

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
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.
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
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.
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
By: Emily Kilar MS, CNS, LDN, CLC Nutritionist at Counseling and Wellness Center of Pittsburgh
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At this point, we are all aware that mask wearing, hand washing and social...