What You Need to Know About COVID-19 and Your Immune System

The COVID-19 coronavirus has been on the news in Australia lately, and if you’re worried about getting infected, there are steps you can take to boost your immune system against this virus. However, before we discuss the ways you can keep your immune system strong and safeguard yourself from the COVID-19 coronavirus and other viruses, let’s first go over what exactly an immune system is and how it works.

The immune system is made up of a number of organs, cells, proteins, and molecules that fight off infections. It keeps your body healthy by detecting pathogens like viruses or bacteria—and destroying them before they can cause harm. There are four different types of immunity: innate, active acquired, passive acquired, and natural acquired.

Keep Stress at Bay
By strengthening your immune system, you’ll be better able to fight viruses and infections. One of the best ways to do that is by staying stress-free: studies have found that people who suffer from stress may actually make their bodies more susceptible to viruses like COVID-19. So if you want to protect yourself against viruses—and a range of other conditions, such as heart disease—it’s vital that you stay calm and relaxed as much as possible. Meditation, exercise and yoga are all great for reducing tension levels; try creating a routine that combines these activities into one simple daily habit. It might seem odd at first, but don’t knock it until you try it! Another easy way to keep stress at bay is to focus on taking time for yourself every day; treat each morning like an investment in your future health and happiness. Even just a few minutes meditating or reading can help relieve anxiety levels before they spiral out of control.

Get Enough Sleep
Sleep deprivation weakens your immune system, which makes you more susceptible to catching a cold. When you’re tired, your body produces less of a hormone called cortisol that helps protect your body from illness. Plus, when you don’t get enough sleep, it’s harder for your body to fight off infections. It can also make you feel physically weaker, making even basic tasks seem much more difficult than usual. And as if all that weren’t bad enough... not getting quality shut-eye can also increase your risk of depression and anxiety—which are stressors in their own right!

Stay Hydrated
The single most important thing you can do for your immune system is stay hydrated. Studies have shown that people who drink plenty of water are much less likely to get sick than those who don’t. Keep a bottle with you at all times, even if it’s just a few ounces. Drink lots of water before meals so that your digestive system runs more smoothly, preventing any unwanted stomach upsets from slowing down your immune system. If you work in an office or other situation where staying hydrated is difficult, be sure to schedule regular breaks in which you go outside and take a long walk. When you exercise, your body sweats—and that’s good because it releases toxins into your sweat. Exercising outdoors will allow fresh air (and sunlight) to enter your body as well; research shows that some types of exercise can help boost T cells by as much as 30 percent for up to four hours afterward!

Boost Your Vitamins and Minerals
One of your body’s first lines of defense against infections is your immune system. Like other parts of your body, it needs vitamins and minerals to perform its functions properly. If you have a balanced diet, taking a vitamin and mineral supplement may help strengthen your immune system. Choose one with around 100 percent or more of your daily recommended value (DV) for each nutrient—this means you’ll get far more than you need on most days. As an added benefit, many multivitamins also contain antioxidants that can help protect cells from damage caused by stress. For example, most multivitamins contain about 25 micrograms of selenium per serving—well over double what you need every day—as well as 25 milligrams of vitamin C and 200 micrograms of vitamin E. Just remember not to take extra supplements without getting medical advice. Pills aren’t regulated like foods are; one pill could contain 10 times or even 100 times your regular amount of nutrients! And be careful not to overdose on calcium, iron, magnesium and zinc—the levels in a typical multivitamin are high enough that taking too much could lead to some very unpleasant side effects.

Eat Right
Foods rich in vitamins, minerals, antioxidants, and other micronutrients help bolster your immune system. Consuming these nutrients boosts your immunity so you can fight off viruses more easily. Follow a healthy diet that includes servings of fruits, vegetables, whole grains, beans, nuts, seeds and fish. Drinking plenty of water also helps keep you hydrated—which is vital for optimal immunity as well as good overall health. This tip comes from both science and common sense; if you’re exhausted from being sick, eating foods like lean meats or lentils (to get energy), leafy greens (for iron) and orange juice (for vitamin C) are great ways to restore yourself quickly. Did I mention studies have shown that growing food organically can cut down on pesticide use? That's always a good thing!

Get Some Exercise
Exercise strengthens your immune system. The more active you are, the stronger your immune system will be. A stronger immune system also helps strengthen your overall health, as well as help you bounce back quicker after an illness or virus attack. So go for a run, play some tennis or even just go for a walk; you’ll get a better night’s sleep while helping boost your immune system against viruses like Covid-19. And remember, it doesn’t have to be long: a twenty minute daily jog can significantly strengthen your immune system!

Keep Fighting Antibiotics Off Your Plate
Studies show that overuse of antibiotics is one of many ways in which we contribute to antibiotic resistance. It may not be a cure for what ails you, but eating as many antibiotic-free foods as possible—particularly fresh fruits and vegetables—can help strengthen your immune system’s ability to fight off potentially harmful germs. A healthy diet will also give you plenty of energy and make you feel great overall! If it’s nice out today (and if it isn't where you are) go enjoy an outdoor meal with some fresh salad greens or antioxidant-rich berries. Be sure they're free from pesticides when buying produce at grocery stores or farmer's markets! They'll give your body everything it needs to fight off nasty viruses like COVID-19 coronavirus.