We can’t always control our environment, but by eating nutritious foods, incorporating mindful breathing practices and building good sleep habits into family routine, we can strengthen our immunity plus build long-term health benefits.
Food:
Being sequestered at home during the COVID-19 pandemic may be a good time to get out the cookbooks and start preparing family-friendly meals from scratch.
· According to Amsterdam based nutritionist Jess Feltes, “the key vitamins and minerals that support immune health include: Vitamins A, C, D and Zinc. An easy way to meet these requirements is to eat a balanced diet with variety of foods and make your plates colorful.” Try eating whole foods such as lentils, spinach, or fish and cutting down on white sugar, refined starches and highly processed foods which can lower immunity.
· Healthy gut flora is a major barrier against pathogens and integral to the immune system Jess recommends adding probiotics to help boost immunity which can be found naturally in fermented foods such as Greek yogurt, sauerkraut, kefir, miso, kimchi and kombucha.
· Hydration is another important factor to support immunity and keep mucous membranes moist. Jess suggests doing fruit/herb infused waters such as combining cucumber and lemon, strawberry and mint, apple and lime or orange and blueberry.
· As for more traditional ayurvedic approaches, nutritionist Nirmala Abraham suggests making an anti-inflammatory drink with hot water, turmeric, black pepper and honey. Also, adding plenty of fresh ginger, garlic or fenugreek to vegetables, curries and sautéed dishes.
· Adds Jess Feltes: “It is important to avoid mega-dosing any foods or vitamins. And of course, while foods can boost immunity, healthy food alone will not cure a cold or kill a virus.”
Breathing:
Being anxious or stressed can raise cortisol levels and lower your body’s ability to fight infection. It is helpful to do deep breathing and meditation to lower stress and fear.
· Says Amsterdam based yoga teacher and breath worker Johanna Lehmann, “Box breathing is a powerful stress reliever for both kids and adults.” She suggests using this technique to help teens to calm down (e.g. after an argument) and to improve concentration. To do box breathing - Empty your lungs to the count of 4, try to hold the breath for a count of four, inhale for a count of four, keep your lungs full for a count of four.
· To improve sleep at night, Johanna suggests a method called “Sleepy Breath” which activates the parasympathetic nerves and helps kids and adults to relax. To do sleepy breath: Get comfortable and start breathing slowly, notice your belly and chest rising with every inhalation and sinking down with exhalation. Inhale to the count of 3. Exhale to the count of 4. Inhale to the count of 3. Exhale to the count of 4. Repeat up to 10 times. If 3 in and 4 out breath is too hard, you can also inhale to the count of 1 and exhale to the count of 2. It’s important to make the exhale longer than the inhale.
Sleep:
Finally, research showing that getting your zzz’s keeps your immune system buzzing along as it should. If you or your teen cuts back on your sleep, you may each be more prone to viral and bacterial infections and may have a higher risk of developing depression.
· Try to avoid artificial blue light an hour before bedtime and avoid caffeine after midday.
· If the constant stream of social media is affecting your sleep, turn off devices particularly at night.
· Finally, keep your home well ventilated and get fresh air every morning by opening windows.