to infection,” she adds.
PRIORITISE SLEEP
“While you’re sleeping, your immune system goes into a repair-and-recovery mode and makes new immune cells,” explains Jenny. “Specialised viral-fighting cells are one of our first lines of defence against colds and flu. Just one bad night’s sleep can make the numbers of those cells plummet by 70 per cent. People need to be aiming for eight to nine hours of sleep a night.” Research has also shown that having a consistent bedtime means you’re more likely to get good quality sleep.
REDUCE STRESS
“Stress is one of the major contributors to your susceptibility to infections,” says Jenny. “Good breathing techniques help.” So-called “box breathing” has been shown to aid the return of your breathing to its normal rhythm, which can be disrupted when you’re stressed. Close your eyes, breathe in through your nose while counting to four slowly, hold your breath to a count of four, then slowly exhale to a count of four. Repeat for as long as you need.
KEEP MOVING
“We need to be moving regularly throughout the day to keep our lymphatics moving. We also need to maintain good muscle mass,” explains Jenny, adding that even short walks can help keep us active. “Our muscles produce chemicals that help rejuvenate one of the glands where our immune cells are produced, although too much exercise or not eating enough before a workout can leave us immune suppressed – so don’t overdo it.”
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