Call Us: 423 661-4734 | Email: requests@comeandreason.com      
Five Steps to Reduce Stress, Improve Immunity, and Decrease Your Risk of Coronavirus Infection

Five Steps to Reduce Stress, Improve Immunity, and Decrease Your Risk of Coronavirus Infection

1. Stay socially connected while socially distancing: While social distancing, which means limiting physical contact with others, is important to prevent the spread of the coronavirus, staying socially connected improves immune function and decreases the risk of being infected.

Studies comparing gene expression in lonely people to socially connected people found 209 genes expressed differently. Specifically, in the lonely group, genes that are associated with inflammation were turned on, whereas genes that have antiviral roles were turned off.[1] [2]

Steps to stay socially connected while staying physically apart, would include:

  • Engaging in activities with members of the household, talking and encouraging each other, playing games, doing puzzles—but also actually connecting and showing interest in each other.
  • Talking with friends and family on the phone, via Skype, or FaceTime
  • Creating online groups of friends or family for discussion, sharing, Bible study, and encouragement

2. Get 8 hours of sleep each night: Multiple studies have demonstrated that sleep is essential for healthy immune response. Those who sleep less than 8 hours each night have immune systems that are less responsive to infection, while those who sleep 8 hours each night make antibodies more effectively and are able to fight infections more readily. This is one factor why vaccines are not as effective in every person. Persons with chronic sleep deprivation do not get the same antibody production and subsequent protection from vaccines when compared to subjects who sleep 8 hours each night.[3] [4]

Steps to improve sleep include:

  • Decrease or eliminate stimulants, such as caffeine
  • Do not use alcohol as a sleep aid
  • >Use the night setting on electronic devices to decrease blue light
  • Don’t eat a heavy meal before bedtime
  • >Ensure a comfortable bed and cool sleeping environment
  • Ensure your room is dark
  • Keep animals out of the room and bed
  • Consider a sound machine or fan to create “white noise”
  • Establish a routine and schedule for going to bed and getting up—and stick to it
  • If sleep problems persist, see your doctor
  • Do not take sleep medications unless directed to do so by your doctor

3. Regular moderate aerobic exercise: Studies show that regular moderate to vigorous exercise of no more than 60 minutes enhances multiple immune functions. However, extreme exercise, such as running a marathon causes immune dysfunction. Regular moderate aerobic exercise improves macrophage activity, circulation of immunoglobulins, anti-inflammatory cytokines, neutrophils, and various lymphocytes. These changes improve the body’s immunosurveillance. Moderate “exercise is now viewed as an important immune system adjuvant to stimulate the ongoing exchange of leukocytes between the circulation and tissues” and improves the body’s immune response to vaccination. [5]

Steps to healthy exercise:

  • See your doctor to get a physical exam and start exercise under your doctor’s supervision
  • Begin low and go slow, gradually increasing duration and intensity
  • Choose an exercise you enjoy
  • Exercise outdoors when possible
  • Examples of aerobic exercise include: walking, running, biking, rowing, swimming.
  • The easiest to engage and maintain over time is regular walking—aim for 30–60 minutes a day, 5 days a week

4. Healthy Nutrition: The goal of healthy nutrition would be to move your diet away from foods that increase inflammation and impair immune response toward foods that decrease inflammation and improve immune response. Plant-based diets have been shown to do just that. A meta-analysis of 29 studies found that plant-based diets decreased a host of inflammatory factors and, thereby, decreased disease risk.[6]

Steps to healthy nutrition include:

  • Eat fruits, nuts, vegetables—the more colors the better as the colors are high in anti-inflammatory factors: berries, carrots, yams, spinach, etc.
  • Get your vitamin D level checked by your doctor and take vitamin D supplements to achieve a level of 75–100 nmol/L. Levels below 25 increase all causes of death, and levels above 140 increase all causes of death.[7] Studies show that normal vitamin D levels improve immune response and may reduce risk of infections, particularly viral infections like influenza and corona.[8] [9]
  • Avoid or minimize junk food as such foods are highly inflammatory

