COVID-19 has been linked to over 890,000 deaths in the U.S. so far. We have seen several variants and over 72 million recorded cases. We have been through 2 years of public health measures like masks, social distancing, and lockdowns.
While we know a lot more now, we also know that we have ways to reduce the risks of developing COVID-19 that have been well documented as effective. And after 2 years of extreme public health measures, it would do well to revisit one way to help. Having a mental health condition like anxiety or depression weakens the immune system, decreases your body’s ability to fight off illnesses, and makes you more vulnerable to common colds, flu, and other viruses.
The link between physical health and psychological well-being is real, and experts call it psychoneuroimmunology. Research shows that depression increases the production of proinflammatory cytokines while compromising immune response. Anxiety and stress can trigger the body’s fight-or-flight response, which increases cortisol levels and alters immune system responses. And other mental health conditions, such as bipolar disorder, have long been associated with immune system dysfunction.
Seeking treatment for mental health issues is a critical step in strengthening the immune system. Here are 10 recommendations to strengthen your body’s ability to fend off viruses.
10 Ways to Boost Immunity
1. Protect your body with probiotics.
A 2014 study shows that probiotics support gut health and boost the immune system, which can help you fight off viruses. Include fermented foods like sauerkraut, kefir, or kimchi in your daily diet for added immunity support.
2. Eat a rainbow every day.
Increase your intake of colorful fruits and vegetables. These antioxidant-rich foods have anti-viral properties that act as an army against foreign invaders, such as viruses and bacteria.
3. Add mushrooms to your diet.
The unique and diverse compounds in these fungi, not found in other plants, have been found to have immune-enhancing effects. Eat and cook with mushrooms and consider taking them as supplements. Among the most researched therapeutic mushrooms are Lion’s mane, shiitake, reishi, and cordyceps.
4. Stay hydrated.
Staying hydrated is critical for fending off viruses. Water oxygenates your brain and body so they can function at optimal levels. When your cells are operating at full capacity, they are better able to perform their primary functions. And when your brain is well-hydrated it helps you handle stress more effectively and allows you to make better decisions to help minimize your exposure to illness. F
5. Eliminate or limit alcohol consumption.
Excessive drinking disrupts immune pathways and, according to a 2015 review of alcohol and the immune system, increases susceptibility to pneumonia and other illnesses. Chronic alcohol abuse also reduces the number of virus-fighting T-cells in the body, which lowers your ability to keep illnesses at bay. And a study in the journal Alcohol found that a single episode of binge drinking significantly disrupts the immune system.
6. Make sleep a priority.
A 2015 trial in the journal Sleep found that compared to people who sleep more than 7 hours a night, those who get only 6 hours or less of shut-eye are 4 times more likely to catch a cold after being exposed to the virus. Other research shows that chronic sleep deprivation suppresses the immune system. Be sure to seek help for sleep disorders, aim for 7-8 hours a night, and stick to an evening routine that encourages relaxation and restful sleep.
7. Add garlic to your diet.
Consuming garlic can increase the number of T-cells—the body’s natural virus fighters—in the bloodstream. Findings from a 2012 study in Clinical Nutrition show that taking aged garlic extract minimizes cold and flu symptoms and shortens the duration of viral illnesses.
8. Get adequate vitamin D levels.
Often referred to as the “sunshine vitamin,” vitamin D is actually a hormone that should be called the “immunity vitamin” thanks to its positive effects on the immune system. A 2009 report analyzed vitamin D levels in American adults and found that over 75% had low levels of this important vitamin. Get your levels checked and optimize them if necessary.
9. Power up with zinc.
This potent nutrient supports the immune system and helps your body defend itself from invading viruses and bacteria. Fuel up on zinc-rich foods like beef, oysters, lamb, asparagus, spinach, and pumpkin seed and consider taking zinc supplements.
10. Get moving.
Doing moderate exercise on a regular basis has been scientifically proven to enhance the immune system and reduce the risk of illness. It appears that even a single workout can give the immune system a boost. Going overboard with highly intense exercise, however, may have a negative effect on your ability to fight off viruses. A healthy approach is to walk quickly for at least 30 minutes a day.
If you’re struggling with anxiety, panic attacks, depression, or other mental health issues, you aren’t alone—45% of Americans say the coronavirus pandemic has impacted their mental health. Your mental well-being is more important than ever. Don’t wait to seek help or get treatment. Your physical health will be positively impacted.