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The World Health Organization’s (WHO) Director-General shared five tips to look after your physical and mental health during the COVID-19 pandemic. The suggestions may not only protect your health in the long-term but could also help you fight COVID-19 if you become ill<\/strong><\/em><\/p>\n In a media briefing held March 20, 2020, World Health Organization (WHO) Director-General Tedros Adhanom Ghebreyesus gave advice for individuals around the world who are “adjusting to a new reality” during various levels of quarantine imposed to slow the spread of novel coronavirus (COVID-19).[i]<\/a><\/strong><\/sup><\/p>\n “During this difficult time, it’s important to continue looking after your physical and mental health. This will not only help you in the long-term, it will also help you fight\u00a0COVID-19<\/strong><\/a>\u00a0if you get it,” Ghebreyesus said, before offering five solid steps that virtually everyone can take to boost immunity and stay healthy not only during this pandemic but also after it ends.<\/p>\n 1. Eat a Healthy and Nutritious Diet<\/strong><\/p>\n This helps your immune system to function properly, Ghebreyesus noted.[ii]<\/a><\/sup><\/strong>\u00a0Indeed, whole foods are a powerful force to boost your\u00a0immune function<\/a><\/strong>, including plenty of fruits and vegetables, which are rich in vitamins, antioxidants and other phytochemicals.<\/p>\n Flavonoids<\/strong><\/a>, for instance, found in berries and onions, among other produce, reduce the incidence of upper respiratory tract infections,[iii]<\/a><\/strong><\/sup>\u00a0while vitamin C, found in foods like broccoli and kiwi, exerts anti-viral immune responses[iv]<\/a><\/sup><\/strong>\u00a0<\/sup>as well as has antioxidant, immunomodulatory and anti-infectious effects.[v]<\/a><\/strong><\/sup><\/p>\n Fermented foods and beverages, such as yogurt and kefir, are also beneficial. Consuming a probiotic drink has been found to reduce the incidence of influenza in children[vi]<\/a><\/sup><\/strong>\u00a0while eating yogurt fermented with Lactobacillus delbrueckii ssp. bulgaricus augmented natural killer cell activity and reduced the risk of catching the common cold among the elderly.[vii]<\/a><\/strong><\/sup><\/p>\n Specific superfoods, like\u00a0turmeric<\/a><\/strong>\u00a0and its active ingredient\u00a0curcumin<\/a><\/strong>, garlic and\u00a0mushrooms<\/a><\/strong>, can further support your immune system health.<\/p>\n 2. Limit Your Alcohol Consumption and Avoid Sugary Drinks<\/strong><\/p>\n Excess\u00a0alcohol<\/strong><\/a>\u00a0consumption affects booth innate and adaptive immunity, leading to a significant weakening of your defenses and heightening the risk of infections.[viii]<\/a><\/strong><\/sup><\/p>\n Avoiding not only sugary drinks but sugar in general will also benefit your immune function, while a\u00a0high sugar intake<\/a><\/strong>\u00a0is associated with an increased mortality risk from all causes.[ix]<\/a><\/strong><\/sup><\/p>\n 3. Don’t Smoke<\/strong><\/p>\n “Smoking can increase your risk of developing severe disease if you become infected with COVID-19,” according to Ghebreyesus.[x]<\/a>\u00a0<\/strong><\/sup>If you need\u00a0help quitting smoking<\/a><\/strong>, there are many natural strategies that may help, many of which can easily be done while you’re at home.<\/p>\n Exercising at moderate intensity for five minutes can temporarily reduce your desire to\u00a0smoke<\/strong><\/a>\u00a0along with tobacco withdrawal symptoms,[xi]<\/a><\/strong><\/sup>\u00a0for example, while continued physical activity can help you to quit in the longer term, possibly by improving your mood and self-efficacy.[xii]<\/a><\/sup><\/strong><\/p>\n Fresh lime can also help to cut cravings,[xiii]<\/a><\/strong><\/sup>\u00a0while acupuncture, self-massage, essential oils (including\u00a0black pepper essential oil<\/a><\/strong>) and mindfulness training can help with smoking cessation.<\/p>\n 4. Exercise<\/strong><\/p>\n WHO recommends 30 minutes of physical activity a day for adults and one hour a day for children. “If your local or national guidelines allow it, go outside for a walk, a run or a ride, and keep a safe distance from others. If you can’t leave the house, find an\u00a0exercise<\/strong><\/a>\u00a0video online, dance to music, do some yoga, or walk up and down the stairs,” Ghebreyesus said.