5. Laugh: In 2019, I wrote a blog on the benefits of laughter and will recap some of those benefits here.

Mirthful laughter reduces inflammation, improves diabetes control, and reduces incidence of heart attacks.[10] Other researchers found beneficial effects of laughter on the blood vessel. Nitric oxide is a chemical that the body uses to dilate blood vessels; mental stress was shown to degrade nitric oxide. This means that laughter minimizes the negative effects of stress by reducing the breakdown of nitric oxide, leading to vasodilatation and better blood flow.[11] On average, laughter increased blood flow by 22 percent and stress decreased blood flow by 35 percent. [12]

Laughter has been shown to improve the response of the immune system, which is especially important at this time.[13] In a study performed by Berk LS, et al., they found increased blood levels of interferon-gamma (an immune product that fights infections and cancers) in ten healthy fasting males after being shown a comedy video (p=0.02).[14] As a result, interferons have become a line of pharmacotherapy in viral infections, systemic carcinomas, hepatitis B and C, in addition to the development of antiretroviral drugs.

There are two types of stress: distress (the negative type) and eustress (the positive type, which would include mirthful laughter). Distress increases stress hormones—such as beta-endorphins, corticotrophins, and catecholamines—but laughter (a form eustress) decreases these hormones, fortifies activity of natural killer (NK) cells, activates T cells and B cells, and increases Ig levels. This means that laughter is capable of combating the negative aspects of distress and fortifying the immune system to help fight against various immune mediated illnesses.[15]

Steps to laugh:

  • Check out our Reasonette comics
  • Watch non-vulgar comedy programs or stand-up comics
  • Play interactive games like Pictionary or Balderdash
  • Tell jokes to friends or family
  • Choose to see the humor in life
 


[1] Genome Biology 2007, 8:R189

[2] PNAS vol. 108 no. 7; Cole, 3080–3085, doi: 10.1073/pnas.1014218108

[3] Michael R. Irwin, Sleep and Infectious Disease Risk, Sleep, Volume 35, Issue 8, 1 August 2012, Pages 1025–1026.

[4] Prather AA, et al., Sleep and antibody response to hepatitis B vaccination. Sleep. 2012 Aug 1;35(8):1063-9. doi: 10.5665/sleep.1990.

[5] Nieman, D., Wentz, L., The compelling link between physical activity and the body’s defense system, Journal of Sport and Health Science, Volume 8, Issue 3, May 2019, Pages 201-217.

[6]> Eichelmann F., et al., Effect of plant-based diets on obesity-related inflammatory profiles: a systematic review and meta-analysis of intervention trials. Obes Rev. 2016 Nov;17(11):1067-1079. doi: 10.1111/obr.12439. Epub 2016 Jul 13.

[7] Durup D et al. A reverse J-shaped association of all-cause mortality with serum 25-hydroxyvitamin D in general practice, the CopD study. J Clin Endocrin Metab. 2012;978:2644-2652

[8] Grant WB, Lahore H,. McDonnell SL, et al. Vitamin D supplementation could prevent and treat influenza, coronavirus, and pneumonia Infections. Preprints. 2020;2020030235.

[9] Chung C, Silwal P, Kim I, Modlin RL, Jo EK. Vitamin D-cathelicidin axis: at the crossroads between protective immunity and pathological inflammation during infection. Immune Netw. 2020;20:e12-38.

[10] Berk, L., et al, Mirthful laughter, as adjunct therapy in diabetic care, attenuates catecholamines, inflammatory cytokines, C-RP, and myocardial infarction occurrence, FASEB Journal, Vol. 22, No. 1_supplement, March 2008

[11] Wikipedia, The Free Encyclopedia. Nitric oxide; [Revised December 24, 2008]. https://en.wikipedia.org/w/index.php?title=Nitric_oxide&oldid=259865728.

[12]Vascular Medicine; Watching funny movies boosts blood flow to the heart. Health & Medicine Week,1660. Research Library database.(Document ID: 980266611); 2006.

[13]Berk LS, Tan SA, Fry WF. Eustress of humor associated laughter modulates specific immune system components. Annals of Behavioral Medicine. 1993;15:11.

Berk LS, Tan SA, Fry WF. et al. Neuroendocrine and stress hormone changes during mirthful laughter. American Journal of the Medical Sciences. 1989;298:390.

