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Covid-19 Australia: Neuroscientist Paul Taylor reveals five steps to build resilience

Australian neuroscientist, Paul Taylor

A neuroscientist has shared a five-step checklist that will help you to ‘build resilience’ against Covid-19, after health experts warned ‘everyone will catch’ the virus.

Australian nutritionist Paul Taylor says while double vaccination is the first port of call for protection against the deadly respiratory disease, there are other ways to boost your immune system from the inside out.

After getting the jab, the director of Victoria’s Mind Body Brain Performance Institute says it’s vital to stay active, with at least 150 minutes of moderate exercise each week, and keep blood sugar levels low to reduce your risk of serious illness.

Mr Taylor, who is a qualified exercise physiologist and PhD student, says creating a healthy sleep routine and getting plenty of vitamin D can also play a role in strengthening the body against Covid and other viruses.

While vaccination is the first port of call for protection against the deadly respiratory disease, there are other ways to boost your immune system from the inside out (Pictured: A nurse loading up injections of Moderna vaccine)

While vaccination is the first port of call for protection against the deadly respiratory disease, there are other ways to boost your immune system from the inside out (Pictured: A nurse loading up injections of Moderna vaccine) 

Manage your blood sugar

A whopping 40 per cent of all Covid deaths in the US are patients with diabetes, research from the American Diabetes Association shows. 

One in 10 of those hospitalised with the virus die within one week, according to the organisation, making diabetes one of the highest risk pre-existing conditions.

That’s why Mr Taylor says it is crucial to get your blood sugar under control with scientifically-proven measures such as switching to a wholefood, ketogenic diet.

Keto is a high-fat, low-carb diet that forces the body to burn fats rather than carbohydrates.

Mr Taylor says the most effective way to do manage blood sugar is to stick to a keto-friendly meal plan for three to six weeks, which should causes glucose levels to plummet.

‘ If you can’t be that strict then at least aim to eliminate ultra-processed food, especially the carbohydrate-rich stuff,’ Mr Taylor told Daily Mail Australia.

He says the first things to go should be sugary treats, bread, pasta, rice, pizza and breakfast cereals, which can be replaced with fresh fruit and vegetables, nuts, seeds, fish and grass-fed meats.

Five scientific ways to build resilience against Covid-19

1. Get vaccinated

2. Keep your blood sugar low

3. Stay active – at least 150 minutes of moderate exercise per week

4. Boost vitamin D – get out in the sun

5. Prioritise sleep – build a routine by switching off devices 30 minutes before bed and going to sleep at the same time each night

Source: Director of The Mind-Body-Brain Performance Institute Paul Taylor

Keep your body moving

Exercise is a powerful tool for regulating the body, particularly the immune and central nervous systems, which is why Mr Taylor says it’s important to stay active to stay healthy.

‘Physical activity is a powerful activator of gene expression…it switches on anti-oxidant and anti-inflammatory genes and has widespread positive effects throughout your body and brain, and helps to manage blood glucose,’ he explained.

‘It will also help fight off lockdown-induced anxiety and depression and improve the quality of your sleep and immune function.’

But Mr Taylor insists you don’t need to run marathons to reap the benefits, with evidence showing just 150 minutes of moderate – or 75 minutes of vigorous – exercise each week reduces your risk of Covid hospitalisation by more than half compared to those who remain sedentary.

Mr Taylor says it is crucial to get your blood sugar under control with scientifically-proven measures such as switching to a wholefood, ketogenic diet of high fat, low carb foods

Mr Taylor says it is crucial to get your blood sugar under control with scientifically-proven measures such as switching to a wholefood, ketogenic diet of high fat, low carb foods

Get out in the sun

Sunshine is medicine, according to Mr Taylor, who says a healthy dose of vitamin D is one of the best protections you can get against the virus. 

Despite scores of observational studies confirming the link between vitamin D deficiency and severe disease outcomes, 23 per cent of Australians and more than 30 per cent of New Zealanders have sup-optimal levels of the life-giving vitamin. 

‘The easiest way to get vitamin D up is to get outside and get some sun, just don’t get burnt,’ Mr Taylor said.

He also suggests supplements of vitamin D and minerals including selenium, zinc, and high-quality fish oils, which have all been shown to help ward off respiratory infections.

Mr Taylor insists you don't need to run marathons to reap the benefits, with evidence showing just 150 minutes of moderate exercise each week reduces your risk of Covid hospitalisation by more than half compared to those who remain sedentary (stock image)

Mr Taylor insists you don’t need to run marathons to reap the benefits, with evidence showing just 150 minutes of moderate exercise each week reduces your risk of Covid hospitalisation by more than half compared to those who remain sedentary (stock image)

Create a healthy sleep routine

If you want to build a robust immune system, Mr Taylor says the first place you should start is sleep.

He suggests switching off phones, tablets and other electronic devices at least 30 minutes before bed, and going to bed at the same time each night – even on weekends.

‘This ensures your circadian rhythms are regular,’ he explained.

Other simple ways to improve your ‘sleep hygiene’ include ditching caffeine after midday, limiting your alcohol intake and incorporating short sessions of yoga and meditation into your morning and nighttime routine. 

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Read more at DailyMail.co.uk