5 Nutrition Tips to Boost Your Immunity in the COVID-19 Pandemic
We’ve always known that good nutrition is important but eating right may be more important now than ever before. -- Dr. Robert Graham
Nutrisystem surveyed 2,000 Americans about their eating habits in June 2020 and the findings painted a worrisome picture of our changing relationship to food due to pandemic life:
76% of respondents felt growing stress because of their increased snacking habits
64% wanted to eat healthier
63% wanted to work toward “achieving a post-quarantine body” (1)
Respondents cited eating healthier and losing weight as top quarantine priorities and maintaining a consistent, healthy eating schedule as a top struggle (1).
Our philosophy at FRESH Med is rooted in principles of holistic health, which honor the relationship between mental and physical. Our co-founder Julie teaches the ABC’s of Positive Psychology at FRESH Med U, where your daily dose of vitamin “C” stands for Compassion. Instead of criticizing ourselves for a couple of extra snacks or a few extra pounds -- let’s offer ourselves a little extra compassion for whatever self-soothing behaviors have gotten us through this terrible pandemic so far!
Most importantly, Food is Medicine and can hugely help us strengthen our immune systems. So if you’re a little lost in your pandemic eating habits, here are Dr. Graham’s 5 Nutrition Tips to Boost Your Immunity:
1. Eat whole foods
Choose predominantly whole, plant-based foods that are rich in fiber and nutrient-dense. Think vegetables, fruit, beans, lentils, whole grains, nuts and seeds. You can get the protein you need from these sources, but if you eat animal protein too then take care to eat local, grass-fed, pasture-raised in moderation, when possible. Pre- and probiotics are also essential components of FRESH Med recommendations because they boost the health of your gut microbiota -- which radically affects your immune system!
2. Consume colorful fruits and vegetables
It’s likely you’re going to see a spectrum on your plate if you’re following nutrition tip #1 above, but it’s not always guaranteed! Say your meals are made of whole foods: oatmeal with nuts and seeds for breakfast, chicken with mushrooms and rice for lunch. These are great options! But are you getting all the nutrients you need for your strongest immune system? An easy way to give yourself a boost without doing any research is to make your plate a canvas. Orange foods have different antioxidant phytochemicals than your greens and purples and yellows and reds and each of these bolster the immune system uniquely. Don’t overthink it, just paint your plate!
3. Try Intermittent Fasting (IF)
You’ve heard about it! It may sound intimidating, but all IF asks of you is to eat your meals within an 8- to 10-hour window. Then voila, you’ve fasted for the other 14 to 16! IF is hailed for its potential to keep insulin levels in check, lower blood sugar, burn fat stores and boost immunity. If you’re unsure of where to start, eat your breakfast a little later and your dinner a little earlier.
4. Cook
Recent survey data from HUNTER found that a majority of Americans are cooking more than before the pandemic, and 75% of those respondents are gaining confidence in the kitchen (2). Dr. Graham has always been a strong believer in the benefits of cooking -- so much so that he became a Chef himself! And results from the HUNTER survey only echo his message: respondents said they were motivated to cook because it helps to save money, eat healthier, try new recipes/ingredients and relax (2). How FRESH is that?
5. Take supplements if needed
If you’re following steps 1 through 4 and cooking up a colorful storm of whole foods within an 8- to 10-hour window every day, you’re likely getting all or most all of the nutrients you need! But it’s not always possible -- and for that, we have supplements. Dr. Graham’s top recommendations:
Vitamin D: At least 2000 Iu daily
Probiotics: Get that gut working for your immune system!
Vitamin D: 5000 IU daily (winter necessity)
Vitamin C: 1,000 mg twice daily
Selenium: 50-100 mcg or 6-9 Brazil nuts daily
Zinc: 30 mg daily, ideally via lozenges
Everybody is different, so view the above as suggestions and monitor how you feel.
COVID-19 will still be sticking around for a while. And while there have been many unknowns haunting us throughout this pandemic, one thing we’re always sure of is this: we’re better off working to prevent than to cure. Wash your hands, move your body, wear your mask, call your friends, follow these five tips… and stay FRESH!