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There is a lot of panic around the world as humanity braces through the impact of the Corona virus. And there is lot of information and misinformation too that’s has been inundating our electronic devices and our minds. Well, the purpose of this blog is to not add more to that information overload but shortly and succinctly put some simple things that one can do to help tune their immune system up.

The first step is reducing exposure to the virus as much as you can and the best strategy there for public at large is to practice social distancing. This means avoiding any unnecessary travel, gatherings and staying home as much as possible. This would work better than wearing gloves and mask in many situations and we need those gloves/masks for the first responders and healthcare professionals who are at the forefront of this pandemic.

Secondly, creating a habit of consciously not touching your face with your fingers that we do unconsciously all the time. Hand washing properly for 20 seconds with soap and water works better than hand sanitizers in killing the virus.

Thirdly, and most importantly getting your immune system in the best possible shape with following steps:

• Eat lots of fruits and vegetables that are loaded with vitamins, minerals, water and fiber which helps nourish a healthy microbiome and immune system.
• Stocking up on dry beans and lentils in your pantry rather than more processed or canned goods. Beans are cheaper and have longer shelf life and can be used to cook very wholesome bean chilies. You get the fiber, complex carbohydrates, protein and minerals/vitamins that again feeds a healthy microbiome.
• Avoid refined and processed foods as they are loaded with unnecessary and harmful chemicals and oils/salt/sugars which lowers immunity.
• Minimize and if possible completely avoid animal foods like dairy, eggs, poultry, fowl and meats as the saturated fats and animal protein and endotoxins in them causes chronic inflammation that keeps the immune system busy and you exposed to get infections.
• Stay well hydrated with water, can add lemon or mint or cucumber to add more flavor and nutrients but stay away from any processed/packaged version of water or sugar/artificially flavored beverages.
• Eat enough foods from the vegetables, fruits, beans, whole grains but try to limit the feeding window from 10am to 6pm or noon to 8pm. The purpose being that you allow 14-16 hours of no food in the body so that it can completely focus on cleaning and detoxification and allow the immune system to tune up. This happens because the body does not have to use its energy for digesting food and so close to 80% of the body’s energy gets freed up when no digestion is going on.
• With the social distancing and staying home time, good to catch up on any sleep deficit and try to get good quality 7-8 hours of sleep daily as that strengthens the immune system.
• Having some warm green tea with lemon and taking a daily dose of vitamin D around 4000-5000 units would also help boost your immune system.
• Taking precautions and preparing is good but please don’t panic as that raises cortisol and tanks your immune system.
• Getting some fresh air every morning with open windows in the home and doing deep breathing and meditation will help ease your mind, lower stress, increase parasympathetic tone all of which will help in boosting immunity.
• Going for daily walk in fresh air and sunlight in a non crowded area would keep your body active and brain healthy. Avoid going to crowded places or gyms where you would have even more risk of exposures.
• Having daily prayer practice would help improve the spiritual aspect of your life and help ease the anxiety from all things going around in the world
• Lastly, using all the extra time that you may have with staying home on learning some new skills, spending quality time with family, learning to cook are just some examples of engaging your mind to better use and lower the anxiety at the same time.

So in the end, prepare well, take precautions of social distancing and doing all things to improve your immune system to fight the Corona Virus/COVID-19 pandemic with a healthy body, mind and soul.

In health and wellness,

Till next blog,

Soham Patel, MD, DipABLM

Medical Disclaimer: All the information in this blog is for education purposely only, and does not constitute professional medical advice in any shape or form. If you are feeling sick, please seek care from a qualified health professional near you or local health department so you can get appropriate and timely diagnosis and treatment.