Dear Jenn,
I have been trying to avoid getting the coronavirus since the beginning of the pandemic. I’m still dodging risks as it mutates. I’m fully vaccinated, I mask up, and socially distance. What can you suggest regarding diet that might help prevent me from becoming infected?
Sincerely,
Dodging Corona
Dear Dodging Corona,
There is just so much we can do to help ourselves from becoming ill and/or transmitting the virus to someone else. Social distancing, public masking, vaccinations, hand washing and good hygiene all help. Below are strategies to give it your best shot—no pun intended.
What Can I Do?
Good health goes a long way in preventing many diseases such as heart disease, hypertension, diabetes, certain cancers, colds, and even the coronavirus. A compromised immune system increases risk and susceptibility to disease, including contagious ones.
1. Dietary Management:
Eating a balanced, healthy diet is a good start! Consuming essential nutrients helps boost your immune system, giving your body what it requires to function at optimal level.
Foods for Boosting Immunity
Studies have shown that fruits and vegetables provide nutrients that can boost immune function. Fruits and vegetables are rich in antioxidants and help oxidative stress. (See my column “How We Control Aging, Part 1: Young at Heart in Teaneck.”) The American Dietetic Association recommends consuming two to three fruits and five servings of vegetables daily.
According to the sources “How Nutrition Can Help To Fight Against COVID 19 Pandemic “ by Faseeha Aman and Sadia Masood, May 2020 in the Pakistan Journal of Medical Sciences; and “Foods To Boost the Immune System” by the Physicians Committee, March 2020, nutrients boost immune function and can help fight infection. Below are nutrients that were cited:
Beta-Carotene: A powerful antioxidant that helps reduce inflammation and boosts immunity. Beta-carotene increases disease-fighting cells in the body. Sources include sweet potato, carrots and green, leafy vegetables.
Vitamin C: A super immune booster that helps fight free radicals and supports the body’s natural immune response. Sources include: oranges, grapefruit, lemons, lime, pepper, strawberries, broccoli, and other fruit.
Vitamin D: May reduce the risk for viral infections including respiratory-tract infections. Vitamin D reduces inflammation and has been linked to prevention of tuberculosis, hepatitis and cardiovascular disease. Sources include: fortified Vitamin D products, dairy products, fatty fish, beef liver, egg yolk, fresh oranges, and sunshine!
Vitamin E: Boosts immune reactions and prevents disease. Sources include: plant-based oils, wheat germ oil, nuts, seeds, avocado, spinach, beet greens, collard greens, red pepper and broccoli.
Zinc: Boosts white blood cells, which fend off microbial invaders. Sources include: nuts, pumpkin seeds, sesame seeds, chickpeas, beans, lentils, legumes, eggs, beef, and dairy products.
Fluids: Transport nutrients, rid wastes including disease-related substances, and regulate body temperature. Recommendation: 8-10 glasses of fluid daily.
Protein: Adequate protein intake maintains the body. Our disease-fighting cells, the white blood cells, are made up of protein. A well-nourished body produces and maintains adequate numbers of these cells to fight off invaders including coronavirus. *Recommended by The Dietary Allowance: Consume 0.8g-1.0 g protein /kg weight for adults.
*Recommendation: If your diet is not adequate, supplement it with vitamins, minerals and/or nutritional supplements. Fortified food products help nutrition intake. Read labels!
2. Weight and Wellbeing:
The Centers for Disease Control and Prevention stated in 2020 that obesity puts one at risk for chronic diseases and severe illness caused by or associated with COVID-19. Obesity results in adverse metabolic and endocrine reactions that induce the immune system to promote inflammation. Obesity increases the risk for severe COVID-related reactions, particularly in the respiratory system. Recommendation: Achieve and maintain desired body weight.
3. Food Safety and Management:
Food-borne gastrointestinal viruses and hepatitis A can be transmitted through contaminated food and cause systemic illness. COVID mainly causes respiratory illness. Food-borne exposure to COVID is not known to be a route of transmission. In addition, there is no evidence of food, food containers and/or food packages being associated with the transmission of COVID. Viruses, including COVID, can survive on surfaces or objects. Practicing good personal hygiene, safe storage and food preparation techniques can minimize risk of contamination and illness.
*Recommendations:
Wash fresh fruit and vegetables with soap and water before eating.
Wash, rinse and disinfect objects and surfaces before and after use in your kitchen.
Keep raw and cooked food separate; this prevents harmful microbes from raw foods contaminating cooked foods.
Avoid sharing chopping boards and utensils for raw and cooked foods. *Raw fish, meat and poultry may contain bacteria. Cooking processes destroy the bacteria.
Never purchase unwrapped food from a self-service counter in a public area.
Frequently disinfect high-contact areas in your home such as: kitchen, bathroom, door knobs, faucets, counters and telephones!
Keep hands/fingers away from the mouth and eyes.
Wash hands for 20 seconds-plus in warm soapy water before preparing or eating food.
4. Exercise and Immune Response:
A healthy body includes strong muscles, bones and tissues as well as a strong immune system. Exercise is divided into four parts: Aerobic, Anaerobic, Flexibility and Balance. All contribute to strengthening the body physically, emotionally and immunologically. The benefits of exercise:
- Increased life expectancy • Burns calories • Fat reduction while building muscle • Weight management • Lower blood pressure • Improved mood and self-esteem • Improved blood sugar control • Improved insulin control • Better control of hunger • Stronger bones and muscles • Improved sleep • Increased energy • Improved balance • Reduced cholesterol • Relief of stress.
5. Adequate Sleep and Immunity:
The body requires restful sleep to recharge and grow in children and teenagers. Restful and adequate sleep is important for good health and immunity. According to the National Sleep Foundation’s “How Sleep Affects Immunity” by Eric Sini and Kimberly Truong, November 19, 2020, without sufficient sleep, one is at risk for developing chronic health problems such as: cardiovascular disease, diabetes, depression, increased sensitivity to allergens, increased inflammation and a suppressed immune system. Sleep boosts memory, including immune memory from vaccines and white blood cells.
*Recommendation: For trouble sleeping at night refer to the book “Say Good Night to Insomnia” by Gregg D. Jacobs. It offers practical suggestions to help better your sleep. It is a worthwhile read.
Conclusion
No food can prevent or cure COVID. However, being in the normal weight range, eating a nutritious diet, regularly exercising and sleeping adequately give the body the edge to fight disease and illness.
Social distancing, masking in public and safe hygiene practices can prevent germs from invading you and your family *If you do not believe in vaccination, social distancing or wearing masks, consider those who are immunocompromised and need to be protected. Let’s help each other and be part of the effort to beat the COVID crisis.
If you want an immunity-building diet, exercise program and lifestyle plan to keep you healthy and less at risk for disease including COVID, reach out to Nutrition Transformations. We will prevail together!
Yours in good health,
Jenn
718-644-1387
See my January Blog on SMART GOALS
By Jenn Chapler, MS RD CDN
