During these intense times, the most important thing is to stay healthy. Since we can't control so much in our lives, it helps to focus on the things that are within our control. In relation to Covid-19, this means adhering to all “external” guidelines to protect yourself and others: These include washing your hands regularly, avoiding touching your face, reducing social contact and wearing a mask.
Strengthen the immune system from the inside out
To protect your body from illness, you can do a lot to build up your defenses from within and work on strengthening your immune system. There is an organ in the body that is significantly involved in the function of the immune system: the intestinal microbiome (1). The trillions of microorganisms that live in your gut have been linked in studies to how well the immune system is able to fight off infections and maintain health (2). That's why it's important, especially in times like these, to pay attention to a balanced intestinal microbiome. reading here more about the microbiome & immune system.
The right food for a healthy microbiome
The food you eat has a big impact on the diversity and balance of your microbiome. Eating a wide range of plant-based foods and avoiding processed foods will help increase the diversity of your microbiome (3). Try to consume plenty of water, fruits, vegetables, nuts, seeds and whole grains, healthy fats such as high-quality olive oil and lean meat or fish. Avoid toxins such as alcohol, salt, sweets and sugary drinks, as well as artificial sweeteners or other additives (4,5). Additionally, it helps to include probiotics such as natural yogurt, raw cheese, as well as fermented foods such as kimchi and sauerkraut (6).
The right lifestyle despite lockdown
In times like these, make sure you get enough exercise and fresh air. Whether you're working out at home with the window open or going for a walk around the neighborhood (please be sure to stay 1m away from other people), try to get 30 minutes of moderate exercise every day. In addition, getting enough sleep is essential for the health of both your microbiome and your immune system. For adults, the recommended amount is between 7 and 9 hours. Don’t forget: your mental health! Make sure you maintain social contact with friends and family through video chats and phone calls.
These are just a few ways you can positively influence your health. Try to use this time as an opportunity to make positive changes that will strengthen your immune system and ensure that you get through this season fit & happy!
References
- Belkaid Y, Hand TW. Role of the Microbiota in Immunity and Inflammation. Cell. 157:121-141 (2014).
- Corrêa-Oliveira R, Fachi JL, Vieira A, Sato FT, Vinolo MAR.
- Regulation of immune cell function by short-chain fatty acids.
- Clin Transl Immunologyl. 5: e73 (2016).
- Rios-Covian D., Ruas-Madiedo P, Margolles A. Gueimonde M, de los Reyes-Gavilan C G, Salazar N. Intestinal short chain fatty acids and their link with diet and human health. Frontiers in microbiology, 7:185 (2016).
- Savin Z, et al. Smoking and the intestinal microbiome. Arch Microbiol. 200(5):677-684 (2018).
- Capurso G, Lahner E, The interaction between smoking, alcohol and the gut microbiome. Best Pract Res Clin Gastroenterol. 31(5):579-588 (2017).
- Tillisch K, et al. Consumption of Fermented Milk Product With Probiotic Modulates Brain Activity. Gastroenterology. 144(7):10.1053/j.gastro.2013.02.043 (2013).
