Health Pulse Immune reinforcements What better time than an ongoing pandemic to strengthen your immunity? A healthy immune system not only gives you ammunition against COVID, it can also help you fend off common bugs such as flu and cold viruses. Start with these tried-and-true strategies: ▶▶Move more: moderate physical activity supports immune function. Take it outdoors with a brisk walk or jog in your neighbourhood, or let the floorboards creak with some calisthenics set to your favourite music. The important thing is to do it. Commit to today. ▶▶Mind your micros: older people are especially vulnerable to micronutrient malnutrition − deficiency of essential vitamins and minerals − which may compromise immune function. Discuss your micronutrient gaps and needs with your doctor. ▶▶Sleep well: good sleep tracks with good immune function. Shoot for seven to eight hours. If dreamland eludes you, create a soothing bedtime ritual and consider a melatonin supplement. ▶▶Calm your mind: regular mindfulness/meditation practice can reduce the effects of stress on the immune system. If you’re the tech type, check out meditation apps such as Calm or Headspace. ▶▶Keep up with all vaccines recommended for your age group. Vaccines prime your immune system to fight off infections before they take hold. Sources: Harvard Health, Intermountain Healthcare, Healthline Diet for a pandemic While no single food will ward off COVID19, nutrients that fuel the immune system can’t hurt and could help. Specific amino acids found in protein support the proper function of T-cells − immune cells that protect the body against pathogens − so this is not the time to skimp on protein. Upping your protein intake need not require a great effort; just sprinkle a handful of sunflower seeds on a salad or add some precooked shrimp to a stir fry. Your immune system also gets a boost from several vitamins (notably A, C, D and E) as well as zinc, so choose foods high in these nutrients. Milk, eggs, seafood and legumes cover a lot of ground. You may also want to consider vitamin D supplements. While a direct link between vitamin D and COVID-19 remains unproven, people at risk of vitamin D deficiency − a group that includes older adults andminority ethnic populations − tend to catch the virus more often. A thousand to 4,000 IU should do the trick for most adults. If you do come down with COVID-19, drink plenty of fluids such as water, broth, tea, juice or beverages with electrolytes, and continue your immune-friendly diet. Sources: The Lancet, Healthline Dousing the fires of inflammation When directed against foreign objects such as microbes, chemicals or pollen, the natural process of inflammation protects your health. But, when inflammation hangs around after fulfilling its purpose, it can work against you. Many major diseases, from heart disease and arthritis to depression and cancer, have been linked to chronic inflammation. Your best weapon against inflammation lies not in the medicine cabinet, but in the kitchen. Orient your diet toward inflammation-fighting warhorses such as tomatoes, olive oil, leafy vegetables, nuts and fatty fish. Your cup of Joe may protect against inflammation as well, though you may want to switch it up with green tea − an anti-inflammatory powerhouse − on occasion. On the flip side, blacklist inflammation-promoting foods such as refined carbs, margarine, red meat, soda and fried foods. While you’re at it, whip out your yoga mat; when part of a regular routine, yoga lowers levels of cortisol (the stress hormone) andmay reduce inflammation. Even if you’re “not the type,” don’t give up until you’ve tried it at least three times. With so many styles of yoga to choose from, chances are that you’ll find one that clicks. Sources: Harvard Health, Web MD CSANews | SPRING 2021 | 47
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