Empower Your Immune System
The COVID-19 pandemic has restructured the world, and many feel powerless and afraid that we have no control over staying well. Vaccines, masks, and social distancing are essentials at the current time. But what else can be done to exert some power in the situation to lead to a more positive outcome? Taking care of and strengthening your immune system is empowering. One of your best defenses against COVID and all viruses is to be aware of what you eat and drink. Move your body and possess an open mind and heart. Build a more robust, happier, healthier, and more powerful version of yourself.
So, let's dig in and see the top ten things you can do to develop more resistance to COVID and other pathogens that have no friggin’ business inside your beautiful body.
1. Stress and anxiety are significant contributors to susceptibility to COVID. Stress suppresses the effectiveness of the immune system. Depression can result, and those self-care self-preservation routines become less likely to be performed. On moving forward, anxiety can put us in a state of paralysis resulting in depression and a drained immune system leading to a downward cascade.
Focus and identify the stressor and put some distance between it and you if possible. Self-preservation, my loves.
Close your mouth! Stress and anxiety promote shallow mouth breathing and can raise blood pressure. Nasal breathing boosts oxygen uptake and encourages engagement of the lower lungs. The inside of the nose is lined with a relatively tough layer of skin that is designed to filter out harmful particles and pathogens. Illness feeds on anxiety and disruption; nasal breathing promotes relaxation and calmness.
Open up! Talk about your triumphs and your challenges to friends and family. Don’t keep darkness inside of you; stress is consuming. Share your thoughts with a professional if this will take you in the direction that will get you to where you want to be.
2. Sleep affects everything pertaining to mind and body, and it has to be prioritized. A robust immune system depends on good quality sleep because lack of sleep can make you sick and affect recovery time. Infection-fighting antibodies and cells are reduced when you are sleep-deprived. Get your Z's. Bragging about how little sleep you can function on needs to stop now. If your sleep quality needs improvement, here are some suggestions.
One sleep villain is the voice inside your head that never seems to shut up. Try your best to quiet the voice and establish a relaxing ritual and put issues to rest before bedtime.
Consume all caffeine at least 4-6 hours before bedtime.
Put down blue light devices at least 1/2 hour before bedtime.
A cool, dark, and quiet bedroom is ideal. Snorer-put some gentle mouth tape on, Victim of snorer-ear plugs!!!
3. Keep your weight within a normal range. According to the CDC, having excess weight increases the risk of severe illness from COVID. Having obesity may triple the risk of hospitalization from a COVID infection. Obesity is linked to impaired immune function. If you are seriously overweight, do whatever fits within your schedule, financial means, preferences to bring your weight down. Make it a lifestyle change and maintain it. Do not restrict your food choices, make intentional choices, and do physical activities that you enjoy. Consider intermittent fasting because it is beneficial to the body and boosts the immune system. Your fasting window can be as little as 12 hours (think 8 pm to 8 am) and up to 16 hours. Intermittent fasting leads to weight loss, and weight loss is enhanced by exercise.
4. Exercise-moving your body is simply one of the best things you can do for your health. Weight training and aerobic exercise are essential. The cardiovascular system, metabolism, brain health, blood pressure, etc., are improved by physical activity. Exercise increases the production of white blood cells, and these cells help destroy harmful bacteria and viruses throughout the body. Being inactive can increase the risk of mortality in COVID cases. Physical activity can improve sleep quality and increase the amount of time spent in deep sleep. A healthy sexual relationship also boosts the immune system seriously- just sayin’.
5. Healthy, clean food blesses your body. Hormones, antibiotics, unhealthy additives, and oils in processed foods should be avoided like death because it is clear that processed foods contribute to chronic diseases and an earlier demise. No drama intended; these are facts! Fast, cheap may taste good. But it’s awful for your body, increases hunger contributes to weight gain, and downgrades the immune response.
Stay hydrated! Hydration increases cellular function, and water helps to clear out waste materials. Alcohol is dehydrating, and heavy use of alcohol reduces the coping mechanisms of the body to deal with infectious diseases. Consuming alcohol can increase depression, fear, and anxiety. These three states of being are toxic for a plague that thrives on a less than optimal mental state.
6. Vitamin C and vitamin D enhance the function of the immune system.
Vitamin C is an antioxidant, and antioxidants boost the function of the immune system. Foods high in vitamin C include citrus foods such as oranges, lemons, limes, and grapefruit. Bell peppers, broccoli, and spinach also contribute to immune support. Good quality supplements are also relevant-find a good quality supplement rather than a synthetic one.
Vitamin D protects the body against pathogens, and vitamin D deficiency has been linked to an increased risk of infection and disease, including respiratory disease. Most people are deficient in this vitamin, no matter the hue of their skin. Sunlight is excellent for developing vitamin D, and foods that are a good source of vitamin D include salmon, sardines, tuna, egg yolks, mushrooms, and fortified foods. A good quality vitamin D supplement is necessary in some cases.
7. Socialize. See your friends and relatives and boost those happy hormones. Laughing, shining, and thriving are some of the best disease-fighters you can partake in. Hug it out! Be among people who take their health seriously and do what needs to be done to ensure they and you are healthy. Best to you and your long, healthy, happy life!