Coronavirus takes a toll. Here’s how to rev up your immune system for the challenge.
As we head into potentially the darkest days of the coronavirus outbreak, eating healthy, staying active and giving our minds a break could be just as important as washing our hands.
University of Washington researchers say they expect the number of COVID-19 cases to peak next week. More than 3,200 people were sick with the virus as of Tuesday morning and at least 48 people had died, according to state and local reports collected by the News & Observer. The researchers are now projecting at least 500 deaths.
Sleep, social and mental health, and a stronger immune system can help protect at-risk people against the virus, medical experts said.
Who are the most at-risk people?
Older adults and people at any age with a serious illness or chronic health condition, such as diabetes, or heart, liver or lung disease, should be careful, medical experts warn.
Also at high risk are those with damaged or weakened immune systems, whether because of cancer, poorly controlled HIV or AIDS, smoking, or an immunosuppressive medication.
Some autoimmune diseases also can mean additional risk, according to the American Autoimmune Related Diseases Association. Autoimmune diseases occur when the immune system mistakes the body’s own healthy cells for foreign invaders and launches a prolonged attack. Patients commonly have more than one autoimmune disease, affecting multiple parts of the body, said Rob Keenan, a Duke Health rheumatologist.
There are over 100 autoimmune diseases, including fibromyalgia, lupus, celiac disease, juvenile diabetes and rheumatoid arthritis. The risk is greatest for those patients with diseases that damage their lungs, Keenan said, such as chronic obstructive pulmonary disorder, asthma and interstitial lung disease.
A stronger immune system
You can support the immune system that you have, Keenan and others said, but the overall strength of your immune system is determined largely by genetics, Keenan said.
“The biggest thing is try to eat healthy, and wash hands, wash hands, wash hands,” he said.
That means using soap and water for at least 20 seconds each time you wash your hands, according to the Centers for Disease Control. Or use a hand sanitizer that contains at least 60% alcohol.
Some herbal and home remedies can be helpful, Keenan said, but all should be used with caution and moderation. Autoimmune patients should be especially careful, he said, because some home remedies could worsen their symptoms. And don’t stop using medications or corticosteroids that suppress your immune system, he added.
“People think that their treatment itself might make them more susceptible to worse disease and affects your risk — and that in part is true — but the caveat is having an autoimmune disease in general makes you more susceptible to infections, especially if it is actively flaring,” Keenan said.
Some of the more popular remedies include:
▪ Elderberry syrup: May have a small ability to boost the immune system
▪ Zinc: Some data shows that zinc lozenges can shorten the duration of a cold or virus, Keenan said, but it’s questionable whether zinc can help you avoid an infection.
▪ Vitamin C: Too much is not a good thing, although anecdotal reports from Italy showed oranges might be helpful, Keenan said.
▪ Vitamin D: Can boost your immune system, but too much can cause problems, including heart palpitations and neurological damage
▪ Vitamin B12: Can be helpful if you have a deficiency, but too much can be toxic and cause neurological problems
▪ Glutamine: An amino acid that helps repair and build immunity and the immune system
▪ Fermented foods: Sauerkraut, kimchi and other fermented foods can be good for you, but can cause gastrointestinal issues in large quantities, Keenan said.
What else can you do?
Sleep is vital, Keenan said, because the body needs at least six hours to maintain its “natural killer cells” — white blood cells that target infected cells — and to deal with stress.
Social and mental health also are critical, said John Gilmore, director of the UNC Center for Excellence in Community Mental Health.
Gilmore noted that stress creates cortisol, a hormone that helps when we are in a “fight or flight” situation, but also can cause serious health problems, such as anxiety and depression, weight gain, heart disease and trouble sleeping, when it builds up in the body.
“Just do things that give you pleasure and make you feel good as much as possible. We are social creatures and as much as possible try to stay in touch with your friends and family and get the support you need,” Gilmore said.
“The other thing is acknowledge that this is a tough time and you’re going to feel anxious and uncertain, and that’s OK. Everybody’s feeling that way right now.”
Other tips:
▪ Stay active. Keenan recommended 30-60 minutes of exercise daily. More than can be detrimental to your health, he said.
▪ Eat fruits, vegetables, lean meats and other healthy foods. Limit snacks and sweets. Don’t eat out of boredom.
▪ Keep your meals, activities and sleep on a schedule
▪ Reduce your stress and anxiety by limiting your intake of news, reducing your time online, socializing more with family and friends on social media or by phone, and practicing prayer, meditation or yoga
▪ Avoid alcohol and substance abuse, which can destroy your immune system, shortchange your sleep, and cause stress
▪ Stop smoking and vaping, Duke pulmonologist Momen Wahidi said. It weakens your body’s immune system and damages the lungs, he said, plus smokers touch their faces and cough more often, increasing the risk of transmitting COVID-19.
“This is a great time to start thinking about how we protect ourselves from COVID-19, and if we get it, to have it mostly mild and we recover from it easily,” Wahidi said.
Mental, emotional health
People already struggling with depression and mental illness may find it particularly hard to cope if the outbreak drags on, Gilmore said. Others at high risk of mental stress and post-traumatic stress disorder include hospital and healthcare workers, he said.
“Post-traumatic stress typically is something that everyone would say this is an extraordinary stressor for anybody, like in wartime or being in an accident or being abused,” Gilmore said. It also can affect “people in families who have lost a loved one and they’re not able to talk with them or see them as they’re passing.”
If you or someone you love is having a tough time, they can contact:
▪ UNC Mental Health Center at tinyurl.com/u9722gs or by calling UNC mental health specialists at 919-445-0770.
▪ Duke Psychiatry and Behavioral Sciences at tinyurl.com/ql9797f or 919-684-0100.
▪ Freedom House in Orange, Durham, Person or Warren counties. Call 919-967-8844 or go online to freedomhouserecovery.org. Mental health counseling and treatment for alcohol and substance abuse is free for those who cannot afford the cost of care.
This story was originally published April 7, 2020 at 3:20 PM with the headline "Coronavirus takes a toll. Here’s how to rev up your immune system for the challenge.."
