A well-functioning immune system is a reflection of the total state of health of the body.
A healthy person is an ecosystem of different life-forms that live in balance with each other and the environment.
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An epidemic can indeed be an opportunity to review your lifestyle and find ways to not only enhance your overall wellbeing but also your resilience to illness. We deep-dived into existing research on immunity and collected the best tips for enhancing immunity here:
1. ENJOY REGULAR SUNLIGHT
The most bioavailable source of vitamin D is the sun. You should get daily sunlight exposure as often as you can, but avoid getting burnt.
The best time for sunlight is in the morning to help in balancing the circadian rhythm, which also affects the function of the immune system.
The immune system has its circadian clocks, and when disturbed, the immune system also is disrupted.
2. OPTIMIZE SLEEP
The body repairs itself primarily in deep sleep, and sufficient sleep is extremely important for the healthy functioning of the immune system.
• Infection-fighting antibodies and cells are reduced during periods when you don’t get enough sleep.
Also, melatonin (the sleep hormone) is a powerful antioxidant that modulates autophagy and deep cell repair during sleep.
Melatonin acts also on both the innate and specific responses of the immune system via combined mechanisms that mainly involve the modulation of cytokines and the production of oxidative stress.
3. REDUCE ELEVATED CORTISOL (i.e., balance stress)
If you are stressed, take enough time off to recover. Chronic stress (physiological and psychological) is one of the major contributors
to an unbalanced immune system and predisposition to diseases.
Elevated cortisol(stress) levels have been noticed in patients with viral infections.
4. Eat Well
Eating well means emphasizing plenty of fruits and vegetables, lean protein, whole grains, and fat–free or low–fat milk and milk products.
Eating well also means limiting saturated fats, cholesterol, salt, and added sugars.
Eating well provides multiple nutrients that support optimal immune function.
Be aware, however, that too much of some vitamins and minerals can be harmful.
Talk to your health care provider if you think you need nutritional supplements.
5. Be Physically Active
Regular physical activity helps you feel better, sleep better, and reduce anxiety.
Combined with eating well, physical activity can help a person maintain a healthy weight.
Following the physical activity recommendations for your age provides immediate and long–term benefits.
Emerging research also suggests that physical activity may potentially benefit immunity.
6. PRACTICE MODERATE COLD EXPOSURE
It appears that moderate exposure to cold doesn’t increase the susceptibility to infections but instead may enhance resilience against them.
As long as you don’t feel uncomfortable or frail from the cold then short-term moderate cold exposure can be beneficial to your immunity and overall health.
Just make sure the exposure time to cold or wind does not last too long.
Preferably also protect your neck, lungs, and stomach.
7. PRACTICE INTERMITTENT FASTING
Regular intermittent fasting is an effective strategy to build resiliency against pathogens.
Time-restricted eating can upregulate glutathione and autophagy to protect against sickness.
However, it is important to highlight that IF can be useful for prevention, but it is not effective if you are already infected with a virus.