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Can a few simple guidelines keep us healthy right now?
OOur entire world has been rocked by the COVID-19 pandemic since the early months of 2020. The way we work, worship, communicate, communicate and shop has changed dramatically. We hope the end is in sight, but nothing is certain yet.
Long-term population research such as Loma Linda University Adventist Health Studies strongly suggests that people who live by the principles of the church’s health message (including regular physical activity [especially outdoors], eating a healthy diet, getting adequate rest, avoiding toxic substances, building healthy relationships and trusting God) suffer less from conditions known as co-morbidities. A healthy lifestyle also gives resistance to infections. While each principle has tangible health benefits associated with it, the combination of healthy lifestyle practices provides the most benefits for overall health and well-being.
So can we say that an Adventist lifestyle based on our health message is helping in the face of the COVID-19 pandemic? Let’s take a look at the current evidence.
TO SLEEP: Good quality sleep is vital for physical and mental health.1 Over the past few decades, researchers have found that sufficient sleep is necessary for the immune system to function properly to resist infections. Inadequate sleep duration in otherwise healthy people is associated with an increased likelihood of developing the common cold, a viral infection. Subjects who slept an average of less than five hours per night had an infection rate of 50 percent, compared with 18 percent in those who slept on average more than seven hours in the week before the assessment.2 Although specific data regarding sleep and COVID-19 infections are lacking, adequate rest is likely to make the difference, as studies show consistent relationships between short sleep duration and increased risk of death, hypertension, cardiovascular disease, stroke, coronary heart disease. , overweight and obesity, weight gain and type 2 diabetes. Thus, adequate sleep helps reduce co-morbidities linked to COVID-19.
EXERCISE: The role of physical activity in our defense against infection continues to grow. Regular, moderate physical activity (i.e. walking, cycling, hiking, and swimming) acts as an adjunct to boost immune defense and metabolic health. Regular, moderate exercise reduces the incidence of upper respiratory tract infections, with fewer deaths from influenza and pneumonia.3 Sedentary lifestyle contributes to excess weight, an important comorbidity in COVID-19 infections. In addition, a study involving 48,440 adult patients in the British Journal of Sports Medicine suggests that routine activity may help protect people who contract COVID-19 from becoming seriously ill.4
DIET: The research findings on frontline healthcare workers in six countries at high COVID-19 exposure are encouraging.5 Participants were surveyed from July to September 2020. Self-reported data from 2,884 participants included demographic information, information on eating habits, and COVID-19 outcomes (568 cases). After adjusting for confounders, those who followed a “plant-based diet” had a 73% lower chance of moderate to severe COVID-19; those who have followed a “vegetal or pescatarian [includes fish] diet ‘had a 59% lower risk of moderate to severe symptoms compared to those who followed a normal diet. When participants reported following “low-carb, high-protein diets,” they had significantly higher risks of more severe symptoms. This study found no association between the reported diet and the infection rate or duration of COVID-19. These encouraging results suggest that a diet high in nutrient-dense foods can add a significant layer of protection against severe symptoms of COVID-19 without reducing infection rates or potential viral spread to others.
SUNLIGHT: Recent studies suggest that sun exposure limits the spread of disruptive COVID-19 viral particles in aerosols (sneezing and coughing) and can inactivate the virus in outdoor environments.6 Additionally, sun exposure and vitamin D status are linked to the incidence, mortality, and recovery rates of COVID-19 through action on the immune system. Appropriate sun exposure (i.e. no overexposure) is beneficial. Vitamin D supplementation is recommended and beneficial when blood levels are not adequate, especially in people with darker skin.
WELFARE: Social support has been identified as a protective factor against mental health issues related to COVID-19.7 Examples of social support include comforting or listening in the face of challenges or distress in life. Healthy personal relationships are most beneficial, but nurturing church fellowship, even virtually, is effective in providing social support and spiritual encouragement. The benefits also go both ways. Ellen White wrote that “to do good is work that benefits both the giver and the receiver.”8 Fellowship of believers during a pandemic plays an important role in healing, comfort and spiritual education, a real boost to mental health. What’s more, studies show that diet, exercise and sleep greatly contribute to mental health and well-being.9
The Bible talks about how Christians should behave and personal prayer and trust in God are essential. Paul pleads with all believers to “let each of you look after not only his own interests but those of others†(Phil. 2: 4). This certainly includes physical distancing, wearing a mask and basic hygiene measures. Christians must do everything to limit the spread of the virus, if only for the well-being of others!
The main objective of the Adventist health message is the promotion of health and the prevention of disease. However, there is a cross between preventive and therapeutic measures because there is wisdom in the application of measures adapted to the circumstances. The context informs the decision. In a pandemic, a healthy, holistic lifestyle can be a lifeline, but there may be other appropriate, acute and life-saving interventions that we may need. Even so, strict adherence to healthy behaviors does not guarantee freedom from disease.
We absolutely must practice and promote the principles of health that God has given us through inspiration and inspired scientific discovery to protect ourselves and others. Holistic health prompts us to thank God for the knowledge and creativity He gives humans to develop technologies that empower us so that we can continue to honor Him through difficult times. For all of these blessings, we thank God and praise Him with our mouths, attitudes and actions.
Fred hardinge is a nutrition and lifestyle specialist with the General Conference of Seventh-day Adventists.
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