Tips For a Strong Immune System and Supporting Mental Health from Registered Dietitian Valerie Rawlinson

Here's a brief overview of evidence based diet/lifestyle choices people can make to maximize immune function, with the hopes of also preventing negative mental/emotional impacts from fear and isolation during outbreaks. 

1.  Nutrition.  A.  Increase your fruit and vegetable intake to 5 or more per day.  Go for variety and color, try bright and dark ones like kale, beets, berries.  B.  Minimize your sugar intake, boluses of sugar impair immune function. 

2.  Exercise.  Moderate exercise increases your immune function.  It increases your circulation and gets those immune cells everywhere to do their job. 

3.  Get enough sleep.  Adults need 7-9 hours, children need more.  Your immune system needs rest as well as nutrients and exercise. 

4.  Minimize stress and develop a varied toolbox of skills to handle it healthily.  It suppresses your immune system.  Exercise, meditation, yoga and other relaxation techniques, prayer, current or new hobbies relaxing with family and friends- do what works for you and try new things to find your balance and peace. 

5.  Social contact- social isolation suppresses the immune system.  Stay in close contact and share love, companionship with family and friends in ways that you can with minimal risk.  Phone calls, face time and video calls, sending cards, e-mails, facebook, add in whatever you can to stay in close touch with loved ones.  Outbreaks are scary.  Frustrating.  Share it, we're all in this together, you're not alone.  All the feelings are ok, and you're not the only one feeling them.   

6.  Positive attitude and laughter have good evidence of increasing immunity.  Laugh!  Dance!  Practice gratitude for what's going well. Listen to uplifting music, watch comedies and stand-up, read humor books, and call a friend just to tell a joke.  Or ask for one.  Have hope.  

Others- the obvious hand washing and sanitation/infection control, avoid smoking and keep alcohol intake moderate.

Resources:

https://www.who.int/emergencies/diseases/novel-coronavirus-2019/advice-for-public - Scroll down, there's a couple of PDF's on helping adults and children deal with stress during the outbreak. 

https://www.health.harvard.edu...