4 Ways We Can Keep Our Immune Systems Strong Beyond a Pandemic

Modification of behaviors, routines, and lifestyle as a result of the COVID-19 pandemic have influenced our immune systems—for good or bad, depending on who we are and what choices we’ve made. But now that we’re starting to see the proverbial light at the end of the tunnel, we can take what we have learned from the pandemic to try to live a healthier life. 

We know smoking, excess alcohol, poor nutrition, and obesity decrease the body’s ability to fight infection and cancers. Thus, stopping tobacco, drinking only in moderation (if at all), improving your diet by increasing fruits and vegetables, increasing water intake, and even losing 10 pounds of body weight can improve the immune system. Much of this is related to reducing inflammation, free radicals, and oxidative stress. Some specific examples:

1. 1. Reduce free radicals and oxidative stress. This is done by reducing sugars and fats in the diet. Good blood sugar control for diabetics is crucial to prevent disease advancement but is preventive and immune maintaining even in non-diabetics. Even normal-weight and thin people can have weakened immune systems if they consume high fat, high sugar, high processed diets.
   2. Focus on balanced nutrition. The rationale behind increased fresh fruits and vegetables is an increase in fiber and antioxidants.  2 cups of fresh fruit and 3 cups of fresh vegetables helps avoid micronutrient malnutrition so common in older people.  Zinc, selenium, iron, copper,  folate, and vitamins A, B, C, and E are the micronutrients that are supplied in a varied diet.  Without a balanced diet, supplements may be indicated but you should speak with your physician first.
   3. Get adequate sleep. This allows your body to restore itself while you’re sleeping. Treating sleep apnea can show improvement in blood pressure, blood sugar, immune function, and even weight loss. This is a result of the body being able to heal while the patient is getting restorative sleep.   Similarly, adequate sleep can allow us to better face the stressors of the day and cope with what life deals us.
   4. Maintain exercise. A good exercise program includes strength, flexibility and cardio. The benefits are a reduction in risk from cardiovascular disease, diabetes, and even bone loss and fractures. Additional benefits include a reduction in stress, production of the body’s own feel-good hormones called endorphins, and improved confidence and self-esteem from the ability to maintain independence in performing daily activities.

All of the changes in the world as a result of a pandemic can evoke a sense of having a lack of control. Quite the contrary, when it comes to your own health and well-being, you have the freedom and power to start new habits and to maintain them. You can take inventory of the things in your life that you used to do and decide to keep those that are best for you and in your own best interests and to change or get rid of things that do not serve your health.