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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.

 


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I have been sharing Come And Reason Ministries Bible study lessons with several folk. You have such a beautiful view of the plan of salvation. If we had this message preached when I was young, my generation would still all be in church.

H. R., New Zealand

Testimony 48

I just want to tell you how blessed I have been reading “The Remedy!” It has become a daily part of my devotional relationship with God. In it I have found a God of love and a God that loves me! The bible has come alive for me! It is the first time that I can say that I have felt hope fill my heart as I have read God’s word. This is good news I can share! Thank you, Dr Jennings! Thank you for your heart for others. I can’t put into words how this has set me free! It has strengthened my trust and love for God.

Jason H.

 

Testimony 37

Hearing Dr. Jennings’ presentations in person came at a pivotal moment in my spiritual journey that began about nine months ago, when the fault lines inherent in my belief system began to crack under questions that most reasonable people end up asking about God and His nature. These were questions I couldn’t find answers to, and they shook my faith. I was unable let it go any longer and be satisfied. My Christian experience became distant. I was afraid; the fear in me rose like thorns, pushing me away from Jesus. And then someone heard my questions and introduced me to this ministry, and my life has totally changed.

I can tell you that this new, “present truth” message is far grander and life-changing than when I shifted from being an agnostic and then a nominal Christian. It has radically altered my worldview, because it reveals a God that makes sense. It is a revolution. I believe that Dr. Jennings’ message is the final message that must go to the world. If any message could be called “righteousness by faith,” as abused as that term is by the right and the left, this is that message, because Jennings’ biblical message identifies a God who is different, whose character isn’t an impossible contradiction.

I walk this path now without fear. I see people differently, and the Holy Spirit burns in my heart. Many call Dr. Jennings’ message false and compromising, but it isn’t false, because I’ve seen the fruits within my mind and body. It is not compromising, because in this message is the only road to holiness that makes any sense. No longer do I behold a pagan god who is always angry and suspicious. Instead, I behold a God who is freeing and loving, always working for our good, and giving me every reason to love my enemy even to my own death, just as Jesus pleads with us. God is good.

Anthony L., CA, USA

 

Testimony 5

We listen to your bible studies lessons in our class in Montana. You actually were the main reason I decided to get a laptop, so I can go to your site and listen, read, learn, and print the class notes. I am so grateful to learn the correct view of God and his character. Now, to just have others have an interest in knowing, so I can share it with them. Good thoughts your way.

R. N., MT, USA

 

Testimony 25

I just want to say thank you so much for your conversations via YouTube. I regularly tune in to your lectures, “Let’s Talk” sessions, and many others. Through these I’ve found greater depth and meaning to God’s word. Thanks for all that you do and please continue. I’m currently working in the middle of Silicon Valley at Stanford University. I feel like God really has me in the right place right now and I’m sensing that your teachings might be part of it.

B. F., Silicon Valley, CA, USA

 

Testimony 38

Since November 2015, when I started studying Gods word from this God Is Love point of view, my life has been transformed. My troubled marriage of 15 years has been healed and my husband and I are truly happy for the first time in 15 years. Now When I read the word of God I understand it so much better and I can’t help but see Gods love radiating through the pages to humanity. Gods word is living and active and I am blessed beyond measure to be having this amazing experience. God has given me a beautiful understanding of Jn 3:16 that amazes me more and more each day. Thank you again for your ministry.

Helen D., London, England

 

Testimony 26

Your teachings about our heavenly Father have changed my life. Thank you sooooooo very very much! I know He’s doing some serious healing in my heart and life and I look forward to each new day to learn something new about Him and to just hear you speak about Him. Thank you, forever.

Nancy S.

 

Testimony 45

I have been confused for years about what [christianity] calls [its] most disgusting teaching. It has never made much sense to me and for that reason has been evermore empty. I have listened to your class off and on and have struggled determining what is truth, because of the resistance design law encounters in the church. So, I thank God for your ministry. What you teach makes sense. It’s logical and backed up by the power of love. I have never seen that in Christ until now. I am astounded by the insight that is found when we look at God’s ministry through design law. All strength to this message, as I believe it to be the power of God.

Brendon S.

 

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 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

 

Testimony 59

I’m a native Ghanan, but am currently in France for my master’s degree. Prior to this, during my final years at undergraduate studies in Ghana, I was introduced to your ministry and I’ve been immensely blessed by what you share, especially about the Design and Imposed Laws. God richly bless you for that.

One of the first things I did when I arrived in France was to buy all four of your books. They not only helped me, but those I shared them with. I shared the message with an atheist student and I marveled at how God worked mightily in his life. Today this person shares the Love of God with others and debunks theories of who God is not. I want to share what you present in your “Heavenly Sanctuary and Investigative Judgment” pamphlet, because the message brought rest to my soul and I live today as a healthy person.

God bless you so much and your ministry.

Michael A., Ghana

 

Testimony 35

I am so pleased with the response your message is receiving at my church from the middle-aged to the young adults. I have given out 100 copies of the first two seminars and there are more request every week. One of my [class members] came to me after viewing the series, grateful and impressed with how easy the message was retained. He had been a Seventh-day Adventist in fear all his life, and felt like the scales were removed from his eyes after viewing the seminars. I am so impressed by the change I see in members who have received this message, we are in one accord. However, I am sadden by the negative response of the older people. I am verbally attacked anytime I talk about imposed laws, but I believe my mission is to enlightened everyone I can. I watch your Bible Study Class on YouTube every Friday night and I feel like I am apart of the class. All of you are in one accord and I am so blessed to have found you. I pray that all of you continue to spread this message and I am committed to doing my part.

Clara S., Westfield, MA, USA

 

Testimony 53

I was so blessed by a friend who gave me your book, “The God Shaped Brain,” while I was sitting in church asking God to please help me learn more about Him and help me not to be so confused and scared. That was about 2 years ago. Your books have helped me to love God even more. I’m not confused or scared anymore! I have listened to all of your bible study classes and feel like I know the wonderful people that attend every week. Thank you for all that you’re doing in spreading the true message about God and His law of love. God bless you and your whole class.

Elssy P., Modesto, CA, USA

 

Testimony 62

I would like to express my thanks to the C&R team for creating a platform from which people can learn to trust in God and grow. My life is a witness to the effectiveness of this ministry. Without believing the truth about God as you have shown, I don’t know what my life would be like. I had given up on God helping me with certain sins – it was all useless. Given that the scripture is clear and God is so good, how could I have betrayed him so many times? I was a yo-yo christian; spinning up and down. My faith and enthusiasm was driven by discoveries/threats that prophecy is about to be fulfilled. But when I watched your “Healing the Mind” seminar, it was like a light finally went on. I could see God had no plan to hurt me, the danger came from sin, and that He is working to protect me and strengthen me. Thank you for allowing God to use you. The message God gave C&R saved my life!

Antony N. – Hobart, Australia

 

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