Tips for Maintaining a Healthy Immune System During COVID-19

August is a particularly important time at Altus Biologics as we observe National Wellness Month. Taking care of ourselves is something we often forget to do as we prioritize work, family, and other social commitments.

Wellness is a term that encompasses our physical, mental, and emotional health. However, there is one common denominator, and that is our immune system.

Taking care of our immune system during the public health crisis is imperative, as it can help our body fight off infection.

Strengthening Your Immune System

Our immune system is an intricate network made up of many parts. Therefore, to strengthen it, we need to consider multiple aspects, including nutrition, physical activity, and stress reduction.

Scientists around the world and the United States are working on finding a vaccine for COVID-19. No medications specifically targeting the virus are available, but there are steps we can take to improve our immune response and help our body fight off the disease.

Maintain and Improve Your Diet

While quarantining is a strategy implemented by health agencies across the country, this confinement period can result in boredom and increased stress that could lead to an adoption of bad nutritional habits, including overeating or snacking, especially on ultra-processed foods that are rich in sugars and fats.

However, we should always keep in mind that the nutrients we obtain from food is essential for our immune response to pathogens. A healthy diet helps immune cells produce and release cytokines and antibodies.

Ideally, our daily food intake will provide all the nutrients, vitamins, and minerals, including zinc, iron, copper, selenium, and vitamins A, B6, C, and E that are essential to maintaining an optimum immune system. Speak to your doctor about the best ways to include these nutrients in your diet.

Vitamin D

The body produces vitamin D through a combination of sunlight exposure, diet, and dietary supplements. The sun’s ultraviolet (UV) and ultraviolet B (UVB) rays convert 7-dehydrocholesterol in our skin into vitamin D3.

Various studies have shown that vitamin D plays a vital and complex role in immune system function and regulation. Additionally, the most recent data links a vitamin D deficiency with increased susceptibility to infection, particularly respiratory infections and the development of various types of cancer, autoimmune diseases, and asthma.

To help prevent the spread of COVID-19, many of us are spending more time indoors, reducing our exposure to sunlight, which can compromise our vitamin D3 levels. Many suitable dietary supplements can help us maintain optimal vitamin D3 levels; however, you should consult your doctor before taking any supplements, especially if you are managing a chronic illness.

Get Quality Sleep

Numerous studies have highlighted the importance of sleep to maintain proper immune response. Although getting adequate amounts of sleep won’t prevent illness, sleep deprivation can impair immune function by reducing the release of cytokines.

Additionally, there is a reduction of infection-fighting antibodies and cells during periods when we don’t get enough quality sleep.

To help improve your sleep quality, set a schedule and bedtime routine. Avoid using electronics at least an hour before going to bed. Instead try reading a book, meditating, or listening to soothing music to help you relax.

Exercise

There is plenty of evidence that regular exercise provides many benefits to our wellbeing. It can help us maintain adequate weight, reduce our stress levels, and helps strengthen our immune system and lower our risk of contracting infections, including upper respiratory tract infections.

Exercising during the pandemic can be challenging as we try to physically distance and stay at home as much as possible. Physical activity is also difficult for many patients with chronic diseases. However, the benefits are well documented, and patients are encouraged to stay as active as possible.

If you can’t go to the gym, taking a walk in a nearby park or around your neighborhood is an excellent option. Just remember to keep at least 6-feet of physical distance between yourself and others when outside.

Keep an Eye on Your Mental and Emotional Health

The quarantine can have adverse psychological effects. Long Periods of confinement can create confusion, anger, frustration, anxiety, and post-traumatic stress symptoms.

These feelings are of particular concern for chronic disease patients who already experience a sense of isolation.

Stress and anxiety are factors that can negatively impact our immune system. As we mentioned before, physical activity, a healthy diet, and sleep can all help reduce stress.

Also additionally, we should make use of technology to help us stay in contact with loved ones and avoid the feeling of being isolated.

At Altus Biologics, we believe in a comprehensive approach to illness management. Taking care of our physical, mental, and emotional health is as important as keeping up with treatment, especially during the pandemic.

In August, we urge you to put yourself and your wellbeing first because you are worth it.