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Boosting your immune system part4
When we regularly eat foods that are
pro-inflammatory, such as an excess
of processed foods, they promote
chronic inflammation in our bodies
that requires our immune systems’
attention. This constant inflammation
requires our bodies to address the
inflammation and heal it, which in
turn diverts and lessens our immune
systems’ ability to recognize and fight
other inflammatory processes such as
an invading infection.
As a result, proper nutrition has dual
benefits for our immune systems,
both for what it does and for what it
doesn’t do. First, it allows the body to
function better to fight infection.
Second, it doesn’t cause inflammation,
which would further divert our
immune systems’ defenses.
There isn’t definitive proof that
supplementing with vitamins and
minerals can ward off any particular
virus. But eating nutritious foods as
part of an overall healthy diet can help
to optimize your immune system,
setting you up for the best possible
response.
Exercise
Exercise has been shown to give the
immune system a boost by
maximizing the body’s ability to take
in and efficiently use oxygen, among
other things. Moderate exercise
(where you can talk but not sing while
exercising) is enough to increase the
activity of virus-killing cells both in
the short term and the long term. This
includes white blood cells and
antibodies. Guidelines recommend at
least 30 minutes daily, five times a
week. But even 20 minutes daily can
help quell inflammation and boost
immunity, and exercise can be divided
up during the day. (See “The benefits
of a HIIT workout,” on page 5.)
The best part about exercise is that
it can be done at home, which we’ve
learned is crucial in the middle of a
pandemic shutdown. Leg lunges,
situps, squats and stair climbing are all
easy exercises you can do at home. If
you’ve been sedentary, start with
some stretches and a walk down your
street. Then increase your activity as
you’re able.
Stress relief
During the COVID-19 pandemic,
everyone has been feeling more stress
than usual. Concern about the health
of our loved ones, our jobs and our
children’s schooling combined with
the inability to physically stay in touch
with each other has been difficult.
