In our previous blog, we discussed the importance of both vaccines and healthy lifestyles in order to overcome Covid-19. In this blog, we focus specifically on healthy lifestyles, and go into detail about how daily lifestyle choices reduce the risk of developing a severe case of Covid-19.

Over the past two years, an abundance of research has been produced showing that proper sleep, good stress management, a positive outlook, meeting physical activity guidelines and, eating more healthily all reduce not only the susceptibility to, but also the severity of Covid-19. Here are specific things you can do to improve your health and reduce your risk:

💤 Sleep 7+ hours a night

🧘🏾  Work on your stress management  

😊 Have a positive mindset

🏋️‍♀️ Exercise for 150+ minutes per week

👣 Walk 30+ minutes per day (in addition to your exercise)

🥦  Eat vegetables every day

🚬 Refrain from smoking

Do these things and:

a)           You are less likely to contract Covid-19

b)           If you do contract it, you are less likely to be hospitalized

In other words, following these guidelines will make your immune system stronger. That means that if you do get infected with Covid-19, you are more likely to have mild symptoms and recover faster.

The importance of healthy lifestyles has been underemphasized

Governments and public health officials have bet on the vaccine being the one size fits all solution for overcoming this pandemic. However, it has now become clear that vulnerable populations have a weakened immune response and are therefore still at risk of Covid-19, regardless of vaccination status. So, as we move into year 3 of the pandemic, public health strategies need to evolve:

1)                Individual responsibility needs to be redefined to include the importance of daily lifestyle choices

2)                Governments need to build back healthier, by investing far more in disease prevention

Individual responsibility

Individual responsibility for protecting yourself and the rest of society from the coronavirus is being advocated by governments and public health officials. To date, this individual responsibility has included mask-wearing, social distancing, and vaccination. However, very few public officials have yet talked about the importance of a healthy lifestyle and how it’s a strong proctective measure against Covid-19. Over the past two years, numerous scientific studies have demonstrated how healthy lifestyle choices impact the susceptibility and severity of Covid. Specifically, the studies show how healthy habits involving your sleep, stress, happiness, exercise and nutrition all play a critical role in both preventing and overcoming Covid-19.

The responsibility of governments and public policy experts

Governments need to make it easier for people to make healthy lifestyle choices. They need to raise awareness, provide education and nudge people into healthier behavior. Unfortunately, poor sleep, high levels of stress and anxiety, sedentary lifestyles, and poor nutrition have worsened over the past two years. Lockdowns and economic hardship have made it harder for people to engage in healthy behaviors. In the US it is estimated that 40% of adults have gained weight [1]. Childhood obesity has increased at an alarming rate [2]. Even in Italy, a country with relatively low levels of obesity, childhood obesity has risen significantly [3]. Additionally, the US Surgeon general warned in December 2021 of a mental health crisis in children [4]. Adolescents, in particular, have experienced higher levels of depression, anxiety, and mental health issues since the pandemic started.

Societies cannot “Build back better” without “Building back healthier”

The coronavirus pandemic has revealed that lifestyle-driven illnesses are an even larger problem than previously thought. Until now societies have failed to address this problem properly. Healthcare systems have focused too much on simply trying to treat disease and have put too little effort into preventing disease. But the healthier a population is, the stronger the backbone of a healthcare system will be. It will be impossible to build back better without building back healthier.

The science behind the guidelines:

Why healthy lifestyles are important in the fight against Covid-19.

Sleep 7+ hours a night

A study of healthcare workers published in June 2021 highlighted how every additional hour of sleep decreased the risk of contracting Covid-19 by 12% [5]. Conversely, those with severe sleep issues increased their chance of becoming sick with Covid-19 by 88%. Make sure to get 7-9 hours of sleep every night.

Work on your stress management 

Many studies have demonstrated the relationship between chronic stress [6] and weakened immune responses. High levels of stress, burnout [7], and depression also reduce the efficacy of vaccines [8]. Work on your stress management by sleeping well, exercising, and doing breathing exercises regularly.

Have a positive mindset

Having a positive mindset and minimizing negative thinking improves your health [9]. It will reduce the likelihood you develop depression and heart disease, and it will also improve your immune response [10]. Working on your positivity and happiness will help defend against Covid-19 [11].

Engage in at least 150 minutes of exercise per week

Exercising for 150 minutes or more per week provides protection against Covid-19 and other viral infections [12]. In addition to your exercise, walk for at least 30 minutes per day [13]. Meeting these physical activity guidelines also reduces the risk of severe Covid-19 outcomes among infected adults [14].

