While We Wait for a Coronavirus Vaccine, Eating Well, Exercising, and Managing Stress Can Boost Your Immune System

Coronavirus and the Wait for a Vaccine

Social distancing may remain necessary during the 18 months or more we’ll have to wait for a coronavirus vaccine.

This can feel like we have little control, but there are several evidence-based protective measures we can take in the interim to ensure we are as healthy as possible to fight off infection and prevent mental health problems that escalate with uncertainty and stress.

Coronavirus and Underlying Medical Conditions

There is recent evidence that some younger people suffer strokes after contracting the virus, but the majority of people who end up hospitalized, in intensive care or dying from COVID-19 have an underlying medical condition. One study showed 89% of those hospitalized in the US had at least one.

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These underlying medical conditions include high blood pressure, high blood sugar (especially type 2 diabetes), excessive weight, and lung conditions. An analysis of data from the UK National Health Service shows that of the first 2,204 COVID-19 patients admitted to intensive care units, 72.7% were either overweight or obese.

All of these health issues have been associated with our lifestyle, including poor diet, lack of exercise, smoking, excessive alcohol, and high stress.

It’s obvious we have created a society where being active, eating healthily, drinking less, and keeping our stress under control is difficult. Perhaps it’s time to push back. This may be important for major conditions like heart disease and diabetes as well as the added threat we face from emerging infectious diseases.

Improving Immunity through Lifestyle Choices

If we are going to restrict and change our lifestyles for 12 to 18 months while we wait for a vaccine, and if we want to protect ourselves better now and in the future, we could address these lifestyle factors. They not only affect our recovery from viruses and respiratory infections but are also the biggest cost to the quality of life in most countries.

Optimizing the health of the nation must be at the forefront. And this is long overdue. There has been a substantial under-investment by most developed countries in preventive medicine to reduce chronic diseases and improve both longevity and quality of life through healthy lifestyles.

Healthy organisms are naturally resistant to infections. This is true in plants, animals, and people. Maintaining optimal health is our best defense against a pandemic until a vaccine is available.

We identify three modifiable risk factors:

1. Diet

Research shows better-nourished people are less likely to develop both mental and physical problems. Certain nutrients, such as vitamins C and D and zinc, have been identified as essential for improving immunity across the lifespan. A better diet is associated with a lower chance of developing mental health problems in both children and adults. Low levels of specific nutrients, such as vitamin D, have been recognized as risk factors for COVID-19. These nutrients are easy (and cheap) to replenish.

What does it mean to be better nourished? Eating real whole foods – fruits and vegetables, nuts, legumes, fish, and healthy fats, and reducing the intake of ultra-processed foods.

2. Exercise

Being physically fit adds years to your life – and quality of life. High cardiorespiratory (lung and heart) fitness is also associated with less respiratory illness, and better survival from such illnesses.

How do you get fit? Set aside time and prioritize walking at a minimum, and more vigorous activity if possible, every day. Ideally, you would get outside and be with important others. The more the better, as long as you are not overdoing it for your individual fitness level.

3. Stress

Stress impairs our immunity. It disrupts the regulation of the cortisol response, which can suppress immune function. Chronic stress can decrease the body’s lymphocytes (white blood cells that help fight off infection). The lower your lymphocyte count, the more at risk you are of catching a virus.

How do we lower stress? Meditation, yoga, mindfulness, cognitive-behavioral therapy, optimizing sleep, and eating well can all help in mitigating the negative impact of stress on our lives. Taking additional nutrients, such as the B vitamins, and the full breadth of minerals like magnesium, iron, and zinc, during times of stress has a positive impact on overall stress levels.

Conclusion

Modifying lifestyle factors won’t eliminate COVID-19 but it can reduce the risk of death and help people to recover. And these factors can be in our control if we and our governments take the initiative.

FAQs

Q: How long will it take for a coronavirus vaccine to be available?

A: It is estimated that a coronavirus vaccine will take at least 12 to 18 months to become widely available.

Q: What are the underlying medical conditions that increase the risk of severe illness from COVID-19?

A: The underlying medical conditions that increase the risk of severe illness from COVID-19 include high blood pressure, high blood sugar (especially type 2 diabetes), excessive weight, and lung conditions.

Q: Can exercising and eating well really improve my immune system?

A: Yes, exercising regularly and eating a balanced diet rich in fruits, vegetables, and whole grains can help to improve your immune system and reduce your risk of infection.

Q: How can I manage stress during the COVID-19 pandemic?

A: There are many ways to manage stress during the COVID-19 pandemic, including exercise, meditation, yoga, and cognitive-behavioral therapy. It is also important to get enough sleep and eat a healthy diet.

Q: Will taking additional nutrients like vitamin D and zinc help to boost my immune system?

A: Yes, taking additional nutrients like vitamin D and zinc can help to boost your immune system and reduce your risk of infection. It is also important to eat a balanced diet and get enough sleep to help support your immune system.

Q: Can I do anything to reduce my risk of severe illness from COVID-19?

A: Yes, there are several steps you can take to reduce your risk of severe illness from COVID-19, including exercising regularly, eating a balanced diet, managing stress, and getting enough sleep. It is also important to follow guidelines from public health officials and take necessary precautions to prevent the spread of the virus.