What can I eat to reduce the chance of catching Coronavirus?
The COVID-19 pandemic has brought about a number of unprecedented challenges for people in all walks of life, and undoubtedly will require significant changes to lifestyle and routine for the vast majority.
A question I find myself being asked the most at the moment is: 'What can I eat to reduce the chance of catching Coronavirus?’ It’s important to clarify at this point that no specific diet or supplement will prevent you from catching Coronavirus. The EU Register of Nutrition and Health Claims Made on Foods have not made any claims that a food or food component in the UK is to be labelled as protecting against the infection. The advice given by Public Health England regarding good hygiene and social distancing remains the best practice for avoiding infection.
However, following a healthy diet is vital to supporting our immune function and a wide range of nutrients are involved in the normal function of a healthy immune system. Simply put, a healthy balanced diet, physical activity, strategies to reduce stress and getting adequate sleep are all required to keep the immune system functioning normally.
A variety of foods have been proven to improve general wellbeing, reduce the risk of conditions such as heart disease, some cancers, diabetes and osteoporosis. The Eatwell Guide offers some particularly useful guidance on the different types of food that make up a balanced diet. The guide is made up of five food groups – fruit and vegetables; starchy carbohydrates; protein; dairy and alternatives; and oil and spreads. The guide also advises on how much of each food group you should eat in order to achieve a healthy balance.
Physical activity is also key to maintaining a well-functioning immune system as it benefits your health, improves sleep quality, helps you to maintain a healthy weight and can also reduce stress levels. Government guidelines on recommended physical activity according to various age groups can be found here.
Smoking has an adverse effect on the immune system and can cause greater susceptibility to infections such as pneumonia and influenza. Secretary of State for Health and Social Care Matt Hancock commented: “It is abundantly clear from the research into previous coronaviruses that smoking makes the impact of a coronavirus worse.” If you’re a smoker and looking for helpful steps on how to quit, you can visit the NHS website for advice and support.
The current Coronavirus pandemic is likely to have caused a significant disruption to sleep patterns for us, however the importance of getting a good night’s sleep is now even more important than before. Whilst you are asleep, your immune system releases proteins called ‘cytokines’ which are needed to fight an infection or inflammation. In turn, a lack of sleep reduced the production of infection-fighting antibodies, extending your recovery time from an illness. If you have difficulty settling into a regular sleep pattern, the NHS website has some great tips on creating a bedtime routine which can be found here.
The British Diatetic Association (BDA) has a number of articles on their website containing information and advice for the general public regarding COVID-19.
If you are diabetic, Diabetes UK has produced a fantastic resource answering some common questions for people living with type 1 and type 2 diabetes in relation to Coronavirus.
Coeliac UK has also produced a Coronavirus Information Hub on their website for people suffering with Coeliac Disease.
For those living with Crohn’s Disease and Ulcerative Colitis seeking advice, Crohn’s & Colitis UK has put together some official advice and FAQ’s on their website.
For aadvice on any further concerns regarding coronavirus, you can see the government’s latest advice on Public Health Matters.