Staying healthy during quarantine
Most of the world has moved home to combat the COVID-19 pandemic, and it’s important Americans make wise decisions to support their overall health and nutrition. We spoke with Travis Thomas, PhD, RDN, CSSD, LD, FAND, a registered dietitian and associate professor in our Department of Athletic Training and Clinical Nutrition, about how you can get creative in the kitchen and benefit your immune system during quarantine.
According to Thomas there are no magic exercises, foods or supplements that truly ‘boost’ the immune system, but there are healthy behaviors we can engage in to support health and immune function.
“Many nutrients are required in adequate amounts to support our body functions, including those that help our immune system function properly and help protect us against viruses,” Thomas said. “I recommend using USDA’s MyPlate for the most current, evidence-based guide for preventing nutrient imbalances.”
Taking care of our bodies requires both good nutrition and regular exercise. It's important to stay active, but Thomas warns against incorporating heavy training. “This is not an ideal time to add high-intensity, high-volume training, especially if you are unaccustomed to it,” he said. “In some cases, these exercise pursuits may suppress immune function and take emphasis away from other focus areas in life that need more attention.”
While stuck in the house, coming up with new foods to cook can be difficult. Thomas recommends incorporating a variety of ingredients to keep your meals interesting while also promoting healthy immune system function. “Necessary nutrients can be found in a variety of fruits, vegetables, whole grains, and protein-rich foods,” he said.
Thomas said the following list is a good place to start:
- Protein and zinc: fish, lean beef, chicken, turkey, dairy products, eggs, legumes, & soy-based foods
- Omega-3 fatty acids: salmon, mackerel, tuna, flaxseed, walnuts, and chia seeds
- Vitamin D: mackerel, salmon, fortified foods (mushrooms, milk, orange juice, tofu, soy beverages, some cereals), and egg yolks
- Antioxidant-rich foods: cantaloupe, papaya, citrus, blueberries, cranberries, grapes, apples, dark chocolate, tea, sweet potatoes, broccoli, carrots, spinach, bell, peppers, asparagus, onions, beets, and mushroom
- Prebiotic- and probiotic-containing foods: fruits, vegetables, whole grains, kimchi, lactobacillus and Bifidobacterium-containing milk, kefir, and yogurt
Foods that are nutrient dense and easy to prepare or store should also be on your shopping list. Some good options include:
- dried pasta and sauce
- prepared canned soups
- dried vegetables and fruits
- nuts and seeds
- milk and lean meats to freeze
- canned vegetables and beans
While it’s important to take care of ourselves, we must be mindful of those around us who may be food insecure. “Know there are people in your community who may have difficulty accessing food and look for ways to support those in need,” Thomas said.
Thomas stressed we should always be consuming health-related information from reliable sources. “Registered Dietitians are regulated health professionals committed to providing evidence-based advice and information that is tailored to your personal needs and challenges,” he said.