Undoubtedly, “boost immune system” will be a red-hot search topic in the weeks ahead as Americans recover from the shock of life changes – and begin to shift focus toward long-term recovery.
Responses to the novel coronavirus vary, but here’s solid advice: if you don’t take care of yourself, you can’t help anyone. It’s a reason flight attendants instruct parents to take oxygen first in an in-flight emergency, instead of instinctively handing it over to children. Should the parent lose consciousness, they’re of no use to those who depend on them.
How can you help others, or do anything really, if infected with COVID-19? Or any other serious illness, for that matter?
That said, besides really clean hands and social distancing, what can we do to really protect ourselves from coronaviruses, other viruses, influenza, or other threats to our health?
Novel Coronavirus Prevention Made Simple
The simplest way to combat COVID-19 is to make it as hard as possible for the virus – or any other harmful organism, like bacteria – to survive inside your body. Foreign elements enter our bodies all the time; what matters is how our bodies respond.
Your well-being depends on many things, ranging from diet to exercise to mental health, stress reduction and more. It’s rather amazing how your immune system, in one way or another, is impacted by physical actions.
Regarding vitamins, supplements, herbs or other chemical friends of your immune system, let’s touch upon that in more detail later. For the most part, taking them consistently can help. Some people swear by supplements; others wonder if they’re worth the typically high price tag.
But want to boost your immune system without the costs and pills? Here’s a little secret.
Just exercise. Consistently. And, eat better.
Exercise Releases Serotonin; Simply Makes Us Feel Better
Simply put, exercising makes your body happier. When your body is happy, good things happen.
It’s an understatement to say our brains and bodies are immensely complicated objects, which react in a myriad of ways to stimuli. The body gets too hot, we sweat to cool off. Problem in a joint? The brain orders more blood cells to the location, to deliver more oxygen and nutrients to help the healing (causing swelling). Some foreign invader found? The body gets hot (a fever) to try to burn out the foreigner.
The brain automatically reacts to changes it discovers. That isn’t always a bad thing.
Our brains also release beneficial chemicals – including some that make us feel good. Consider serotonin, a compound in blood platelets and serum that acts as a neurotransmitter. Scientists believe it contributes greatly to “feelings of well-being and happiness.”
Your Brain and Good Vibrations
Everything we do depends on the mix of chemicals and electrical impulses inside us. From walking to writing to running, or even trying to fix your WiFi, it all depends on transmissions from the brain to the body, usually via neurotransmitters.
These pathways carry orders, through chemical exchanges. Like sending white blood cells to attack an infection site. Or releasing more serotonin when someone exercises. With serotonin, think of it as the brain rewarding you for working out.
Trust your brain; it knows what’s good for you and tries to get you to act accordingly. Serotonin is the brain’s way of saying ‘Good job!’
It’s no secret that increasing the serotonin level inside you can be accomplished by visiting the pharmacy. But boosting your immune system is much like boosting your online search ranking as a business: it’s better to do so naturally.
Why? First, who wants to depend on pills if they don’t have to? Second, do we always trust what’s actually in supplements? Are the pharmaceutical companies really delivering on the benefits they market? Third, you probably get better-quality serotonin releases through exercise and diet. Man can only imitate nature so far.
Fight Coronavirus with a Healthy Lifestyle
Want to protect yourself from the novel coronavirus or other harmful viruses? It’s simple. Just think healthy lifestyle.
While science has not quite proven it, many experts are convinced that all aspects of our body including the immune system operate better when strengthened by actions that are considered “healthy living.” It’s easy to create a list of these:
- Exercise. Regularly.
- Get to a healthy weight, and maintain it.
- Don’t smoke (or use tobacco).
- Make eating more fruits and vegetables a habit.
- Reduce (or eliminate) alcohol intake.
- Get enough sleep.
- Avoid stress.
