Protect Yourself from Viruses: Habits, Supplements and Diet for a Stronger Immune System

Whether it’s the Corona virus or common cold, we’re what Netflix’s Pandemic documentary called “walking virus incubators.” We’re surrounded by millions of microorganisms, and can transfer (and catch) them in so many ways. Thankfully, we also have a built-in virus battle system: our immune system.

The Corona virus is a good wake up call to remind us how important it is to boost our natural immunity. More people die from pneumonia (and pneumonia complications) than any novel virus. A bad flu can also keep us in bed for days, and quickly spread in the office and home until everyone’s literally sick and tired.

Here are some natural ways to turn your body into a lean, mean, virus-fighting machine — and enjoy good health and well-being all year.

7 Health Habits that Fight Viruses

Get quality sleep

Sleep is your body’s natural medicine. When we go to bed, our healing mechanisms kick into overdrive. We release cytokines, which fight infection and inflammation, and white blood cells that fight off viral and bacterial disease. Our skin regeneration speeds up, and the body replaces damaged cells both on the skin and in our organs.

But it’s not just the amount of sleep, but the quality of sleep. Snoring, sleep apnea and other sleep disturbances can prevent you from going into deep, healing sleep. That affects your immune system and increase your risk for stroke! A smart watch can help you monitor your sleep patterns, but you can also have yourself checked at a Singapore sleep clinic.

Get at least 20 minutes of physical activity a day

Notice we said physical activity, not exercise, because you can enjoy the same benefits of a gym workout by cleaning the house, biking with your kids, walking your dog, or dancing to your favorite playlist. “During exercise, immune cells circulate through the body more quickly and are better able to kill bacteria and viruses,” says Chinese and Integrative Medicine expert Dr. Elizabeth Trattner. The sweat also flushes out toxins, and inside your body, your lungs push out bacteria from your lungs and airways.

Download a meditation app

Several scientific studies prove that stress weakens your immune system, because of the hormones it produces and how it affects sleep. The problem is that we’ve become immune to stress — so used to low-key panicking at work, that the stress signals seem like a part of a regular day. We wait for full-blown signs of burnout to change our lifestyles, rather than proactively managing stress levels on a daily basis.

Dr. Elizabeth Trattner recommends a simple fix: 20 minutes of meditation a day, which can increase endorphins, decrease cortisol or stress hormones, and help you get better sleep. Get a meditation app, sign up for a yoga class, or take a walk while playing soothing music. Just remember to breathe deeply and slowly, and focus on a positive mantra or image.

Wash your hands properly

This is your best defense against disease. We touch so many dirty objects: studies show that cell phones, door knobs, and even your hair can have more microorganisms than a toilet seat. When you use your dirty hands to touch food or your mouth, you’re practically creating a Virus Expressway into your bodies. A simple trick: soap your hands (don’t forget between your fingers) while mentally singing Happy Birthday twice in your head. You don’t need anti-bacterial soaps or gels: as long as you use any soap long enough, you’ll kill most of the germs that cause disease.

Disinfect work surfaces

Clean your desk, phone, and laptop/computer keyboard regularly. You can get gadget-safe cleaners that you can use on your screens or electronics at any computer store. Don’t use rubbing alcohol or anti-bacterial wipes on electronics, since they can damage the surface or have moisturizing agents that can attract dirt and bacteria.

Disinfect “High Contact” areas

Wipe down surfaces that many people touch, but never clean: light switches, faucet handles, TV remote controls, the office printer. Just pour a little rubbing alcohol into a rag and wipe it down. You may also want to disinfect the office pantry: sinks, counters, dining table, and the bathroom door handle, microwave. Don’t use dirty cleaning rags, which can transfer bacteria especially if they’re not washed every day. And always change dish washing sponges regularly — trace oils or foods are perfect breeding grounds for bacteria, mold and viruses.

Start the No Touch Zone

Practice the “No Touch Zone” policy: while you’re working, consciously avoid touching your face or your mouth. This can help prevent acne and the spread of viral infections. Create the habit of washing your hands before you touch any part of your face, and always regularly disinfect anything that comes into contact with it. That includes makeup sponges and brushes, facial brushes or wash cloths, and mugs and water bottles.

Natural Supplements that Boost Your Immune System

Vitamin C

Vitamin C helps fight infection, and it’s one of the few vitamins that you can’t overdose on: your body will just pee off extra Vitamin C. Aside from taking Vitamin C supplements, snack on oranges, pineapple, grapefruit, papaya. Drink fresh orange juice or processed tomato juice (or add fresh tomatoes to your salad). Squeeze lemon int your drinking water.