>Berk LS, Tan SA, Nehlsen-Cannarella SL. et al. Humor associated laughter decreases cortisol and increases spontaneous lymphocyte blastogenesis. Clinical Research. 1988;36:435A.

Martin RA. Is Laughter the Best Medicine? Humor, Laughter, and Physical Health. Current Directions In Psychological Science.2002;11(6):216–8.

[14] The Laughter – Immune Connection. Berk LS, Tan SA; [Revised November, 1996].https://www.hospitalclown.com/Past%20Issues/Final%20PDFs/Vol%202-2Berk.pdf.

[15]Berk LS, Tan SA, Napier BJ. et al. Eustress of mirthful laughter modifies natural killer cell activity. Clinical Research. 1989;37:115A.

 


Email me the blog whenever a new one is published.

Donate online, securely via PayPal using your credit or debit card (no PayPal account needed, unless you want to set up a monthly, recurring payment).


cancel recurring payment

 

Want to use zelle instead?
See how on our
Support and Donations page.

Upcoming Events

calendar

Testimonial Post Slider

Testimony 17

The blessings of clarity and understanding you and your class inspire me to take from the word of God have impressed upon me so greatly the true, loving character of our Creator. I have found amazing freedom and joy through building a stronger, more intentional relationship with Him. What is new is that this is now a relationship built on love, reverence and respect rather than fear and obligation, and as such my eyes have been slammed OPEN as I am continually impressed by the manifestations of God’s true character in His provisions for fallen man.

T.E.H., Salt Lake City, UT, USA

 

Testimony 21

I am absolutly on fire with the message at Come and Reason! I can’t get enough! I’ve read your book, blog, and articles. I’ve listened to your Bible study podcasts, your radio show, and your series – all excellent! It wasn’t until the past couple of years that I have I like I’m becoming “healthy,” with more to share with others than just beasts and commandments! I used to be a Bible worker and preached when the pastors were gone until I had had enough. I didnt realize at the time what the problem was, but i know now… the message wasn’t properly focused. Now my flame is rekindled. All of your little examples are so perfect in explaining something “complicated” and making it easily understood! Now I’m trying to shape it into a life changing evangelistic series! Thank you!

M.T., USA

 

Testimony 50

After coming into contact with Come And Reason Ministries, I can finally say that many of my unanswered questions have fallen into place. I discovered that my view of God’s Law was “imposed laws and rules” with “imposed punishments” and that this was the major culprit of my many unanswered questions. Thanks be to God for using you and those around you to help us who have struggled with this “infection” of thought. I have now rejected the “imposed law” concept to fully embrace “Design Law”… to look thru “Design Law,” instead of “imposed law,” is a relief.

Viliami L., Australia

 

Testimony 6

I got the book “Could It Be This Simple?” a few months ago and the reading was wonderful and I was fascinated. I lent the book to a friend at work. She is having a difficult time and the book is helping her to find Jesus and I found this very exciting. She has asked me questions and I can see her life changing.

H. S., Australia

 

Testimony 20

I just wanted to personally thank you for your teachings and insight into scripture. I came across your website via my cousin who suggested I look into “Healing the Mind” information. My youngest daughter has been struggling over the last couple of years and it all came to a head this spring. When I started listening to the “Healing the Mind” lectures my own life began to be transformed. I began sharing with all my daughters the concepts you laid out so clearly. I ordered your book and soaked it up. I just want to say “Thank You!” My walk with the Lord has been refreshed and renewed. Your obedience to the Lord is a blessing to so many.

R. K., Anderson, SC, USA

 

Testimony 31

It was very touching to hear the testimony of your class share how viewing God’s true character has changed their lives. My feelings are the same – there is so much freedom in knowing that God LOVES me – regardless of my… just, REGARDLESS! I’m still blown away by the true gospel, the fact that God is not ready to strike us when we fail. He is not arbitrary. He simply loves us and warns of the natural consequences because He can’t stand to see us suffer. I AM IN LOVE WITH THIS GOD!!!

Ceil V.,  UT, USA

 

Testimony 4

I’m a youth leader in South Africa. We as a youth group are currently using a lot of the material on the Come and Reason site. Since we’ve started using the material, our youth group has grown.

