Six ways to optimise your health in a Covid world
From exercise to immune-boosting foods, here are six ways to be sure, in addition to being fully vaccinated and following recommended Covid safety measures, you’re doing the absolute most to stay healthy and well.
Sebastien Chastin, a Professor of Health Behaviour Dynamics at Glasgow Caledonian University, found regular physical activity:
• Strengthens the human immune system
• Reduces the risk of falling ill and dying from infectious disease by more than a third
• Significantly increases the effectiveness of vaccination campaigns.
So, whether it’s getting out for a walk or downloading a fitness app, adding physical activity into your routine will do you a world of good.
Garlic
Garlic has been considered a medicine for centuries, and studies have shown it may help reduce cold and flu symptoms and the length of time we’re sick for.
The key is believed to be a compound called alliin, which when crushed or chewed converts to allicin – and gives garlic its smell. Allicin’s instability causes it to convert to sulfur-containing compounds and it’s these that are found to boost the diseasefighting response of certain white blood cells.
Good for your gut
Recent research has shown that our gut microbiome plays an essential role in our body’s immune response to infection and in maintaining overall health.
Rather than taking supplements, the best way to build up your microbiome diversity is by limiting or avoiding ultra-processed foods, including alcohol, and eating a wide range of plant-based foods, such as a Mediterranean diet shown to improve gut microbiome diversity and reduce inflammation.
So add salmon, extra virgin olive oil, nuts and seeds, and fresh fruit and vegetables to your next shopping list.
Broccoli
It’s one of the healthiest vegetables you can eat - especially in raw form - with a list that includes vitamins A, C and E, antioxidants and fibre. In fact, half a cup of this cruciferous veg packs more vitamin C than half an orange.
Shellfish
Certain shellfish contains high levels of zinc, which can be critical to ensure our immune cells function as they should. It can also support reproductive health, DNA synthesis, healing of wounds and growth.
Pick up a pot of mussels, oysters or some crab to boost your intake, but don’t go to town on them: too much zinc is said to inhibit immune system functions. You’re aiming for roughly 11mg for men and 8mg for women.
Yogurt
For yogurt that can potentially help boost your immune system, look for Greek and the mention of “live and active”
cultures on packaging.
Some yogurts are a good place to get a dose of vitamin D too, which can also help strengthen your immune system.
Citrus
Adding citrus fruits to your diet is an easy way to ensure you’re not deficient in vitamin C, which is depleted when you’re unwell. Contrary to claims by Nobel Prize winner, Linus Pauling, who made popular the theory that vitamin C helps treat colds, an analysis of numerous studies has found that vitamin C can’t reduce your risk of getting sick. However, in the case of a common cold, it can reduce the severity and duration.