By Dr Rohan SequeiraThe coronavirus outbreak has disrupted lives around the world and caused a great amount of stress and anxiety. The most-effective way to stop the spread of this deadly virus has been to practice social distancing and good hand hygiene.

Furthermore, the pandemic has made each one of us even more mindful about our health. Keeping the immune system healthy has become the top priority during these uncertain times.

COVID-19 being a new virus, there aren't many evidence-based therapies, either from the pharmaceutical or dietary supplement arena, to treat this infection.

Moreover, there are no pharmaceutical medications that can optimise immune health, but we do know that a healthy lifestyle, good digestive health, and select dietary supplements can play a role in optimising the immune response to viral infections.

NutritionThe most important way to boost immunity is to get plenty of colourful vegetables and fruits in your diet. At least over five servings of vegetables and three servings of fruits a day is important. Avoid eating sweets. High sugar intake has been shown to suppress immune function. This is especially true for diabetic patients. Try to stay well hydrated with plenty of purified water throughout the day.

StressChronic stress can suppress the immune function. With the turmoil that this pandemic has caused, many people are challenged with keeping their stress levels in check. Committing to a daily relaxation practice like meditation, yoga or breathing exercises can have a big impact on lowering stress hormones and improving immunity.

ExerciseGet moving to keep your immune system up, but avoid overexertion as it can actually suppress immune function.

Social ConnectionWith so many people isolated at home, it is important to reach out to your loved ones by phone or video calls, especially the elderly members who are under the strictest orders for isolation.

Digestive HealthThe health of our digestive system and the community of organisms in our digestive tract termed the 'microbiome' directly influences immune health as well as many other systems in our body. The digestive system is the bodys first line of defence for many infections. If your digestive system is inflamed, it can impair your immune response to infection.

There is reports that suggest that COVID-19 may be entering through our digestive system and mutates. Around 40 per cent of patients with coronavirus suffer from diarrhoea and other digestive symptoms.

To keep your digestive system healthy, do the following:

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Many of the standard immune supplements used for cold and flu may not be recommended for COVID-19, because they might cause your body to create an exaggerated inflammatory response to the virus and worsen inflammation in the lungs.

Vitamin C: Vitamin C has been studied for treating many viral infections and there are clinical trials being conducted around the world right now using IV vitamin for critically ill COVID-19 patients with some early, beneficial reports. For general immunity during viral season, 1,000-3,000 mg of Vitamin C supplement a day is recommended. Consider higher doses if you are showing signs of viral infection. Oral dosing can be limited by digestive tolerance, where high doses can cause diarrhoea.

Zinc: Zinc has shown to be a potent antiviral. Eating dark-coloured vegetables and fruits can help increase the intracellular levels of zinc thereby making your zinc supplement more effective for viral immunity. For general immunity, 15-30mg a day of the supplement is recommended.

Vitamin D3: Having a good Vitamin D level can help with general immunity. People with deficiency can take between 2,000-5,000 IU daily.

Probiotics: Probiotics can help with general immunity. I would recommend 10-25 billion CFU daily. They are usually available over-the-counter.

Melatonin: Melatonin levels decline with age. It may be linked to our ability to fight viral infections, which may be the reason why the younger population is doing better with this COVID-19 infection. Although generally thought of as a sleep product, this hormone can lower inflammation in the body and lungs. Not every one can tolerate it. If your body can tolerate it, consider 3 to 6 mg once a day to be taken 1 hour before bed.

(The author is Consultant - General Medicine at Jaslok Hospital and Research Centre, Mumbai)

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International Immunology Day: Keep digestive health in check, ditch sugary foods & stay hydrated for good immunity - Economic Times