Let’s talk about the last two items for a moment. Sleeping and stress reduction are as critical as ever during a crisis based on a virus that can invade and remain in our bodies. If we get too tired or run down, our bodies are weaker and more prone to infection.
People can underestimate the value of sleep. Too many of us get caught up in our hurry-worry, electrical-gadget world, and extend days into the wee hours of the following day. It’s just not healthy.
Getting enough of what is called “dream sleep,” and giving your brain and body time to recover and rejuvenate, can be as important as exercise and diet.
Reducing Stress Now is Crucial
As for stress, few adults avoid anxiety with the novel coronavirus scare. Companies are shutting down, jobs are lost, everyone is worried about contracting the virus, and more. Face it, it’s a stressful time.
It means it’s as important as ever to try to rid other stress points from your life. Until the novel coronavirus crisis eases, you might consider:
- Avoiding a new relationship. Or at least putting a fresh one one hold.
- Postpone launching a new business, especially if it requires capital up front. (It’s okay to pursue new business interests, but be careful not to create a financial hardship for yourself).
- Not reading or watching too much news (hard to do when it’s delivered to your palm every minute of every hour).
- Identifying potential points of drama, and then eliminate or avoid them.
You might underestimate this last point. Maybe you think there is no or little drama in your life. How about spending a day or two thinking about anything that seems to cause agitation? If someone calls and you hesitate to answer – maybe clicking the Remind option on your phone – perhaps that person is causing you stress.
Think deeply about everything you do each day, and what things you dislike or feel agitated about. Get rid of them, or avoid them, at least temporarily.
If You Must: Basic Information on Vitamins and Supplements
In coming weeks, maybe months, we’ll be bombarded with advertisements for pills to make us healthier, or even to prevent the novel coronavirus or other ailments. While some herbs or substances could help strengthen your immune system, be wary of putting too much emphasis on it.
That said, here are some key substances that experts say might boost your immune system:
- Echinacea
- Elderberries
- Zinc (especially lozenges, felt by many to combat the common cold)
- Green tea (or anything considered anti-oxidant)
- Ginger (reduces inflammation)
- Honey
And of course, all the vitamins, from all the Bs, to C, D and E. Pill supplements can do just that: supplement, what you don’t or can’t get in diet. This is especially true of Vitamin B-12. Many people swear by Vitamin C to avoid colds and general illnesses. To each his own with vitamin supplements. Just know that too much of anything can be harmful rather than helpful.
Final Notes on Our Immune Systems
It’s important to understand that our immune system is just that: a system. It’s not a single item, like muscle cells for instance, that we can do a specific thing or two to improve its health.
Like the parts of a working engine, the immune system needs its parts in harmony. In essence, complimenting one another. Science has yet to prove what it really means to boost your immune system. In the meantime, what we do know is this: exercise and a healthy diet are important; and eliminating or avoiding both poisonous substances (like tobacco and alcohol) and stress can only help.
Remember that when we are tired, we’re more prone to make mistakes. The same can be true for the immune system. A fort is in trouble if one of its walls fails. Think about that with your immune system – feed it well, give it plenty of rest, and avoid things that can sour it, and you should be fine.
Quick Notes on Boosting Immune Systems
- Don’t underestimate walking. It’s one of the easiest and effective ways to improve your health. A doctor once recommended walking at least 30 minutes a day. Then a friend who lost a lot of weight said do 45 minutes – that the last 15 are where you burn fat.
- Gyms might be closed, but look around the house and you’ll find all kinds of items that can be used to work out. Anything with weight can be lifted; chairs can be nifty for a variety of exercises.
- Be creative to boost breathing and blood circulation. Anyone can do push-ups indoors; and most places have high enough ceilings for jumping jacks. The list goes on and on. Your heart is a muscle; try to give it at least 30 minutes of workout time daily.
- During this pandemic, remember this: be grateful, be kind, be helpful, and be patient. And certainly don’t panic, or over-do it with complaining. You can’t control it so just make the best of it.