It is honestly scary to get infected with the coronavirus, but we have to do something to help strengthen our immune system as the best way to get rid of COVID-19.
The following six scientifically supported ways may help fight off illness.
* Get enough sleep. The amount of sleep you’re getting each night can make a big difference in your body’s ability to fight infection, health experts said. The U.S. Centers for Disease Control and Prevention recommends that adults sleep at least seven hours each night. Going to bed and waking up at the same time each day, sleeping in rooms without electronics or screens, and avoiding large meals, caffeine and alcohol before bed are ways to improve your sleep.
* Exercise regularly. Research shows that regular, moderate exercise can reduce inflammation and support your immune system’s cells. Health experts recommend moderate exercise at least 150 minutes each week, or about 20 minutes a day. You can also do 75 minutes of more intense exercise a week, or do a combination of both. Moderate exercise includes brisk walking, biking, swimming or jogging, while more intense exercise includes running or other cardio.
* Drink plenty of water. Staying hydrated isn’t directly connected to preventing disease, but it can help with your overall health. Medical experts said you should drink enough water each day to make your urine a pale yellow, while other health experts recommend drinking eight glasses of water a day, or about half a gallon.
* Manage your stress. In this age of uncertainty, lowering your stress level is easier said than done. But health experts said high stress levels have negative impacts on your body’s ability to fight off illness. A series of studies in the 1990s led by Sheldon Cohen, a professor of psychology at Carnegie Mellon University, found that people who reported higher levels of stress were more susceptible to the common cold. Health experts recommend stress management techniques such as avoiding social media, meditating, practicing controlled breathing, or doing other activities that help you feel relaxed.
* Eat plenty of fruits, vegetables and other healthy foods. No one food will prevent infection, but following basic dietary guidelines, like eating plenty of fruit, vegetables and protein is a good start. There are several specific items you can add to your diet to strengthen your immune system and overall health.
Health experts recommend eating certain foods that are high in vitamins C and E.
* Be careful about taking supplements. Health experts have differing opinions on the use of vitamin and other supplements. An exception to the supplement rule that most health experts agree on is vitamin D, which helps your body fight off infection. You
can get vitamin D naturally through certain foods, like salmon, or through exposing your body to sunlight. Some health experts recommend taking a vitamin D supplement during winter months, when sunlight is harder to come by.
Ana Williams is a columnist for The Graham Star.