As we await a coronavirus vaccine, maintaining a good diet, staying physically active, and managing stress can enhance your immune system

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While we may need to practice social distancing for up to 18 months until a COVID-19 vaccine is available, there are several evidence-based strategies we can use to maintain our health and reduce the risk of mental health issues during this period of uncertainty and stress.

Recent evidence indicates that some younger individuals may experience strokes after contracting the virus. However, most hospitalised, intensive care, or deceased COVID-19 patients have underlying health conditions. A study found that 89% of those hospitalised in the US had at least one underlying condition, such as high blood pressure, high blood sugar (particularly type 2 diabetes), obesity, and lung issues.

Data from the UK National Health Service revealed that 72.7% of the first 2,204 COVID-19 patients in intensive care units were overweight or obese. These conditions are linked to lifestyle factors like poor nutrition, lack of physical activity, smoking, excessive alcohol use, and high stress levels. It’s apparent that we’ve created a society where it’s tough to stay active, eat well, drink moderately, and manage stress. This needs to change, as it’s crucial for preventing major diseases like heart disease and diabetes, as well as protecting against new infectious diseases.

A study shows only 12% of Americans are in optimal metabolic health, suggesting similar statistics in other Western nations. A growing body of evidence connects our unhealthy lifestyles to viral diseases, especially respiratory ones. High blood sugar impairs immune function, excessive body fat disrupts immune regulation leading to chronic inflammation, and insulin resistance or pre-diabetes can weaken the immune response to respiratory viruses.

While we might need to alter our lifestyles for a year or more during the wait for a vaccine, addressing these lifestyle factors can enhance our current and future well-being. These factors impact not only recovery from viruses and respiratory infections but also the overall quality of life in many countries. Prioritising national health is essential, and this approach is overdue. Developed countries have significantly under-invested in preventive health measures that reduce chronic diseases and improve both life expectancy and quality of life through healthier living.

Healthy organisms naturally resist infections — a fact true for plants, animals, and humans. Maintaining optimal health is our best defense against pandemics until vaccines are available. We have identified three modifiable risk factors:

1. Diet: Better nourished individuals are less prone to mental and physical health issues. Essential nutrients like vitamins C and D and zinc are crucial for boosting immunity. A healthier diet lowers the risk of mental health problems. Low vitamin D levels are a risk factor for COVID-19, yet these nutrients are easy and affordable to replenish. A nutritious diet involves consuming whole foods like fruits, vegetables, nuts, legumes, fish, and healthy fats while reducing ultra-processed foods.

2. Exercise: Physical fitness extends life and improves its quality. High cardiorespiratory fitness correlates with fewer respiratory illnesses and better recovery from them. Achieving fitness involves prioritising daily walks and engaging in more vigorous activities if possible, ideally outdoors with loved ones, while being mindful of one’s fitness level.

3. Stress: Stress weakens immunity by disrupting cortisol regulation, which can suppress immune function. Chronic stress reduces lymphocytes (white blood cells critical for fighting infections), increasing virus susceptibility. Stress-reduction strategies include meditation, yoga, mindfulness, cognitive-behavioural therapy, optimising sleep, and maintaining a healthy diet. Supplements like B vitamins, magnesium, iron, and zinc positively influence stress levels.

Sleep cannot cure coronavirus but can boost the body’s ability to combat it.

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