Coronavirus has caused a huge amount of suffering and mortality across the world. In only a few months, doctors and researchers have already gathered a large amount of data which has shown a number of risk factors for getting very sick from COVID (click here for some of these). Two of the biggest are age and chronic illness.

Unfortunately, the virus looks set to be with us for some time, and despite our best efforts with basic hygiene and social distancing—will still likely affect a lot of people. That being the case, are there things we can do to increase our chances of successfully fighting off COVID-19, should we get it? Absolutely. While of course there are never any guarantees of preventing any illness (we all hear stories of perfectly fit and healthy people who have been badly struck down out of the blue)—there are still always ways to improve your odds. Health, like a lot of things in life, is a statistical numbers game. Here are 5 things you can do:

1.Focus on a healthy nutritious diet

As Hippocrates, the father of medicine, said over 2500 years ago: Let food be thy medicine, and medicine be thy food. Have a balanced diet; low in saturated fat, red meat, processed foods, and sugars. But most of all: ramp up your vegetable and fruit intake. Stick to the mantra of at least “5-a-day” servings of fruits and vegetables combined (ruthlessly keep this in your head every single day….”5-a-day….5-a-day…have I had my 5-a-day?”). Certain fruits and vegetables are better than others, but focus on those high in vitamin C and anti-oxidants. Some superstars include blueberries (a handful a day is amazing), apples, bell peppers, broccoli, dark leafy greens, and citrus fruits. Do this daily for a year, and the benefits to your health cannot be overstated.

2.Exercise

The minimum goals for exercise should be at least 75 minutes of vigorous intensity activity a week (such as running or playing a sport) and/or 150 minutes of moderate intensity activity (includes activities like gardening or playing golf). Remember these are just minimum recommendations—the more the better! You should also do muscle strengthening activities twice a week, for optimal cardiovascular benefits. This could be with weights, bands, or just simple body exercises.

Studies are increasingly showing how regular exercisers have improved COVID outcomes, which isn’t a surprise. If your gym is closed right now, home workout possibilities are endless.

3.Have a healthy BMI less than 25

Your Body Mass Index (BMI) can easily be calculated (it’s your weight in kilograms, over your height in meters squared). You can just plug your height and weight into numerous online calculators. If it’s more than 25, you are classed as overweight (with rare exceptions, including very muscle-bound individuals). More than 30, you are obese.

Initial research is showing that a disproportionate number of people hospitalized on intensive care units with coronavirus, are overweight or obese. Sadly for America, 70 percent of the population fall into this category.

4.Work on stress management

Everyday life certainly has a lot of stressors for most people. It could be a family situation or a work issue (especially with the economy the way it is). Your adrenaline and cortisol levels shoot up, and if sustained, can be disastrous for your cardiovascular and immune system. We all probably know from experience, times in our lives when we’ve been stressed or distressed about something—we’ve tended to pick up illnesses. Whatever you can do to work on this, to take your mind away from the stressors; starting a new hobby to keep your mind occupied, trying out meditation, or even coming back to exercising (one of the best proven stress relievers)—will really help give your body a boost. Along the same lines, remember that so much of your everyday wellness and sense of strength is based on your social relationships. Even in isolation, keep these going strong with regular contact with family and friends.

5.Positive outlook

Is your glass always half-full or half-empty? This is obviously easier said than done, during times of uncertainty in the midst of a national crisis. But research does show the terrific health benefits of maintaining an optimistic attitude during testing times. Think about this if you need a sense of perspective: Up until only the turn of the last century, average life expectancy hovered around the 20s to 40s in almost every country. The simplest of infections could kill you, there was no anesthesia for operations, and a large percentage of mothers would die in childbirth. Electricity was scarce, there was no central heating, and the concept of traveling around the world in several hours was the stuff of fantasy. You live in a world that your historical ancestors could only dream of. This crisis we find ourselves in, will pass. In the meantime, count all your blessings.

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