How to Strengthen Our Immunity as We Reopen

This June brings the long-awaited reopening of our beaches, boardwalks, restaurants, salons, and eventually our gyms. We’re one step closer to getting back to normal. As we breathe a collective sigh of relief – taking care to turn away so we don’t breathe on each other, of course – there is still some fear of a second spike. With increased exposure to the environment and closer interaction with each other there comes an increased risk that we will contract COVID-19. By wearing masks and staying six feet behind the acrylic glass, we’ve all learned how to socially distance ourselves and prevent our bodies from being exposed to germs from the outside.

The next step in staying safe is learning how to ward off infection from the inside out. Most of us are going to be exposed to this virus eventually, and now is the time to optimize our lifestyles and immune systems to prevent exposure from turning into infection. Inevitably, many of us will experience an infection, but there are certainly many things we can do to make sure that infection results in the mildest possible course of the disease.

When advising my patients at the Anti-Aging & Longevity Center, one of my first goals is to optimize an individual’s immune system. This not only helps them live their day-to-day lives with as much vitality as possible but also decreases their risk for chronic disease. The strategy is to lower inflammation while strengthening the immune system at the same time. My patients often ask, “What specific things can I do to ensure that I am not one of those small percentage of COVID-19 patients who ends up in the intensive care unit or on a ventilator?”

Here are some helpful tips you can start using today to protect yourself:

1. Manage stress with relaxation techniques like meditation and mindfulness.

2. Be physically active.

3. Eat an anti-inflammatory diet.

4. Ensure that you are getting an adequate amount of high-quality sleep.

These four tips help to build a foundation for a strong immune system. It might sound simple, but these habits will really boost your immunity and provide benefits that you can take advantage of.

Maybe you’ve heard about the benefits of meditation and mindfulness but aren’t sure how to get started. It’s simple, especially here at the beach where it’s easy to find a quiet place overlooking the water. Start by sitting upright, closing your eyes, and bringing your full attention to your breath using a breathing technique.

Personally, I like the 4-7-8 breathing technique that was developed by Dr. Andrew Weil. It’s based on an ancient yoga technique called pranayama, which helps us to gain control over our breathing. Breathing techniques are specifically designed to bring the body into a state of deep relaxation. This reestablishes balance within the body and modulates the release of cortisol. Some patients even find that regular use of this technique helps them to fall asleep more quickly.

Take a few minutes and try the following: Rest the tip of your tongue against the roof of your mouth behind your front teeth. Part your lips and make a whooshing sound, breathing out completely through your mouth. Then close your lips and inhale through your nose as you count to four in your head. Hold your breath for seven seconds. Finally, breathe out forcefully from your mouth for eight seconds. With that, you’ve completed one cycle of breath. Practice this pattern for another four cycles.

Some patients prefer to practice mindfulness meditation. This technique focuses on breathing while guiding our attention to the present moment. As we meditate, it’s fine that thoughts will float in and out of our minds. Don’t judge them, but simply allow the thoughts to float away without engaging them. Instead, try to focus on your breath. Like anything else worth mastering, it takes practice to get good at this.

Most of us are well aware of the physical and mental benefits of exercise and know that we need to engage in some form of regular physical activity. Many of us were used to going to the gym, taking hot yoga classes or going to Orangetheory. Along with almost every other aspect of our usual daily lives, our routines have been disrupted.

It might be tempting to skip our workouts during these challenging times, but now more than ever it is absolutely essential for us to stay active. The first reason is that exercise boosts the immune system. Research has shown us that regular, moderate-intensity exercise helps our body fight off infections. Exercise prevents weight gain and reduces stress and anxiety. It’s a proven mood-booster that builds emotional resilience. Additional research suggests that regular exercise helps us fall asleep faster and improves sleep quality.

Are you finding it hard to stay physically active amid COVID-19 closures? A great option is taking some private classes. Many of our clients have been taking and loving their private yoga classes with Stone Harbor Yoga. If you’d rather do virtual classes, many others also enjoy SHY’s Zoom classes. Yoga classes have the added benefit of being meditative.

There are several fitness trainers on the island who provide private training sessions. It’s especially enjoyable to run and walk with the beautiful views of the ocean we get here on the island. If you miss spinning, a Peloton bike might be a great option.

Set a goal like doing yoga five times each week or trying to beat your personal best 5K time, and work toward it. Take your family members on exercise excursions like walks and bike rides. I especially enjoy when my kids bike along next to me as I do long runs around the island, because we both get fit and it’s a great opportunity for bonding.

As an anti-aging specialist, I have always preached the importance of getting a good night’s sleep. This is especially important during this COVID-19 pandemic because of the added immune benefits. Sleep helps in a few different ways. During sleep, your immune system releases proteins called cytokines. These cytokines help to fight infection and reduce inflammation. A lack of sleep decreases the amount of these protective proteins.

A German study demonstrated that high-quality sleep can improve the function of T-cells. These immune cells circulate through your body and destroy other cells that have already been invaded by viruses. They also help to produce antibodies that make us immune to future infections. T-cells require the presence of proteins called integrins that allow them to stick to their targets. During times of high-quality sleep, our adrenaline levels fall and this actually improves the “stickiness” of those integrins, ultimately making the T-cells more effective.

It seems like the only predictable thing about COVID-19 is that nothing is predictable. When will my favorite restaurant open? Will school start on time in the fall? When will I be able to return to work and make money? The lack of control over our daily lives and livelihood can provoke anxiety. In turn, elevated stress makes the mind race and keeps us awake at night. In my practice, I employ strategies to help channel that nervous energy into self-care. While optimal sleep supports the immune system and reduces the risk of infection, sleep deprivation weakens the body’s defense system and makes people more vulnerable to the dangers of COVID-19.

If you’re having problems getting the optimal 7-9 hours of sleep, start by limiting your screen time at night. Turn off all devices an hour before bedtime. Charge your phone in another room so you’re not tempted to check it as often. Read a book, take a nice bath, play soothing music, and of course, find some time for meditation. I personally love using the Calm app to help me settle down and fall asleep at night. Limit naps to 20-30 minutes, and reduce alcohol intake to promote good sleep quality.

Finally, don’t underestimate the importance of an anti-inflammatory diet. Choose foods that boost your immunity. Increase your intake of nutrient-dense foods. Eat every color of the rainbow in fruits and vegetables. Eat organic foods. A few times a week, try wild-caught fish (it contains more omega-3 fatty acids than fish grown on a farm). When consuming beef, remember that grass-fed meat provides more high-quality nutrients. “Superfoods” like dark leafy greens, blackberries, raspberries, broccoli, and citrus fruits are all good sources of vitamin C, which helps support healing. Sweet potatoes and pumpkins bolster the immune system with vitamin A.

If you’re not sure what micronutrients are deficient in your own body, we offer micronutrient tests that identify deficiencies and allow us to prescribe individualized supplements to bring you back up to optimal levels. After all, we won’t know unless we check. This scientific approach is more targeted and specific than shooting in the dark.

As we all stay safe and keep our distance when we’re outside, remember that it’s just as important to take care of our bodies from the inside out.