Eat vegetables every day

Eating healthily strengthens your immune system. Think of your body in the same way you think of your car; just as your car will eventually break down if you don’t use the right grade of gasoline, the same holds true for your body. Eating nutrient-rich foods will make you stronger and fitter. A study completed in June 2021 concluded that plant-based and pescatarian diets were linked to lower odds of moderate-to-severe Covid [15]. Other studies have confirmed that eating vegetables is also associated with a lower risk of contracting a Covid-19 infection [16]. In summary, daily consumption of vegetables serves as a good protection measure against Covid-19 and other illnesses [17].

Refrain from smoking

Thanks to successful public & private education, intervention and legislation, the overwhelming majority of people now know that smoking is linked to poorer health [18]. Smoking cessation is associated with reduced depression, anxiety, and stress, which are all risk factors for Covid hospitalizations. New research in December 2021 has shown that smokers who get infected with Covid have worse health outcomes than non-smokers [19].

These healthy lifestyle choices work together and impact the strength of your immune system

When an immune system is weakened by a poor lifestyle it needs to work much harder to fight off diseases. But when you sleep well, are less stressed, eat vegetables and exercise, you start strengthening your immune system immediately [20]. All these aspects of lifestyle are important. Start paying more attention to your daily lifestyle choices [21].

Conclusion:  A healthy lifestyle is a powerful weapon in overcoming Covid-19

Governments, insurers and employers need to make it easier for people to engage in healthier behavior. If everyone puts in a little more effort, fewer people will be susceptible and vulnerable to Covid. This is in addition to the role a healthy lifestyle plays in preventing most other illnesses including heart disease, Alzheimer’s, diabetes, stroke, and many cancers. It’s a win-win. Fortunately, our data has shown that people want to improve their health and that when they are informed and provided with actionable steps, they are able to make those improvements a reality.

We wish you true wealth

Sources and references:

[1] Did we really gain weight during the pandemic? - Harvard Health Publishing, October 2021

[2] Longitudinal Trends in Body Mass Index Before and During the COVID-19 Pandemic - Centers for Disease Control, September 2021

[3] Italy: over 20% of children are overweight, says new report - World Health Organization, December 2020

[4] U.S. Surgeon General Issues Advisory on Youth Mental Health Crisis Further Exposed by COVID-19 Pandemic - U.S. Department of Health & Human Services, December 2021

[5] COVID-19 illness in relation to sleep and burnout - BMJ - Nutrition, Prevention & Health, June 2021

[6] Stress Weakens the Immune System - American Psychological Association, February 2006

[7] Poor Sleep, Burnout Tied to Higher COVID-19 Risk - WebMD, March 2021

[8] Depression and stress could dampen efficacy of COVID-19 vaccines - Perspectives on Psychological Science, January 2021

[9] Health and happiness go hand in hand - Harvard Health Publishing, November 2021

[10] Positive thinking: Stop negative self-talk to reduce stress - Mayo Clinic, January 2020

[11] COVID-19 pandemic related long-term chronic stress on the prevalence of depression and anxiety in the general population - BMC Psychiatry, July 2021

[12] The central role of mitochondrial fitness on antiviral defenses: An advocacy for physical activity during the COVID-19 pandemic - Redox Biology, July 2021

[13] Exercise may strongly protect against poor COVID-19 outcomes - CIDRAP (Center for Infectious Disease Research and Policy), University of Minnesota, April 2021

[14] Physical inactivity is associated with a higher risk for severe COVID-19 outcomes: a study in 48 440 adult patients - British Journal of Sports Medicine, October 2021

[15] Plant-based diets, pescatarian diets and COVID-19 severity: a population-based case–control study in six countries - Nutrition, Prevention & Health, June 2021

[16] Dietary Behaviors and Incident COVID-19 in the UK Biobank - Nutrients, June 2021

[17] Obesity and the increased risk for COVID-19: mechanisms and nutritional management - Nutrition Research Reviews, November 2020

[18] Smoking & Tobacco Use - Centers for Disease Control, November 2021

[19] Smoking and COVID-19 outcomes: an observational and Mendelian randomisation study using the UK Biobank cohort - Thorax, December 2021

[20] How to boost your immune system - Harvard Health Publishing, February 2021

[21] Pre-existing polymerase-specific T cells expand in abortive seronegative SARS-CoV-2 - Nature, November 2021

About RENDLE:

RENDLE helps organizations drive lifestyle improvements in a structured, data-driven manner. Our methodology guarantees populations will improve their sleep, stress management, happiness, exercise and nutrition while reducing back pain, smoking and other costly conditions. For more details about how we can help your organization improve contact us.