A
leading behavior change researcher says key steps can boost immune system,
ability to fight COVID-19
Yes,
you should wear face coverings, practice social distancing and wash your hands
frequently to reduce your exposure to COVID-19, but did you ever think
improving your diet or reducing your alcohol consumption could also play a role
in fighting the disease?
University of Rhode Island Professor of
Psychology James
O. Prochaska, founder of the Cancer
Prevention Research Center, and one of the leading behavior change
experts in the world, has an emphatic answer. And it’s based on 124 studies
done all over the world.
Prochaska, inventor of the Transtheoretical Model of Behavior Change, said
there are four behaviors that lead to the majority of chronic illnesses, which
also make individuals more susceptible to infectious diseases: smoking, alcohol
abuse, unhealthy eating and inadequate exercise. Add distress to what he calls
the Big 4, and you have the perfect combination of factors that work against
people’s ability to maintain good health.
Consider individuals whose biological age is 60. Some will have an immune system comparable to a healthy 40-year-old, while others will have one like an 80-year-old, Prochaska said. It turns out that the Big 4 and distress are major contributors to impaired immune systems, as well as chronic and often fatal diseases.
“During the current pandemic, the
majority who are infected with COVID-19 have no symptoms, and another large
group has mild symptoms,” Prochaska said. “Clearly, there are major differences
in how their immune systems are functioning. Many people understandably feel distressed,
anxious and afraid, in part because they feel helpless during this difficult
time.”
He said they can help themselves and
others by thinking about which behaviors they would like to address. Through
research and development of his behavior change model, Prochaska has found that
people do not take dramatic steps toward healthy behaviors, but instead go
through these stages: precontemplation, contemplation, preparation, action and
maintenance.
“We need to understand that people
usually don’t take action right away, so we have to help them move in that
direction,” he said.
“We need to help people see that when
they start or when they have lapses, they can commit to getting back to
healthy eating and consuming less alcohol,” Prochaska said. “But we have to be
kind and considerate and help people realize that changing these behaviors can
prevent them from getting chronic illness, as well as the next virus.”
Prochaska said there are opportunities
for simple changes. More people are working from home so they no longer lose
time commuting to the office. Maybe they can use that time to take a walk, bike
ride or exercise at home.
“These are small steps, as people move
from one stage to the next, but people become demoralized, so reinforcing the
benefits of such behavior is critical,” Prochaska said. “If you improve your
behavior, you are getting two for the price of one–improved immunity and
reduction in risk for chronic illness.”
Prochaska said that health is being free
from disease. “Once you get one chronic disease, you are more likely to get
more. These behaviors also enhance multiple domains of well-being, for example,
emotional, social and work well-being.”
Prochaska and his wife Janice Prochaska
are conducting video conferences with health counselors and coaches around the
world to help their clients and patients. He added that many organizations
devoted to helping people improve their health and well-being, battle
depression and anxiety have been following the research described in the book, “Changing to Thrive,” co-authored by Prochaska and
Janice, founder of Pro-Change, which has produced award-winning,
digitally-based programs that set new standards for impacts on the biggest
threats to the health and well-being of a broad range of populations.
“We understand that change is
challenging, especially during stressful times like these,” Prohaska said. “My
Achilles heel is diet, and so Janice had us meet with a nutritionist. At first,
I realized all I could eat was things I don’t like. But I did break my sugar
addiction, and I had to take ice cream and potato chips off the grocery list.
Without even trying hard, I lost 10 pounds, and 2 inches off my waist. It is
possible to change.”