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.

How Does Stress Affect the Immune System?

Stress can affect the immune system by making it harder for the body to defend itself over time. When stress sticks around, it can wear down the body’s natural balance. This is part of the close link between mind and body.

Short bursts of stress are a normal part of life and usually pass. It is ongoing, long-term stress that tends to take more of a toll. Learning to manage stress is one way to support your overall health.

According to the American Psychological Association, long-term stress can weaken the body’s immune response over time. We see caring for your stress levels as a real part of caring for your body.

If stress has felt constant lately, wellness counseling can offer steady, caring support. Small steps toward calm can support your whole self.

How Does Cortisol Affect the Immune System?

Cortisol affects the immune system by changing how the body responds when its levels stay high for a long time. Cortisol is a natural stress hormone that helps in short bursts. The trouble comes when stress keeps it elevated day after day.

In the short term, cortisol helps your body handle a challenge. Over time, though, ongoing high levels can throw the body’s balance off. Calming the nervous system can help bring cortisol back toward a healthy range.

According to the National Institutes of Health, long-term elevated cortisol from chronic stress can affect how the immune system functions. We see settling the body as a gift to your overall health.

Practices that calm the body can help, and our nervous system reset offers gentle, guided support. Your body does its best work when it feels safe and settled.

How Does Sleep Affect Your Immune System?

Sleep affects your immune system by giving your body the rest it needs to stay balanced and strong. While you sleep, your body does important repair and recovery work. Good sleep is one of the simplest ways to support your health.

When you are short on sleep, your body has less time to restore itself. Over time, poor sleep can leave you feeling run down. Building steady, restful sleep habits can make a real difference.

According to the Sleep Foundation, getting enough quality sleep supports a healthy, well-functioning immune system. We see good rest as a foundation for feeling your best.

If worry or stress is keeping you up at night, anxiety therapy can help you find more rest. Better sleep often begins with a calmer mind.

Can Stress Make You Sick?

Yes, ongoing stress can affect your health and leave you feeling run down over time. Stress is a natural response, but too much of it for too long can take a toll. Tending to your stress is a real way to care for your body.

You might notice headaches, tiredness, an upset stomach, or trouble sleeping when stress builds up. These are common signs that your body needs some care. Slowing down and reaching out can help you feel more like yourself.

According to the American Psychological Association, ongoing stress is linked to a range of physical and emotional health effects. We see listening to these signs as an act of self-care.

If stress has been wearing on you, somatic therapy can help you reconnect with a sense of calm. Caring for your mind is part of caring for your body.

What Is the Mind-Body Connection?

The mind-body connection is the close, two-way link between your thoughts, feelings, and physical health. What happens in your mind can affect your body, and the other way around. This connection is at the heart of whole-person wellness.

When you feel calm and supported, your body often feels better too. When you are stressed or worried, your body may carry that tension. Caring for one naturally supports the other.

According to the National Institutes of Health, the connection between mental and physical health is an important part of overall wellbeing. We see tending to both as a path to feeling your best.

Practices like meditation can gently strengthen this mind-body connection. Small, caring habits can support your whole self.