R. V. N., South Africa

 

Testimony 68

Your message of design law vs imperial law is so uplifting and makes so much sense- it is a game changer for me. The fact that Jesus’s death is not a big payment by an angry God is , quite frankly, a relief.

Laura G., London, Ontario, Canada

 

Testimony 8

Thank you for the ministry you are sharing with us, it is a real blessing to us and especially to my husband and myself! You are encouraging us to think for ourselves and not just to except everything, without thinking it through, with God’s word!

M.K., USA

 

Testimony 33

I was invited over a friend’s house to see the “God and Your Brain” seminar today. I became [a christian] 36 years ago at the age of 19, but have struggled with the concept of God taking His ‘pound of flesh’ out on His Son to be appeased. Wow. Your seminar has been an incredible revelation and breath of reason and fresh air! I have your book, “The God Shaped Brain,” and it is SO eye opening. Finally, after 36 years enlightenment has come! Praise the Good Lord! What can I say, but that the Real Gospel is truly “Good News!” Thank you for your efforts in giving the Gospel a clear sound!

Paul C.,  Springfield, MA, USA

 

Testimony 11

I would love to have a copy of “Healing the Mind” DVDs to have in my therapy office. I enjoy having clients check out materials to enhance their therapy experience. I have sat under Dr. Jennings’ teaching at an American Association of Christian Counselors convention and respect his work greatly.

K.B., LA, USA

 

Testimony 69

After reading your book, ‘Could It Be This Simple,’ someone was explaining Christianity in a way that made sense to me for the first time in my life. One morning, I simply prayed “I’m sorry and I love you.” As soon as I silently said that, I could literally feel God’s presence and light flood down on me from above and fill me up with love and joy. I sat there crying my eyes out, because I was so overpowered with this feeling of love and joy. It was just so incredible. I hope that more people can read this book and get a blessing from it. It’s really amazing.

Rachael H.

Testimony 46

Over the past couple of years God has been expanding my view of Himself and His character. Along my approximately 40-year journey, I have often had questions, but was hesitant to voice these and step outside the traditionally accepted thinking, for fear of admitting that I may in fact be eternally lost. In the recesses of my thinking has been the thought – if one blindly accepts (which is widely regarded as “real faith”) and does not question, is this really ‘truth?’ I often find it challenging to grapple with very theological ‘speak,’ but Dr. Jennings has a real gift of explaining spiritual concepts with clear practical examples. The weekly discussions are growing my Christian experience and slowly changing my view of how to live as a child of God in today’s complex world. Finally the whole Old Testament sanctuary teaching moved in my mind from fantasy to reality!

Beverly S., South Africa

 

Testimony 28

I have been following your Bible study class for about a year now. I must say I am impressed with how your ministry has grown. I took it upon myself to listen to all your lesson podcasts from the past and they have both enriched me physically, mentally, emotionally and spiritually. I have learnt a lot from this class. I have also noticed how the class has grown in spiritual strength. One of the things that benefited me is that now I am not afraid of God. I use to be, but now it has melted away. The second thing is that you helped me to have a real life relationship with God. Now He is my friend that was always there and I love having him with me all the time. Thirdly, because of this class, it inspired me to take over and lead a class. I have called it “Let Us Reason Together,” adapting your inquisitive style and creating a class of free thinkers.

T. Banda, Malawi, Africa

 

Testimony 52

Your unique way in spreading the truth is what we all need today. Most of us don’t recognize the contamination coming from all the lies and selfishness in the world. Because of our fear of death, we forgot how to live. Lies left and right. I was losing hope and faith, because of so many ideas that are always contradicting each other – so many questions answered by other, more complicated, questions – until I found your channel on YouTube.

You did not just give me answers, you also taught me how to answer new questions that arise in my mind. Now I see things differently. I see God’s mercy, grace, and Love everywhere, in spite of all the chaos that we all have done as humans. I don’t fear death anymore. Accepting the Truth and Love about God is truly a genuine Freedom from all the confusions, sufferings, selfishness, pain, and death.

I just wanted to say, thank you, sooooo much for revealing the real Remedy for our infected life. I have a new hope and now see the world in a different perspective!

Wheinny P., University Place, WA, USA