5 Ways to Boost Your Immune System Against COVID-19:
Growing concerns about COVID-19 have caused a surge in online searches on how to properly protect yourself against the virus. In addition to proper handwashing, what else can you do to improve your health? One area that is squarely in your control is your immune system. With so much information online, we’ve pulled out 5 ways to boost your immune system and help your body fight against infection.
1. Improve Your Diet:
The food you eat plays a key aspect in determining your overall health and immunity. Eat low-carb diets, as this will help control high blood sugar and pressure. A low-carb diet will help slow down diabetes and focus on a protein-rich diet to keep you in good shape. And regularly consume vegetables and fruits rich in Beta carotene, Ascorbic acid & other essential vitamins. Certain foods like mushrooms, tomato, bell pepper, and green vegetables like broccoli, spinach are also good options to build resilience in the body against infections.
You can also eat supplements rich in omega 3 & 6 fatty acids for your daily dose if stepping out to buy groceries is not an option during social distancing. Some natural immunity supplements include ginger, gooseberries, and turmeric.
Probiotics like Yoghurt, Yakult, and fermented food are also excellent sources to rejuvenate the composition of gut bacteria, which is important for nutrient absorption by the body. These are good options for the older generation too.
2. Sleep:
A healthy immune system can fight off infections more than a sleep-deprived immune system. Adults should focus on getting between six to eight hours of sleep a night. Sleep in a dark room and keep a regular bedtime and wake-up routine. If you’re having trouble sleeping melatonin supplements may be a good option.
3. Don’t Skip on Exercise:
A good diet should be followed by an exercise routine. Remember to exercise regularly; even light exercise will go a long way in releasing the toxins from your body. It is recommended to exercise for 30 to 45 minutes, depending on your stamina. If you have not started exercising yet, then it is a good time to start.
4. Stay Hydrated:
Drink up to 8-10 glasses of water every day, to stay hydrated. Hydration will help flush out the toxins from the body and lower the chances of flu. Other alternatives include juices made of citrus fruits and coconut water, to beat the heat.
5. Lower stress levels:
Although you should practice lowering your stress levels year-round practicing amid this virus outbreak is particularly important as stress directly impacts your immune system. Find ways to lower stress levels by meditating, exercising, and controlled breathing techniques.
Supplements and immunity-boosting foods:
If you’re concerned about whether you are getting the right amount of nutrients from your diet, consult with your doctor about a supplementation regimen to boost your immune system. Here are a few common supplements and superfoods that can help:
1. Vitamin C:
This particular vitamin is a crucial participant in the army of immunity. It helps prevent the common cold. It acts as a powerful antioxidant and protects against damage induced by oxidative stress.
2. Vitamin D:
Vitamin D supplements have a mild protective effect against respiratory tract infections. Most people are deficient in Vitamin D, so it’s best to consult with a doctor about taking a Vitamin D supplement to boost immune response.
3. Zinc:
Zinc is a vital component of white blood corpuscles which fights infections. Zinc deficiency often makes one more susceptible to flu, cold, and other viral infections. It is advisable to take a zinc supplement, especially for older people.
4. Turmeric and Garlic:
The bright yellow spice, Turmeric, contains a compound called curcumin, which boosts immune function. Garlic has powerful anti-inflammatory and antiviral properties which enhance body immunity.
