It is not only flu season, but there are also increasing fear of the coronavirus (COVID-19). While there is cause for caution (rather precaution), the is no cause for panic. There are simple precautionary things we can do to limit the risk of getting sick and/or of spreading this or any virus. Besides self-isolation (i.e., keeping ourselves away from other when we have symptoms, as well as avoiding exposure from sick people—note, we may not be able to avoid exposure to sick people), we can:
Wash with soap and water. The simple act of washing one’s hands frequently—and especially after potential exposure—can go a long way toward curtailing the spread of infection. In addition, having hand sanitizer on hand to use before and after contact with items that might spread the virus is helpful.
Exercise!! I trust in the healthy immune system. Exercise that is of moderate intensity and duration has be shown to have a positive effect on the immune system (refer to “Nieman’s J”). While remaining sedentary or exercising excessively can limit the immune system, the risk of upper respiratory tract infections and other viral infections is significantly reduced with regular moderate exercise. It should be noted that there can be varying degrees of an “open window” to infection immediately post-exercise—which is most significant following intense and prolonged exercise (you might want to forgo the congratulatory hugs and handshakes after your marathon). During this time, a bit of added precaution is warranted.
Sleep. Sleep is essential to recovery from exercise, but it also allows the immune system to do what it does and attack pathogens. Not only is it best to get 7-8 hours of sleep each night, but one should also establish regular sleep patterns. Assign yourself a bedtime and stick to it. Try to go to bed and get up at the same times each day.
Fuel your body with good nutrition. Hydrate and eat regularly. Your body needs energy to grow from the regular exercise, but the immune system needs energy, too. Excessive caloric restriction make the body more susceptible to infection. In addition to caloric balance, proper macro balance (protein, carbohydrate, and fat) and nutrient timing are helpful in keeping the body’s defenses high. Spreading the macros across more numerous meals (e.g., 5-6) will allow the necessary nutrients to be more readily available.
Stick to a solid health and fitness plan, and you will be most likely to avoid the flu and other viruses. If you have a suppressed immune system, be more (pre)cautious, but don’t panic. (Oh, I might add, if you are a smoker, STOP.)
Be your best today; be better tomorrow.
Carpe momento!