Defending against germs can be quite challenging. To enhance our defenses against COVID-19, we have relied on masks, sanitizers, and practicing social distancing. However, following last year’s unusually low flu season and two years of pandemic-related precautions, some health experts warn that we may be more susceptible to colds, flu, and other ailments this season.
Lisa Osborne, an assistant professor in the Department of Microbiology and Immunology at the University of British Columbia, remarks, “Influenza season always brings about concerns… regardless of last year’s events.”
Fortunately, there are straightforward measures we can take to fortify our immune systems. As Osborne points out, it boils down to adhering to the advice our parents shared with us: “Engage in physical activity, maintain a nutritious diet, and soak up sunlight whenever possible. These elements are essential for both mental and physical well-being and bolstering immune function.” She also emphasizes the importance of getting vaccinated.
Your diet matters
Robust immunity begins with your dietary choices. Emphasize whole grains, colorful fruits and vegetables, and healthy proteins like nuts and seeds to promote the production of infection-fighting white blood cells.
Limit the intake of oils and fatty foods, as they can interfere with white blood cell function and disrupt the gut microbiome essential for immune health. Instead, choose low-fat dairy options and lean proteins like chicken, turkey, and fish.
Stay active
Regular and moderate physical activity plays a key role in enhancing the immune system’s capacity to fend off illnesses, including colds and flu.
The World Health Organization recommends adults should engage in 150 to 300 minutes of moderate-intensity aerobic exercise, or 75 to 150 minutes of vigorous aerobic exercise each week, along with two sessions of strength training for optimal health.
Prioritize sleep
We’ve all felt the effects of a sleepless night, but chronic sleep deprivation can significantly weaken the immune system, making us more vulnerable to illness.
Aiming for a minimum of seven hours of quality sleep each night is advisable. To improve sleep habits, establish a consistent bedtime routine and steer clear of screens, alcohol, caffeine, and large meals before sleeping. If anxiety keeps you awake, consider keeping a journal close by to jot down your thoughts.
Manage stress
While short-term stress can enhance specific immune responses, chronic stress can lead to a range of adverse health effects. Excessive stress can hinder immune function and diminish our defense against infections. To alleviate stress, consider practices such as meditation, yoga, or any physical activity that promotes relaxation.
Enhance your social connections
If feelings of loneliness arise, remember that you’re not alone. A U.S. survey indicated that nearly 50 percent of respondents frequently or always feel isolated. Unfortunately, perceived social isolation has been associated with weakened immunity and numerous other health concerns.
To combat feelings of loneliness, nurture and cultivate significant social bonds, regularly connect with family and friends, engage in enjoyable activities, volunteer, or join clubs and community organizations.
This article first appeared in the January 2021 edition of Intomodel.