[xiv]<\/a><\/strong><\/sup><\/p>\n Exercise boosts your immune system in multiple ways, including causing white blood cells, which fight disease, to circulate more rapidly, allowing them to detect illnesses sooner.<\/p>\n The rise in body temperature that occurs when you break a sweat during your workout could also help your body fight off infections, similar to the effects of a fever.[xv]<\/a>\u00a0<\/strong><\/sup>In a review published in Exercise and Sport Sciences Reviews, it’s further noted:<\/p>\n “[M]oderate intensity exercise reduces inflammation and improves the immune response to respiratory viral infections.<\/em><\/strong><\/p>\n We hypothesize that acute and chronic moderate exercise induces a level of stress hormones that down-regulates excessive inflammation within the respiratory tract and aids in activating innate anti-viral immunity \u2026 “[xvi]<\/a><\/sup><\/em><\/strong><\/p>\n<\/blockquote>\n In addition to regular exercise, you’ll also want to be sure you’re not sitting too much. “If you’re working at home, make sure you don’t sit in the same position for long periods. Get up and take a 3-minute break every 30 minutes,” Ghebreyesus advised.[xvii]<\/a><\/strong><\/sup><\/p>\n Indeed,\u00a0excess sitting<\/a><\/strong>\u00a0is a risk factor for disease in its own right and has even been linked to an increased risk of death from all causes.[xviii]<\/a><\/sup><\/strong><\/p>\n 5. Look After Your Mental Health<\/strong><\/p>\n If you’re feeling excessively stressed or anxious over COVID-19, the blow this stress has to your immune system may increase your risk of infection.[xix]<\/a>\u00a0<\/strong><\/sup>So Ghebreyesus’ advice to protect your mental health is wise:<\/p>\n “It’s normal to feel\u00a0stressed<\/a>, confused and scared during a crisis. Talking to people you know and trust can help. Supporting other people in your community can help you as much as it does them.<\/strong><\/em><\/p>\n Check in on neighbors, family and friends. Compassion is a medicine. Listen to music, read a book or play a game. And try not to read or watch too much news if it makes you anxious. Get your information from reliable sources once or twice a day.”[xx]<\/a><\/sup><\/strong><\/em><\/p>\n<\/blockquote>\n These tips are especially pertinent during a pandemic, but remember that supporting your immune health is something that can be done year-round. The more you lead a healthy lifestyle, the better prepared your body will be — on a physical, mental and emotional level — to deal with external stressors or pathogens.<\/p>\n References<\/strong><\/p>\n <\/p>\n [i]<\/a>\u00a0WHO Director-General Media Briefing March 20, 2020<\/a><\/strong><\/p>\n [ii]<\/a>\u00a0WHO Director-General Media Briefing March 20, 2020<\/a><\/strong><\/p>\n [iii]<\/a>\u00a0Adv Nutr. 2016 May; 7(3): 488-497.<\/a><\/strong><\/p>\n [iv]<\/a>\u00a0Immune Netw. 2013 Apr ;13(2):70-4. Epub 2013 Apr 30. PMID: 23700397<\/a><\/strong><\/p>\n [v]<\/a>\u00a0Eur J Microbiol Immunol (Bp). 2019 Oct 3 ;9(3):73-79. Epub 2019 Aug 16. PMID: 31662885<\/a><\/strong><\/p>\n [vi]<\/a>\u00a0Lett Appl Microbiol. 2014 Dec ;59(6):565-71. Epub 2014 Oct 30. PMID: 25294223<\/a><\/strong><\/p>\n [vii]<\/a>\u00a0Br J Nutr. 2010 Oct;104(7):998-1006. Epub 2010 May 21. PMID: 20487575<\/a><\/strong><\/p>\n [viii]<\/a>\u00a0Alcohol Res. 2015; 37(2): 153-155.<\/a><\/strong><\/p>\n [ix]<\/a>\u00a0Am J Clin Nutr. 2019 Feb 1 ;109(2):411-423. PMID: 30590448<\/a><\/strong><\/p>\n [x]<\/a>\u00a0WHO Director-General Media Briefing March 20, 2020<\/a><\/strong><\/p>\n [xi]<\/a>\u00a0J Phys Ther Sci. 2016 Mar ;28(3):983-91. Epub 2016 Mar 31. PMID: 27134398<\/a><\/strong><\/p>\n [xii]<\/a>\u00a0Prev Med. 2008 Aug;47(2):215-20. Epub 2008 May 16. PMID: 18572233<\/a><\/strong><\/p>\n [xiii]<\/a>\u00a0J Med Assoc Thai. 2012 Dec ;95 Suppl 12:S76-82. PMID: 23513469<\/a><\/strong><\/p>\n [xiv]<\/a>\u00a0WHO Director-General Media Briefing March 20, 2020<\/a><\/strong><\/p>\n [xv]<\/a>\u00a0MedlinePlus, Exercise and immunity<\/a><\/strong><\/p>\n [xvi]<\/a>\u00a0Exerc Sport Sci Rev. 2009 Oct; 37(4): 157-164.<\/a><\/strong><\/p>\n [xvii]<\/a>\u00a0WHO Director-General Media Briefing March 20, 2020<\/a><\/strong><\/p>\n [xviii]<\/a>\u00a0J Am Med Dir Assoc. 2019 Jul 1. Epub 2019 Jul 1. PMID: 31272857<\/a><\/strong><\/p>\n [xix]<\/a>\u00a0Brain, Behavior, and Immunity February 2009, Volume 23, Issue 2, Pages 217-224<\/a><\/strong><\/p>\n [xx]<\/a>\u00a0WHO Director-General Media Briefing March 20, 2020<\/a><\/strong><\/p>\n\n
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