AMITA Adventist La Grange Memorial Hospital issued the following announcement on May 9.
As a kid, or maybe even as an adult, have you ever wished for a superpower? (My pick? Teleportation!) Nowadays, though, I suspect an increasing number of us would wish for an immune system of steel.
For those of us who weren’t born with a healing factor or bitten by a radioactive spider, the only known methods for combating COVID-19 effectively are social distancing (give ‘em space — six feet!), practicing proper hygiene (i.e., washing your hands for the time it takes to sing “Happy Birthday” twice) and staying home if you are feeling sick. That said, you can pair these measures with a little extra support. After all, Batman has Robin. Form a dynamic duo with foods that fuel your body with natural immunity boosters.
Please discuss any changes in your diet with your doctor before implementing, especially if you have a preexisting medical condition.
What Is an Immunity Booster?
Inflammation is our body’s kryptonite. By reducing inflammation, the body can focus on strengthening its immune system, which in turn makes it better equipped to fight off viruses. Immunity boosters are foods that help reduce inflammation and strengthen your natural defenses against disease:
Immunity Booster What It Does Best Sources
| Protein1 | The building block of the immune system, protein builds, maintains and repairs tissue and to bolster your immune system to help you ward off illnesses | Seafood, poultry, lean meat, eggs, soy products (tofu, tempeh, etc.), beans, lentils, nuts, seeds |
| Produce2,3 | Whole produce is a nutritional powerhouse, providing key nutrients such as beta carotene, vitamins C and D, zinc and fiber | Fresh & frozen fruits and vegetables; aim to have non-starchy vegetables with at least two of your meals and use fruit as dessert |
| Probiotics4 | Good gut bacteria help keep your gastrointestinal system in check and promote overall health | Yogurt (with live cultures) or kefir, with little to no added sugar; tempeh, kimchi, sauerkraut (unpasteurized) |
- Top plain Greek yogurt with berries and chia seeds to satisfy your sweet tooth — it works as a breakfast or a dessert!
- Knock out a serving of veggies early in the day by packing your morning omelet with broccoli and tomato and wash it down with a kefir smoothie
- Similarly, try a spinach salad with chicken and walnuts for lunch or pair salmon with roasted bell peppers and kimchi for dinner
If immunity boosters are the Superman of the food world, "immunity bullies" are the Lex Luthor. These are foods and activities that cause inflammation, forcing your immune system to work harder than it should.
Immunity Bully Worst Sources What You Can Do
| Added Sugar5 | Beverages — soda, juices, sports drinks, sweetened teas and coffee drinks
Cereal Desserts | Swap out sweets with healthy alternatives |
| Poor Sleep | Averaging less than seven hours of sleep per night
Difficulty falling asleep Tossing and turning | Turn off screens at least one hour before bed |
| Sitting Too Much6,7 | Averaging less than 30 minutes of physical activity per day
Sitting for more than one hour at a time | Work toward a goal of 150–300 minutes of aerobic activity/week and 2–3 days of muscle-strengthening activities (i.e., weights, resistance bands, etc.)
Focus on moderate exercises that can be performed at home (i.e., brisk walk, biking, gardening, washing your car) Try a virtual exercise class (many gyms are offering this as an option during the pandemic) |
Original source can be found here.
Source: AMITA Adventist La Grange Memorial Hospital
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