Written by Janele Bayless, LPC, RDN | Wellness Coordinator for Nutrition Education
You may be wondering what you can do to avoid catching COVID-19. Contrary to what some news and social media outlets may be touting, there’s no particular food or supplement that can prevent people from getting the novel coronavirus. Rather, following basic protective measures, such as proper hygiene and social distancing, can help lower your risk of catching COVID-19.
There are, however, several ways you can boost your immune system to help your body fight potentially harmful pathogens.
Get Enough Zzz’s
Sleep and immunity are closely tied, with one study finding that people who slept fewer than 6 hours per night were more likely to catch a cold versus those who slept 6 or more hours each night.1 Aim for getting 7 or more hours of sleep each night, and avoid screen time at least 30 minutes before bedtime and caffeine intake at least 6 hours before bedtime.
Pick Plant-Based Foods
Foods with fiber keep your gut’s microbiome healthy which can prevent harmful pathogens from entering the digestive tract.2 Antioxidants found in fruits, vegetables, herbs and spices can play an anti-inflammatory role, preventing diet-related diseases.3 Similarly, fruits, vegetables, beans, legumes, nuts and seeds are rich in nutrients like vitamin C which can reduce the duration of the common cold.4
Hone-in on Healthy Fats
Omega-3 fatty acids, found in foods like salmon and chia seeds, may help the body fight inflammation.5 Similarly, olive oil has anti-inflammatory qualities that can assist the body in fighting off harmful disease-causing bacteria and viruses.6
Focus on Fermented Foods
Yogurt, sauerkraut, kimchi and kefir are fermented foods that have beneficial bacteria called probiotics which help to create gut bacteria that help your immune system differentiate between normal, healthy cells and pathogens that may be harmful to the body.7 If you’re not a fan of these foods, consider taking a probiotic supplement.
Engage in Activity
Moderate, regular exercise may help reduce inflammation and regenerate immune cells more regularly.8 Prolonged exercise has the potential to suppress your immune system so aim for around 150 minutes per week of moderate exercise, such as brisk walking, biking, jogging, dancing, and hiking.
Stay Hydrated
While water doesn’t directly protect you from germs and viruses, being dehydrated can cause headaches and disrupt functions like mood, concentration, physical performance, digestion, and heart and kidney function. These complications can increase your susceptibility for getting sick.9 Aim for 8 cups of fluid per day or, for a more accurate measure, take your weight in pounds and divide it by 2.2 to determine how many fluid ounces to consume (example: 150 pounds / 2.2 = 68 fluid ounces or 8.5 cups).
Sources
- https://www.ncbi.nlm.nih.gov/pubmed/26118561
- https://www.ncbi.nlm.nih.gov/pubmed/28165863
- https://www.ncbi.nlm.nih.gov/pubmed/27881064
- https://www.ncbi.nlm.nih.gov/pubmed/23440782
- https://www.ncbi.nlm.nih.gov/pubmed/23010452
- https://www.ncbi.nlm.nih.gov/pubmed/27580701
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3337124/
- https://www.ncbi.nlm.nih.gov/pubmed/26477922
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/