From boosting foods to lifestyle changes to a healthy attitude
1. FOCUS ON FOOD
“I believe in the power of immune-boosting foods,” says Dr. Darling. “Choosing whole, unprocessed foods does wonders for overall health.” Dr. Darling recommends these immunity boosters:
Garlic: Allicin, a compound in garlic, is well-known for its ability to boost the immune system. The most benefit comes from eating one-half of a raw garlic clove daily. If you can’t stomach raw garlic, the next best thing is to roast it.
Prebiotics: Robust gut bacteria protect us against infection. Keep those bacteria healthy with prebiotics that contain fiber, specifically inulin fiber. Excellent sources of prebiotics are Jerusalem artichokes, green bananas or plantains, Jicama root and asparagus.
Vitamin C-rich foods: Vitamin C is known to boost immunity. “People often reach for orange juice to get vitamin C, but juice has a lot of sugar". “It’s better to get vitamin C from oranges, broccoli, kiwi or cantaloupe.”
Antioxidants: Stress can lead to lowered immunity and make you more prone to illness. Colorful fruits and vegetables including berries, carrots and spinach have antioxidants that protect you against oxidative stress, which translates to a stronger immune system.
2. LIFESTYLE IMPROVEMENTS
Living under constant stress, even low-grade, that continues day in and out, causes the body to produce too much cortisol, the stress hormone.
Protect yourself from stress and bolster your immune system with a few lifestyle tweaks:
Sleep: Yep, it’s easier said than done. But here’s the deal — you need seven to eight hours of quality sleep each night to fight off infection. “Prioritize sleep."
Meditation: Even five minutes a day of guided meditation, or simply sitting quietly and focusing on your breath, can make a difference. Meditation lowers your heart rate and blood pressure and reduces anxiety.
Exercise: “Exercise increases your resilience so you can fight off infection,” says Dr. Darling. “Our bodies function better when we’re physically active every day.” She recommends carving out at least 10 minutes a day, ideally 30 minutes, and doing a mixture of cardio and strength training.
3. ATTITUDE IS EVERYTHING
A positive mindset is vital for health and well-being. Research shows that positive thoughts reduce stress and inflammation and increase resilience to infection — while negative emotions can make you more susceptible to the common cold and flu.
“The COVID-19 pandemic is scary, so it’s easy to spiral down in negative thoughts” . The story we tell ourselves is crucial. Change it from ‘It’s not going to be OK’ to ‘I am safe at home with the people I love.’ Start your day with a positive thought or even a mantra such as, ‘I am well.’”
4. NATURAL IMMUNITY AIDS
Supplements: “A lot of people are deficient (or low) in vitamin D, and a deficiency may increase your susceptibility to infection,” says Dr. Darling. “Get outside for fresh air and sunshine, but I also recommend taking a daily supplement of 1,000 to 2,000 IUs of vitamin D.”