Everyone I’ve spoken to recently, is getting their vaccine booster shots. Many got their shots earlier than I did, so according to recommendations, they’re due for theirs. I’m sure I will do the same when necessary. Obviously, you need to do whatever you need to do to avoid the “Vid.”
But I have to ask. Are folks really doing all that they can to avoid the other Big C? If I had to guess, I would have to respond with a resounding NO. Many of us are NOT. (Doc Hollywood movie quote I love, “I don’t mean me. But folks!” You have to watch the movie. The nurse is hilarious.)
We are all rushing to CVS to get that shot. But, what else are we doing to shield ourselves from contracting the virus? There are a few ways that you can boost your immune system without the shot. I’m by no means saying don’t get it! I’m merely suggesting there are things we can do to boost our immune function, as well as the EFFECTIVENESS of the shot! I know folks afraid to go anyplace or do anything because they are scared. Rightfully so. It’s a scary thing. But are they doing everything in their power to reduce those fears?
There is proven, scientific data, that links our lifestyle choices to our immune function. Those choices include what we EAT. How we manage STRESS. How well we SLEEP, and whether or not we MOVE! (PHYSICAL ACTIVITY. You know. EXERCISE!)
A healthy immune system is your FIRST line of defense against infections and viruses. Sadly, as we age, our immune response can slow down. It is highly likely this is one of the reasons that the elderly are more likely to contract, and potentially die from Covid. But there are things we can do help to maintain and balance immune function; especially as we age.
For one, unless you’ve been living under a rock, it is not new information that our gut plays a major role in our immune system. “Seventy percent of the immune system is located in the gut,” says David Heber, MD, PhD, and professor emeritus of medicine at UCLA Health. “The foods we eat affect the diversity and composition of bacteria in the gut, which in turn affect immune cells.”
“The typical Western diet, which is high in animal proteins, sugar, processed foods and saturated fat, results in less-diverse gut bacteria and promotes inflammation and chronic disorders,” says Jonathan Jacobs, MD, PhD, a professor of digestive diseases at the David Geffen School of Medicine at UCLA.
And speaking of the Western diet! I stood behind two young ladies in Shoprite yesterday. (In this case, it should have been called Shopwrong!) It is not where I typically shop, but I needed one thing and it was the closest store! These young women had an overflowing cart, and unfortunately beat me to the register. As I stood there with my one item while they unloaded onto the belt, I couldn’t help but notice that both of these young ladies were borderline obese, if not actually obese. And NO, (before you come for me or get your panties in a bunch!) I’m not hating on the obese, but I’m not about to suggest that obesity isn’t a problem in this country, or that there are not obvious health consequences as a result. Being obese puts you more at risk for serious chronic disease and more severe illness from Covid. I didn’t make that up. It’s just a fact. Don’t shoot the messenger.
Study after study suggested that risks for hospitalization, ICU admission, ventilation and death were higher in those with increased body mass. And sadly, if affects folks of color at even greater numbers. Whether it be lack of access to medical care, lack of access to quality food, (which is a major issue!) vitamin D deficiency (which is common in my folks) or just poor dietary and lifestyle habits, the fact remains. I thought about this as I stood there waiting to check out.
I also couldn’t help but notice that there was only one thing missing from their cart. REAL FOOD. The belt was loaded with boxes, cans and bags of processed food and sugary snacks. Not one vegetable. Wait. I think they had a bag of grapes! $220 worth of processed food. Not one vegetable to be found. Never has a statement been truer. We are what we eat. I slip. You might find me in line with a bag of Tates chocolate chip cookies or find too many empty cabernet bottles in my recycling. I can admit that. I have a French fry habit. (It’s under control! I’m working on it.) I’m far from perfect. But you will also find me in the gym 3-4 times a week and I try to at least get a good walk in daily, if nothing else. I’ve been known to do squats and jumping jacks during zoom calls, for those that say, “I don’t have time!” Look at your time spent on social media and then make that statement. Yeah, that cat video was funny, but you know what is not funny? Illness. Death.
The fact is that the typical western diet, also known as the S.A.D. diet, (Standard American Diet) is loaded with sugar, chemicals, and saturated fat. Consuming this crap and all these processed foods results in less-diverse gut bacteria. It also promotes inflammation and chronic diseases. (You know those underlying conditions that made Covid so deadly for many.) Obesity directly affects your immune system because the low-grade inflammation stimulates an immune response. And what happens when you overwork something? It either doesn’t work as efficiently or stops working altogether! It’s like having too many windows open on your computer. What happens? It starts running slower. Studies have shown a decrease in effectiveness when in a state of obesity. Absent of obesity, chronic low-grade inflammation as a result of lifestyle and dietary choices, renders our immune systems less responsive.
So, if you really want a booster shot, look no further than your shopping cart! Your diet has a direct impact on your immune system. What we are striving for like in most things, is balance! Too much immune response isn’t good either. (Autoimmune disorders are an example.)
Consume a healthy balanced diet and by now, I’m sure I do not have to tell you what that consists of! I can tell you it’s not in the middle aisles of the grocery stores unless you are in Sprouts, Wholefoods or Trader Joes. Do they carry junk disguised as healthy? Absolutely. But I think it’s safe to say, far fewer than Shopwrong. Where ever you shop, read labels. The fewer ingredients there are, the better. If you can’t pronounce some of them, put it back!
What else can you do? Get some sun! I know it’s cold out for many of us, but go outside when the sun is shining. If that isn’t possible or you are vitamin D deficient, you may need to supplement.
GTHU! When you move your ass, you feel better, sleep better, and reduce stress. Movement and exercise help you to maintain a healthy weight. That varies, of course depending on a few factors. We all need to figure out what that is for ourselves. (Perhaps with the help of a professional.) Everyone isn’t supposed to be a stick figure. Not having enough body fat can be an issue as well. Again, balance is key.
Only you know how you feel and what you need to do about it. But healthy habits and lifestyle choices can definitely boost the booster! I’m just saying. Don’t just rely on Pfizer, Moderna, or J&J. Your first line of defense is YOU. The responsiveness for these vaccines improves with a healthy lifestyle. The most effective defense is to live a healthier lifestyle. Your choices can be more powerful than any drug or vaccine they manufacture.
NY Times Article about Corona Virus attacking fat cells
https://www.cdc.gov/nccdphp/dnpao/features/enhance-immunity/index.html
https://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system
https://www.cdc.gov/obesity/data/obesity-and-covid-19.html
https://www.cdc.gov/mmwr/volumes/70/wr/mm7010e4.htm