Good nutrition is vital for a strong immune system, especially in older adults. Eating enough energy, proteins, minerals, and vitamins helps immune cells work properly to fight infections.
Unhealthy diets can weaken immunity and make people more prone to illnesses like COVID-19.
Keeping the gut healthy through good nutrition is important because viruses can affect intestinal cells and upset gut bacteria balance.
Diets rich in vegetables, fruits, whole grains, and healthy fats boost the immune system and reduce inflammation.
Healthy lifestyle factors reduce risk as well.
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Lifestyle categories |
Recommendations |
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Nutrition |
Fiber‐rich, nutrient‐dense, antioxidant‐rich whole food plant foods such as green leafy vegetables (3‐5 servings/day), fruits (2‐4 servings/day), whole grains, legumes, nuts and seeds Moderate intake of foods with unsaturated fats (like fish, avocado, nuts, olive oil, soy/canola/sunflower/corn oils), white/lean meat and low‐fat dairy products Limit salt consumption, soft drinks, or sodas Avoid foods/snacks containing saturated fats (fatty/red meats, butter, palm/coconut oils, cream, cheese, ghee, lard), trans fats and processed carbohydrates Maintain a healthy weight keeping BMI 18.5‐24.9 kg m−2 Aim for optimal hydration: drink 2‐3 L water a day |
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Physical activity |
Engage in moderate‐intensity aerobic physical activity (e.g., brisk walk/dance) 30 min‐1 h/day or 150‐300 min per week, plus resistance exercise (e.g., press‐ups, sit-ups, and weights) for 1 h, two to three times/week on nonconsecutive days Exercise caution with patients in moderate stage of COVID‐19 who may be breathless on exertion |
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Sleep |
Improving sleep hygiene, aiming for 7‐8 h uninterrupted, restorative sleep every night |
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Harmful substances |
Avoid any form of tobacco products, or any other harmful substances Drink modestly (ensuring alcohol free days) or no alcohol Smoking, vaping, or inhaling any substance can damage the lungs. Make the most of available support for quitting |
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Stress management |
Adopt a variety of measures to keep stress levels low, including favorite music, videos, and movies Talking to a trusted person can help when feeling afraid or sad, avoiding such feelings becoming overwhelming Use reliable sources, such as the World Health Organisation. Minimize anxiety by limiting news, current affairs, and stressful drama. Keep a positive attitude, accepting we cannot control events Consider relaxation techniques such as deep breathing, meditation, Yoga, Tai Chi, and mindfulness, using apps or online resources |
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Social connectedness |
Stay socially connected with loved ones, family and friends by phone, zoom, WhatsApp, and social media if government advice prevents physical meetings Avoid social isolation |
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Positive psychology |
Do activities and direct your thoughts to enhance well‐being and create positive emotions, such as counting blessings, kindness practices, focusing on personal goals/strengths Always find joy, meaning, and purpose, focusing on what makes life worth living Think about the things that call for gratitude and bring happiness Keep your reflections happy and be optimistic about recovery |
Source: Monye, Ifeoma, and Abiodun Bamidele Adelowo. “Strengthening immunity through healthy lifestyle practices: Recommendations for lifestyle interventions in the management of COVID-19.” Lifestyle medicine (Hoboken, N.J.) vol. 1,1 (2020): e7. doi:10.1002/lim2.7 This is an open access article under the terms of the http://creativecommons.org/licenses/by/4.0/
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