How to Level Up Your Immune System
Let’s tell this virus to go back from whence it came.
Disclaimer time: This isn’t a set of cheat codes that’ll shield you from COVID-19, let alone every other micro-abomination nature’s wrought.
Let’s face it—it’s an odd time, people are scared, and some are doing anything to dodge this virus. Things like dressing as 17th century plague doctors, and drinking fish tank cleaner. We wish the latter were a joke, too, especially since the guy died from it.
The fact is, we’re going toe to toe with a new ailment, the likes of which we haven’t yet faced. And while the mortality rate is still too low to cry apocalypse, that this strain of coronavirus is novel means a lot of us will get it, since our immunities have never dealt with it before.
Plus, it’s more infectious than the flu, so there’s that part, too.
But hold on, Omega Man, you’ll like this: A well-oiled immune system does give you a fighting chance to beat COVID-19. A chance.
That’s not a 100% guarantee, but it’s better than shitting yourself.
Heed these tips, gentlemen, and you might just bitch slap this bug into oblivion.
Think Zinc. Think of zinc as the Spartans of your immune system. While science is unsure why, the theory is that zinc blocks viruses from entering our cells. And according to the U.S. National Library of Medicine, not consuming zinc can actually leave your immune system vulnerable to an attack, like a cute antelope at a croc-laden lake. Basically without zinc, we’d be dead. But, it’s easy to absorb in foods like eggs and meat. And you don’t need much; 15 mgs a day will do, according to Dr. Joe Schwarcz, Director of McGill’s Office of Society and Science. Plus, zinc helps keep your sperm working and it plays a key role in making testosterone.
Same With Vitamin D. Not unlike zinc, vitamin D’s tough. Aside from keeping our bones from breaking, some Harvard studies show vitamin D can fight cancer cell growth, inflammation, and yes, infections. There’s some vitamin D to be had in foods like fish that’s high in oil, as well as eggs and red meat. That said, if you take one Vitamin D3 capsule a day, it’ll help. But don’t just bank on supplements alone.
Get Your Gut Right. According to that aforementioned US Library of Medicine article, what lives in your gut matters big time. Turns out our gastrointestinal tracts are homes—or “microbiomes”—to not just all manner of microorganisms, but immune cells, too, and our health counts on their constant communication. And based on this 2017 article from the same aforesaid institution, evolution proves our digestion and immunity have shared common traits for ages, like the abilities of “nutrient acquisition and host defence.” Enter the need for “probiotics” and “prebiotics,” both of which your gut and immune system need to keep the discourse flowing.
Here’s the difference between the two:
a) Probiotics. Probiotics are vessels for living organisms, the bacteria we mentioned that keep our guts nice and healthy. Think cheese, yogurt, and even fermented stuff like kimchi.
b) Prebiotics. Since probiotics are technically alive, think of prebiotics as their Dr. Frankenstein. Prebiotics are plant fibres that help good gut bacteria grow, meaning you need them to keep your probiotic content high. Root veggies like onions, yams, garlic, and asparagus are goldmines for probiotic production, and same with fruits like bananas.
Sleep (Like Your Life Depends On It). We’ve all heard it a million times—eight hours of sleep is a must. But, why, right? It’s simple. According to sleepfoundation.org, a lack of enough sleep leads to less “cytokines” being made in your body, a “protein that targets infection and inflammation.” So if you had a rough night, get a half-hour nap in or two the next day.
Kill The Fear. Believe it or not, worrying will mess with your health. According to Jennifer J. Heisz, Associate Professor of Kinesiology at McMaster University in Hamilton, fearing the unknown trips our “amygdala’s,” the part of our brains that scream when danger’s around. “It acts like a trigger-happy alarm that interfaces with the stress system to keep our body and mind on high alert for as long as we are feeling anxious.” Now, “acute” stressors, like getting chased by an axe-wielding maniac, is actually not bad for you. “Chronic” stress, however, is. So, if you stay anxious about something you can’t control, it’ll ding your cells, and thus, impair your immunity. They call this “chronic anxiety,” and if it sounds like you, there’s help (and it’s free).
Break A Sweat. Sure, the gym’s closed, but the sidewalk’s not (neither is your living space, you push-up abandoners). That same article from McMaster describes a study the university did to test the effects of cardio exercise on stress. They split a group of students into two: One used stationary bikes for 30 minutes a time, three days a week, for six weeks, and the other did zilch. The results? The students who busted their asses were in a better mood than the ones who didn’t, plus their blood tests showed less inflammation.
And Don’t Skip The Shot. Not to sing the obvious here, but, viruses hate vaccines. To quote this Harvard Medical School report from 2014, “vaccinations for influenza and S. pneumoniae have significantly lowered the rates of sickness and death in older people when compared with no vaccination.” That means if you’re over 60, or know someone who is, don’t even think of risking it. Why? The flu shot won’t keep COVID-19 away. But, you don’t want to get the flu then contract COVID-19 on top of it. According to Yalemedicine.org, not having the flu if you get COVID-19 keeps things way simpler for health care pros who have to treat you.
While these measures aren’t bulletproof, again, they can give you an edge in this battle.
And sometimes, that edge can make a world of a difference.
Stay safe out there, guys.