You can also get Vitamin C from some vegetables like bell pepper, broccoli and cauliflower, but this nutrient is very heat-sensitive and can lose efficiency when it’s cooked. No harm in adding these to your dishes, but you still need to get it fresh (or in a vitamin) as much as you can.

Zinc

“Research suggests that people who are deficient in zinc have severe dysfunction in their immune systems,” says Ginger Hultin, RD, spokesperson for the Academy of Nutrition and Dietetics.

Studies show that zinc interferes with the replication of rhinoviruses, which cause colds. People who have adequate zinc had shorter colds and less severe symptoms.

You can get zinc from seafood, eggs, soy products, nuts, and chicken — which is probably why chicken soup is so soothing when you’re sick! During flu season, try sucking on a zinc lozenge. Try: Ionized Lozenges (Perppermint and Buttermint flavor), $7, Shopee.

Elderberry

Dr. Trattner is a fan of elderberry supplements, which has antiviral properties and can fight up to 10 strains of the influenza virus. Try: GNC Herbal Plus Elderberry, $54.36 for 100 vegicaps.

Probiotics

A healthy gut is a healthy immune system! About 70% of your immune system resides in your gut, where priobiotics (friendly bacteria) help fight infection. “These friendly microbes help protect the body from disease-causing microbes. They also produce substances that keep the lining of the gut healthy, improving immune function and warding off inflammation,” explains Michelle Loy, RDN.

You can get probiotics in fermented food like yogurt and kimchi, but do get a probiotic supplement too. Take them about 15 minutes before breakfast, and never take with a hot or carbonated drink (which can kill the bacteria).

If you’re looking for the best probiotics supplement, the Holistic Way Probiotic 75 Billion should be on top of the list. This award-winning supplement is created with the advanced Delayed Release Technology (DRT) to maximize the absorption rate. On top of that, it contains 12 different types of probiotic strains to promote a healthy bowel system. Plus, it also helps to boost the immune system, making it an essential supplement for your daily life. A bottle contains 30 vegetarian capsules and the original price is $75.00. However, there’s a 35% off now, so make sure to click the add to cart button below!

Find probiotics in Singapore at Watsons. It carries several brands, including Blackmores+ 30 Billion ($60 for 30 capsules). Made in Australia, each capsule is equivalent to 30 cups of yogurt.

Chlorella

Chlorella has a ton of heath benefits — including binding to metals to help detox, and giving you omega-3s, Vitamin B, iron, zinc, fiber and more. But it’s also a great natural supplement for the immune system.

In one study, men who took chlorella produced more antibodies. Another survey showed that people who took chlorella over 6 months had less colds and coughs than those who did not.

Sprinkle chlorella powder on your smoothies, or take a chlorella supplement. Try GNC Superior Chlorella, $52.76 for 500 tablets.

Best Diet for a Strong Immune System

” Like any fighting force, the immune system army marches on its stomach. Healthy immune system warriors need good, regular nourishment,’ says Harvard scientists.

The key word is “regular nourishment.” Vitamins and minerals don’t work in isolation. For example, taking mega-doses of Vitamin C won’t protect your immune system if you’re practically starving your body on a low-calorie diet. You need healthy, balanced meals that have the right amount of fresh fruits and vegetables, lean proteins, complex carbohydrates, and a small amount of healthy fat.

What “trendy” diets do your immune system

Some fad diets that promote weight loss cut out entire food groups, and that already compromises the immune system. For example, the Keto diet bans some fruits and vegetables that have high sugar, like mango and squash — but these also happen to be some of the richest sources of Vitamin C, A and E., which your body needs to fight infection.

Vitamins and Minerals that boost immunity

• Vitamin C. Get it not just from fruits like oranges and papaya, but leafy green vegetables like spinach and kale.
• Vitamin E. This antioxidant plays an important part in over 200 biochemical reactions in your body. Get it from bananas, lean chicken breast, tuna, baked potatoes and chickpeas.
• Vitamin A. Look for bright vegetables like squash, carrots, and sweet potatoes.
• Vitamin D. Get it from fatty fish like salmon, mackerel, tuna, and sardine. It’s also found in fortified foods such as milk, orange juice and cereals.
• Folate. Found in beans, leafy green vegetables, and some fortified foods like bread, cereal and milk.
• Iron. Get it from proteins like chicken breast and seafood. You can also find it in vegetables like broccoli and kale.
• Selenium. This micro-nutrient plays a big role in immune system functions. You can find it in broccoli, tuna, and some kinds of nuts. However, one of the best ways to get your daily dose of selenium is through barley tea, a popular Asian drink.