4 Steps to Enhancing Immune Health During Pandemic 

At this point, we are all aware that mask wearing, hand washing and social distancing help to protect us against contracting and spreading the Covid 19 virus.¹ Taking this a step further, let’s ask ourselves: “What else can I do to prevent a viral infection? Does my diet and lifestyle really matter?

The answer is YES!!! The foundations of a healthy immune system start with a healthy diet and lifestyle. We are not powerless- Let’s discuss actionable steps we can take to protect our physical and mental health during this pandemic.

What we know: Scientists hypothesize that excessive inflammation, oxidative stress, depressed immune system, and an activate cytokine storm substantially contribute to the pathogenesis of COVID-19². So lets become a robust host!

4 CONSIDERATIONS TO BECOMING A ROBUST HOST

• Optimize Quality Sleep
• Reduce inflammation
• Eat a Whole Foods Diet
• Limit stress

Get Quality sleep

Sleep actually increases the ability and number of your white blood cells to fight viral infections more efficiently.³ On the other hand, sleep disturbance is associated with increases in markers of systemic inflammation.⁴

Get adequate amounts of sleep.

• Aim for 7-8 hours of sleep each night.
• Keep your bedroom cool & dark
• Avoid screen time and blue light exposure 2 hours before bed
• Wear blue light blocking glasses when using screens

Reduce Inflammation

Inflammation is a major feature in COVID-19 patients.² Anti-inflammatory diets and melatonin causes a reduction in the pro-inflammatory cytokines.² On the other hand, foods that are highly processed and/or contain chemical additives, trans-fats, oxidized fats and added sugars contribute to inflammation. ⁵

• Address blood sugar control
• Lower omega 6 fatty acid intake and increase omega 3 fatty acids.
• Eat melatonin rich foods like eggs, walnuts, oats, pistachios, pomegranates, and broccoli
• Avoid inflammatory oils: trans-fats, omega 6 vegetable oils like safflower, cottonseed, soybean, corn, canola

Eat a Whole Foods diet

80% of your immune system is in your gut. A high quality nutrient dense diet that focuses on eating whole plant-based foods that are rich in healthy fats and phytonutrients (multicolored fruits and vegetables) is foundational to decreasing overall inflammation.⁵ Nutrients found in whole foods plays a dual role in immunology, supporting immune surveillance while also reducing inflammation.⁵

Eat a colorful plate.

• Eat a variety of color in your diet
• Incorporate herbs and spices like Turmeric, ginger, honey
• Focus on vitamin A, D, C, zinc, Quercetin (plant flavonol)
• Avoid processed foods and foods made with artificial chemicals
• Avoid sugar and alcohol
• Use targeted supplements suggested for you by your healthcare provider

Reduce stress

Stress chemistry is inherently inflammatory.⁵ Physical activity helps to decrease inflammation at the right intensity (moderate levels effective at lowering inflammatory markers while intense exercise does not)⁵

• Do enjoyable physical activity (walking, yoga, dancing to music)
• Practice mindfulness-based stress reduction techniques (MBSR)
• Connect with others via phone calls and video chats.
• Take Epsom salt baths
• Diffuse essential oils like lavender

By: Emily Kilar MS, CNS, LDN, CLC Nutritionist at Counseling and Wellness Center of Pittsburgh

Resources:

• https://www.cdc.gov/coronavirus/2019-ncov/your-health/need-to-know.html
• Zhang R, Wang X, Ni L, Di X, Ma B, Niu S, Liu C, Reiter RJ. COVID-19: Melatonin as a potential adjuvant treatment. Life Sci. 2020 Jun 1;250:117583. doi: 10.1016/j.lfs.2020.117583. Epub 2020 Mar 23. PMID: 32217117; PMCID: PMC7102583.
• Dimitrov, S., Lange, T., Gouttefangeas, C., Jensen, A., Szczepanski, M., Lehnnolz, J., . . . Besedovsky, L. (2019, March 04). Gαs-coupled receptor signaling and sleep regulate integrin activation of human antigen-specific T cells. Retrieved November 24, 2020, from https://rupress.org/jem/article/216/3/517/120367/G-s-coupled-receptor-signaling-and-sleep-regulate
• Zhang R, Wang X, Ni L, Di X, Ma B, Niu S, Liu C, Reiter RJ. COVID-19: Melatonin as a potential adjuvant treatment. Life Sci. 2020 Jun 1;250:117583. doi: 10.1016/j.lfs.2020.117583. Epub 2020 Mar 23. PMID: 32217117; PMCID: PMC7102583.
• Yanuck SF, Pizzorno J, Messier H, Fitzgerald KN. Evidence Supporting a Phased Immuno-physiological Approach to COVID-19 From Prevention Through Recovery. Integr Med (Encinitas). 2020;19(Suppl 1):8-35.