As the coronavirus situation intensifies, you might be wondering: How can I keep myself healthy?
The answer lies in following the latest guidelines on social distancing, proper handwashing and your local stay-at-home directives.
How to strengthen your immunity during the coronavirus pandemic
From the The ultimate guide to self-care during quarantine series
Despite claims you may have seen on the Internet, there's no magic food or pill that is guaranteed to boost your immune system and protect you against coronavirus. But there are ways to keep your immune system functioning optimally.
Staying healthy
Diet
As the coronavirus situation intensifies, you might be wondering: how can I keep myself healthy? And will swallowing a pill protect me from getting sick? Fresh fruits and vegetables lie on display at a Spanish producer's stand at the Fruit Logistica agricultural trade fair on February 8, 2017 in Berlin, Germany.
Despite claims you may have seen on the Internet, there's no magic food or pill that is guaranteed to boost your immune system and protect you against coronavirus.
"There are no specific supplements that will help protect against coronavirus and anyone claiming that is being investigated by the FTC [Federal Trade Commission] and the FDA [Food and Drug Administration]," said Melissa Majumdar, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics.
Find time for fitness
Engaging in regular physical activity is a great way to help manage stress and strengthen your immune system. In fact, research shows that "fit individuals" — defined as those who partake in regular physical activity — have a lower incidence of infection compared to inactive and sedentary individuals. What's more, being physically active may help reduce the risk of chronic diseases that could further weaken your immune system, including cardiovascular disease, diabetes and obesity.
How does exercise help? For one, physical activity helps to flush bacteria out of the lungs, decreasing your chances of getting a cold, flu or other illness. Exercise also reduces levels of the body's stress hormones, such as adrenaline and cortisol, explained MaryAnn Browning, CEO and founder of Brownings Fitness. Lower levels of stress hormones may protect against illness.
Meditate
If you haven't tried mediation, now might be a good time to start. A recent review involving 20 randomized, controlled trials including more than 1,600 people suggested that meditation may help keep our immune system functioning optimally.
A stressful circumstance like what we are experiencing now can negatively affect the immune system, but "a consistent meditation practice can help us better respond to stressful situations," explained Ellie Burrows Gluck, a Vedic meditation teacher and the co-founder and CEO of MNDFL, a meditation studio in New York City that also offers live-streamed, at-home practices with meditation experts at MNDFL TV.
Manage stress
Research dating back over 25 years has revealed that psychological stress increases susceptibility to illness (PDF).
Prolonged or chronic stress can negatively impact the immune system by reducing the body's ability to defend against viruses and bacteria, explained Allison Forti, licensed clinical mental health counselor and associate director of the Online Master's in Counseling Program at Wake Forest University.
Don't skimp on sleep
Lastly, get your z's. Not doing so can negatively affect your immune system, according to the National Sleep Foundation.
To keep your immune system strong, the NSF advises aiming for seven to eight hours of sleep each night. But if your mind has been keeping you up or you simply can't get that amount, fill in the gaps with naps.
In this Series
The ultimate guide to self-care during quarantine
From hair care to mental health to exercising and more, here's a roundup of resources for all your quarantine self-care needs.
