4 Health Pillars for Keeping Your Immunity Strong During Covid-19

The pandemic outbreak of Covid-19 is rapidly changing all of the aspects of our lives. Nowadays there is a great sense of insecurity as far as our professional, financial and emotional future is concerned. All certainties are vanishing making the future unpredictable. On such occasions, there is an even greater danger: Worsening your health. It is through unstable and risky times that people become mentally vulnerable and then the consequences are taking a physical manifestation. In this article, I will try to outline several important health pillars for keeping your immunity strong during Covid-19.

A good night sleep strengthens immunity

Sleep is vital for all living beings. It is a fundamental process that allows organisms to reboot and regain their vitality. Sufficient sleep allows human bodies to produce the necessary amount of cytokines. This is a type of protein that functions as an immune response to inflammation and infection. Sleeping time is when the cytokines are produced and released. The importance of a healthy sleeping pattern is intensified by the fact that the flu vaccine is becoming less effective for people who suffer from chronic sleep loss because it reduces the ability of the body to respond. It is clear, therefore, that taking a good night sleep is good for both preventing and curing the Covid-19 virus when the vaccine is ready.

Although there is not a “golden sleep rule” that applies to all people, most adults need 7-9 hours of sleep per night for functioning optimally during day time. The data, however, is cause for alarm: The latest figures show that one in three Australians are not getting enough sleep. Considering that the research took place more than a year before, data could be more alarming after the emergence of Covid-19. Sleeping problems can cause a chain of negative effects: Less energy and ability to concentrate, problems communicating effectively, more chances of having a physical and mental breakdown. Still, it's a matter of knowledge and choices for keeping ourselves together. Experts suggest some steps you can take to keep a healthy sleeping pattern:

 

• Keep a regular sleep-wake schedule 

• Clear your head before sleeping by applying a pleasant routine (e.g. listening to soft music) 
• Keep your room dark, quiet and cool 
• Control your breath better 

Furthermore, keeping a balanced diet, practising frequently, avoiding excessive drinking and smoking and finding your preferred ritual before going to bed are effective means for having a healthy sleeping schedule. This will be a solid foundation of your health upon which you could then develop habits that will boost your immune system and build your self-confidence. Realising that healthy sleep is the most significant step for a healthy organism, is indeed crucial.

 

Regular physical activity during the Covid-19 pandemic

 Practising regularly is an excellent strategy for keeping your immunity strong during the Covid-19 pandemic. It can have great effects on both physical and psychological terms and could even get you stronger after this frustrating period is finally over. WHO (World Health Organisation) has issued specific instructions on the subject, recommending 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity per week for healthy adults, or a combination of both. Of course, within an environment where quarantine could emerge back in our lives the field of action should be different. Practising in-home or outside in the streets are the optimal alternative strategies since gyms are closed and swimming is prohibited during the quarantine period. In such a tricky period jogging is naturally the most popular of all athletic activities. It's easy to do, you don't need sophisticated equipment for practising it and it's greatly effective. It helps you lose weight, develops your muscles and strengthen your bones while at the same time provides mental and psychological euphoria due to the release of endorphins and serotonin. Jogging was always popular but the Covid-19 pandemic has made it the widest spread athletic activity around the planet. It is not the only one, though. There are several other solo practising methods for keeping fit during Covid-19:

 

• Weight lifting 

• Jumping rope 
• Aerobic 
• Yoga 

 

What is interesting about the above activities is that they can be performed both indoors and outdoors. And still, just like jogging, you don't need a fortune for doing such a form of exercise. The jumping rope and set of weights are cheap to get and you could watch numerous relevant videos on YouTube to practice yoga and aerobic sessions. Furthermore, sit-ups and pushups will always be all-time trademark workouts that don't require anything but your will to stay active and fit. The bottom line is that regular fitness is a prerequisite for keeping your immune system strong during Covid-19. And most of all: It can be great fun and boost your morale.

Keep a balanced diet for a strong immune system

 

“We are what we eat”, says a proverb that is indeed wise. The role of diet in keeping a strong immune system is vital. Even if you sleep well and practice hard if your diet is bad and unhealthy it will not work out for you in the end. Although there is not a “magic” diet that could prevent Covid-19 infection, still keeping it balanced could support a strong immune system. The Food and Agriculture Organisation of the United Nations has identified the issue and published a guide for maintaining a healthy diet during the Covid-19 pandemic. Its main recommendations are the following:

 

• Eat a variety of foods within each food group and across all the food groups 

• Eat plenty of fruits and vegetables 
• Consume a diet rich in whole grains, nuts, and healthy fats such as olive, sesame, peanut or other oils rich in unsaturated fatty acids 
• Watch your intake of fats, sugar, and salt 
• Drink water regularly 
• Limit consumption of alcohol 

 

There is a biological as well as a chemical explanation for the above recommendations as foods that are low in nutrients and high in salt and sugar will affect your mood and energy making feel tired and not well. Not to mention the weight factor due to their high-calorie intake.

 

The microbiome significance for our immune system

 Another extremely significant factor that affects our immune system is the so-called microbiome impact. This is relevant to the fascinating world of Biology and the complex interactions that happen in human organisms at a micro-level in the form of bacteria and microbes and especially the gut bacteria. To keep it as simple as possible, the human body contains trillions of microbes and bacteria are among the most common types of microbes. Some microbes make us sick and others are beneficial for our health. Most good bacteria are in our stomach and are vital for the healthy functioning of the digestive as well as the immune system. Eating healthy foods multiplies the good bacteria and enhances our overall health.

 

Practising mindfulness during Covid-19

Most of the above health pillars for keeping a strong immune system during the pandemic are physical and involve the reinforcement of the body. However, the mental aspect is probably more important as all our decisions are based on our thoughts and the mental interactions that occur in our brains. Keeping a strong and peaceful mind by practising mindfulness exercises, techniques and activities can have outstanding effects on your immune system.

But how can we actually define mindfulness? Mindfulness can be described as the practice of paying attention to the present moment and doing it intentionally and with non-judgment. This may sound like a banality but its implications can be life-changing. Just think for a moment how much-during a typical day-we think about the moment we live in our lives, may this be a walk in the park or a conversation with a colleague. Most usually, people are worried thinking about what will happen in the future or how they will impress the people they talk with, not actually listening to what they have to say. The ultra-demanding current lifestyle and the constant stress for what the future will bring can have devastating effects on our mental well-being. During the Covid-19 pandemic feelings of stress and anxiety have reasonably multiplied. It's thus essential that we take measures against such a negative mindset and practising mindfulness can be an excellent way to achieve that. Mindfulness techniques include:

 

• Focus on your breathing 
• Increase self-worth feelings 
• Pay attention to what you see and hear around you  
• Boost positive thinking 
• Practice grounding exercises to manage stress and anxiety 

 

Revealing the hidden potential of yourselves and discovering aspects that you possibly didn't realise, can be a real revelation and strengthen your mental and psychological abilities in unprecedented times like the ones we are living at the moment.

 

Conclusion

 It's not easy to be constantly disciplined at challenging periods, there's no doubt about it. At the same time though, we could transform the current pandemic into an opportunity to become better individuals in all terms. Protecting our physical and mental health should be our top priority. Covid-19 will finally pass. Right thoughts and right actions will help us come out stronger of this.