Australian neuroscientist, Paul Taylor
A neuroscientist has shared a five-step checklist that will help you ‘build resilience’ against Covid-19 after health experts warned that ‘everyone will get the virus’.
Australian nutritionist Paul Taylor says that while double vaccination is the first step in protecting against the deadly respiratory disease, there are other ways to boost your immune system from within.
After getting the shot, the director of Victoria’s Mind Body Brain Performance Institute says it’s vital to stay active, get at least 150 minutes of moderate exercise a week, and keep blood sugar levels low to reduce the risk of serious illness. to decrease.
Taylor, a qualified exercise physiologist and PhD candidate, says establishing a healthy sleep routine and getting enough vitamin D can also play a role in fortifying the body against Covid and other viruses.
While vaccination is the first port of call for protection against the deadly respiratory disease, there are other ways to fortify your immune system from within (Pictured: A nurse loading injections of Moderna vaccine)
Manage your blood sugar
As many as 40 percent of all Covid deaths in the U.S. are patients with diabetes, according to research from the American Diabetes Association.
One in 10 of those hospitalized with the virus will die within a week, according to the organization, making diabetes one of the existing highest-risk conditions.
That’s why Mr. Taylor says it’s crucial to get your blood sugar under control with scientifically proven measures, such as switching to a full-fledged, ketogenic diet.
Keto is a high-fat, low-carb diet that forces the body to burn fats instead of carbohydrates.
Mr Taylor says the most effective way to control blood sugar is to stick to a keto-friendly meal plan for three to six weeks, which should help lower glucose levels.
“If you can’t be that strict, at least try to eliminate ultra-processed foods, especially the high-carb stuff,” Taylor told the Daily Mail Australia.
He says sugary treats, bread, pasta, rice, pizza and breakfast cereals should be replaced first with fresh fruits and vegetables, nuts, seeds, fish and grass-fed meats.
Five scientific ways to build resilience to Covid-19
1. Get vaccinated
2. Keep Your Blood Sugar Low
3. Stay active – at least 150 minutes of moderate exercise per week
4. Boost Vitamin D – Get Out In The Sun
5. Prioritize sleep – build a routine by turning off devices 30 minutes before bed and going to sleep at the same time every night
Source: Director of the Mind-Body-Brain Performance Institute Paul Taylor
Keep your body moving
Exercise is a powerful tool for regulating the body, especially the immune system and central nervous system. That’s why Mr. Taylor says it’s important to stay active to stay healthy.
“Physical activity is a potent activator of gene expression…it turns on antioxidant and anti-inflammatory genes and has widespread positive effects in your body and brain, helping to control blood glucose,” he explained.
“It will also help fight lockdown-induced anxiety and depression and improve the quality of your sleep and immune function.”
But Mr Taylor insists you don’t have to run marathons to reap the benefits, with evidence showing that just 150 minutes of moderate – or 75 minutes of vigorous – exercise per week cuts your risk of hospitalization from Covid by more than half in comparison. with those who remain established.
Mr Taylor says it’s critical to get your blood sugar under control with scientifically proven measures, such as switching to a whole-foods, ketogenic diet that includes high-fat, low-carb foods.
Go out in the sun
Sunshine is a medicine, according to Mr. Taylor, who says a healthy dose of vitamin D is one of the best protections you can get against the virus.
Despite dozens of observational studies confirming the link between vitamin D deficiency and serious disease outcomes, 23 percent of Australians and more than 30 percent of New Zealanders have sup-optimal levels of the life-giving vitamin.
“The easiest way to get vitamin D is to get outside and get some sun, but don’t get burned,” said Mr Taylor.
He also suggests supplements of vitamin D and minerals, including selenium, zinc and quality fish oil, which have been shown to help prevent respiratory infections.
Mr Taylor insists you don’t have to run marathons to reap the benefits, with evidence that just 150 minutes of moderate exercise per week cuts your risk of Covid hospitalization by more than half compared to those who stay sedentary (stock image)
Create a healthy sleep routine
According to Mr. Taylor, if you want to build a robust immune system, you must first start with sleep.
He suggests turning off phones, tablets, and other electronic devices at least 30 minutes before bed and going to bed at the same time every night — even on weekends.
“This ensures that your circadian rhythm is regular,” he explained.
Other easy ways to improve your “sleep hygiene” include cutting out caffeine after midday, limiting your alcohol intake, and incorporating short sessions of yoga and meditation into your morning and evening routine.