“Take care of your body. It’s the only place you have to live.” Jim Rohn
The COVID-19 PANDEMIC is OVER, but….
COVID-19, continues to mutate (change) and is a virus that is still infecting folks. COVID is not over! None of us can escape hearing about friends, famil,y and co-workers getting ill. Recently, the CDC Director recommended that we wear a mask to stop the spread of COVID, Flu, and RSV. She said, “protect yourself and your family this holiday season, take the steps…..Get the updated COVID-19 and flu vaccines…”
Updated COVID-19 Vaccine
There is an updated COVID-19 vaccine that helps protect you from getting very ill from COVID infection. Some people do not want to get vaccines. We are all for people getting the vaccine if they would like to. We also encourage people to optimize your immune system, though the only true immune boosters are vaccines. Continue reading to find out more about your body’s immune system and ways to optimize your immune system.
The Body’s Natural Immunity
The immune system provides the body’s defense against infections and other invaders. It is a complex and dynamic system made up of a network of organs, tissues, and cells that work together to ward off infection. If you want to know more about the immune system, watch this video https://www.youtube.com/watch?v=PzunOgYHeyg. For the body to be battle ready we need to do our best to optimize the immune system so it can do its job well.
Optimizing the Immune System, What to DO
Fortunately, there are still quite a few things that you can do to optimize your immune system. The information provided is not specific to coronavirus disease, but is for a healthy immune system in general. Remember there is no magic bullet. Taking a holistic approach will guarantee the most satisfaction and best results. This list is not exhaustive and though you may see many claims about products that boost your immunity, much of what you need can be found in the comfort of your home.
“A lack of restful sleep disrupts the body’s innate balance, weakens our immune system…” Dr. Deepak Chopra
7 Tips to Optimize Your Immune System
*The ZZZ’s– Quality sleep is essential to relaxing the mind and body. Getting 7-9 hours of sleep can help your immune function. It keeps the body from kicking out stress hormones like cortisol which can suppress the immune system.
There is a race gap when it comes to quality sleep. According to sleepfoundation.org, African Americans are more likely than whites to get less than 6 hours of sleep per night and have more sleep apnea, poor sleep quality, and daytime sleepiness.
Tips for better sleep: reduce caffeine, turn off the t.v. minimize activity pre-bedtime and…. https://www.sleepfoundation.org/articles/healthy-sleep-tips.
*Moving Your Body- Try to get 30 minutes of moderate exercise/physical activity most days of the week through dancing (show off your moves), walking, functional fitness- vacuuming, taking out the trash, etc. What is your favorite physical activity? Exercise releases endorphins which are de-stress agents. All in all exercise slows the release of stress related hormones, increases levels of immune cells, and increases circulation (blood flow).
*Reduce Stress–Everyone has stress and COVID-19 concerns can certainly lead to stress. However chronic or persistent stress can weaken the immune system. Managing stress is vital to our well-being. Ways to reduce stress can include meditation https://chopra.com/articles/meditation-tips-how-to-prepare-for-meditation, spiritual or bible reading, connecting with friends (virtually these days), listening to music, coloring, etc.
*Don’t smoke/Quit smoking– Smoking weakens the immune system by decreasing the effectiveness of cells that protect from invaders. It also damages the cilia (hair-like projections) in the lungs that are designed to cleanse the lungs. Menthol and other flavors can make lung infections worse. Menthol was differentially marketed to African Americans since the1950’s. Menthol makes it easier to smoke due to the cooling effect and harder to quit. The good news is that the immune system can recover shortly after quitting. Cultural resources for Quitting: www.coloradoblackhealth.org
*Have a colorful diet – Eating a variety of fruits and vegetables ensures that that you are getting all the important nutrients, including micronutrients like Zinc, folic acid, vitamin C, and others.
The Institute of Functional Medicine notes, ”Research indicates that brightly colored vegetables and fruits [enhance] immunity better than most supplements. Eating sweet potatoes, berries, citrus, spinach, kale are examples. This great site gives more ideas, https://fruitsandveggies.org/fruits-and-veggies/.
Besides fruits and vegetables, fish, nuts, and olive oil are components of a healthy diet, as well as probiotics which help to build up the good bacteria in the gut. A healthy gut helps optimize the immune system.
*Stay Social-There was a pioneering study reported in 1997 by Dr. Sheldon Cohen. It showed that subjects who had multiple, diverse (job, family, etc.) contacts over the study period were 4 times less likely to develop cold or flu even though all had been exposed to a virus. Other research since then has confirmed the benefits of being social. Since COVID we know that being social can take a virtual twist as well. Here are suggestions: use gaming systems to play with friends anytime, anywhere; virtual happy hours; and virtual dinner party.
*Complementary practices-Tea is the world’s most popular beverage after water. True teas-black and green have components that may reduce the risk of developing heart disease and diabetes. We know these diseases increase the risk of developing COVID-19 and having bad outcomes.
Try these complementary beverages—Earl Gray Black Tea, chamomile tea, ginger ‘tea’, and the dark purple elderberry (Sambuca Nigra) syrup.
Getting Started
These tips are for lifelong healthiness, but why not get in the groove now while COVID-19 is still lurking. You don’t have to do them all at once.
Which one(s) will you start with? What others would you add?