Whether it’s winter, flu season, or right now with coronavirus, the best way to support your immune defenses is to stick to a healthy lifestyle. The 4 tips below are meant for prevention. If you get sick, make sure you seek medical advice.
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Sleep, sleep, sleep
Sleep is a key part of keeping your body in balance. During an outbreak, aim for at least 7 to 8 hours, and for some people even 9. Go to bed a bit earlier so you can feel sharp the next day. And if you can, a short early-afternoon nap can also help.
Eat a balanced diet
To support your immune system, focus on alkalizing, nutrient-dense foods: fruits and vegetables (wash them well). Avoid too much sugar (and foods with a high glycemic index), and cut back on meat, which can be more acid-forming.
Some key nutrients:
Vitamin A (supports white blood cell and antibody production): carrots, spinach, sweet potatoes, organ meats, …
Vitamin C (antioxidant and supports cytokine production): lemon, orange, parsley, blackcurrant, …
Vitamin E (supports immune response): vegetable oils like canola/rapeseed, sunflower, …
Vitamin D (supports white blood cells): oily fish like sardines, cod liver, mackerel, …
Magnesium: chocolate, bananas, almonds, cashews, seafood, …
Tip: in the morning on an empty stomach, you can drink lemon juice mixed with warm water.
Relax
Stress weakens the immune system. Make time for yourself, to unwind, read, or do breathing exercises 3 times a day, like cardiac coherence, using this breathing rhythm:
5 seconds inhale, then 5 seconds exhale, for 5 minutes
That’s about thirty breaths (6 per minute) in 5 minutes. Don’t count them, set a 5-minute timer instead, or follow a YouTube video to guide you.
Stay physically active
In winter, under normal circumstances, try to do outdoor physical activity, ideally at least 30 minutes per day, whether it’s walking, an easy jog, or a run training session. This can lower the risk of respiratory infection. Don’t suddenly ramp up your training volume, stay consistent and listen to how you feel. Take extra precautions in below-freezing temperatures.
During the coronavirus crisis, if a lockdown is declared, try to keep moving at home anyway: general strength and conditioning (upper and lower body) at home so you don’t lose too much muscle. You don’t necessarily need weights, but above all, don’t try acrobatics on chairs because a household accident can happen fast.
If you have an indoor trainer or a stationary bike, swap your running workouts for cycling. And if you have a treadmill, you can train on that too.
Reminder: the tips above are not meant to cure anything, they are for prevention by supporting your immune system.Staying positive is also one of the best ways to stay in shape.