COVID-19 Pandemic: How To Boost Your Immunity & Safeguard Against Infection
Boost Your Immune System: Seven Tips to Stay Healthy During the CORONAVIRUS Pandemic
Covid – 19 or Coronavirus was declared as a global pandemic by the World Health Organization in 2020. The World is facing paramount difficulties because of the second wave of the new virus. Therefore It has become important to take care of our bodies to fight the virus. At present, living a healthy lifestyle is extremely vital to boost your immunity. Individuals with certain pre-existing illnesses such as diabetes, hypertension, cardiovascular disease, and respiratory issues are at a higher risk of COVID-19. Therefore it’s more important than ever to incorporate positive lifestyle habits that can help you stay healthy and boost your immune system. If your body is healthy and your immune system strong, you have better chances of fighting the new virus.
While there isn’t a magic pill to improve immune function. Having a healthy and active lifestyle is the latest mantra to protect oneself from COVID-19 or coronavirus and its mutations. Therefore it is necessary that we feed and treat our body in an appropriate manner. A strong body’s immunity acts as a shield against deadly viruses. On the other hand, a weak immune system is somewhat like a magnet to the virus. Boost your immunity during the COVID-19 pandemic to be safe and healthy.
Though we have vaccines to protect us, we should not let our guard down. Along with washing our hands frequently, wearing a mask, and maintaining social distance we also have to maintain a healthy body. This can be done by exercising and eating healthy. There are some vitamins and foods which you can inculcate in your diet to have a strong immune system. It will help you fight the fatal virus.
Here Are Tips To Increase Your Immunity & Keep yourself Protected Against COVID19:
1. Get Adequate Sleep:
Sleep deprivation may decrease the production of infection-fighting antibodies. Sleep deprivation may decrease the production of infection-fighting antibodies and cells. So getting sufficient sleep is an absolute must to have a robust immune system. So it is very important that you get an adequate amount of sleep. We should get at least 8 hours of sleep per day. Your sleeping and waking time too should be consistent. Good sleep allows the body to rejuvenate and fight off infection.
2. Eat Healthy:
A healthy stomach leads to a stronger immune system. Research supports the theory that including foods rich in vitamins, minerals in your diet will boost your immune system. Therefore to strengthen our immune system we need to eat a balanced meal. It should consist of vegetables, fruits, lean meats, and yogurt. These are some of the most important food products that you should add to your diet. Also, almonds, turmeric, citrus fruits, garlic, papaya, green tea, leafy vegetables, and ginger are also good to build resilience in the body against infections. Avoid processed, too oily, or spicy food as it can throw your gut off balance. It is very important that people with co-morbidities and senior adults who are at a major risk of the coronavirus should maintain their diet properly.
3. Stay Active:
Staying fit is also quite important because with most people working from it is vital to maintain healthy body weight. To maintain it we need to make exercise an important part of our daily routine. You can do so by going for a daily walk, practicing yoga, cycling, swimming, or doing some simple exercises at home. A constant regime of exercise improves mental health, strengthens bones and muscles. It also helps you get a good night’s sleep. People who exercise daily tend to get sick less often. So dedicate at least 30 to 45 minutes a day to keep you sharp and fit!
4. Say No To Alcohol & Smoking:
Since COVID19 is a respiratory disease that affects the lungs it is very important that you take good care of your respiratory system. Certain habits like smoking, vaping, alcohol consumption, and substance abuse can weaken your body making it more susceptible to COVID-19. Engaging in smoking and vaping weaken your lung capacity and destroy the cells lining your respiratory tracts. These cells are important to fight the virus that enters through your nasal orifices. Alcohol consumption is also not good for your health. Drinking alcohol can cause high blood pressure, cirrhosis, stomach ulcers, as well as anxiety, and depression. Practice moderation, if you are dependent on any of these, as sudden withdrawal can also prove to be risky. Talk to your doctor if you need support to stop smoking or drinking.
5. Health Supplements:
Nutrients are essential for boosting your immunity. Health supplements like vitamin C, vitamin D, zinc, and elderberry positively impact your immune system. But you should always consult your physician before taking any health supplement. They will give you proper guidance on whether you should take supplements and how much you need to stay healthy. If you taking health supplements then drink plenty of water with them. 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.
6. Reduce Stress:
There is so much stress in the world right now. But stress is quite harmful as it can have an adverse effect on your body. Stress increases cortisol levels in your body, this will directly affect your sleep, increases blood pressure and blood sugar levels. All these will reduce your immunity making you vulnerable to coronavirus. Exercising is a sure shot way to reduce stress. Listening to music, reading a good book, meditating, and also taking up a hobby reduces stress. If you are feeling overwhelmed, take a break, relax, and give yourself time to unwind and rejuvenate. Staying positive is another way to reduce stress.
7. Stay Connected:
COVID-19 Lockdown caused people to stay within the confines of their homes. You could not meet your family and friends as before. This in return caused a lot of mental stress to people and many suffered from depression. But we should not let coronavirus restrictions stop us from connecting to our loved ones or friends. We should find creative ways to bond with them.
Be it on a video call, chatting, or just simple telephone call. The lockdown has had one good benefit. People who were busy with their work commitments finally found time to once again bond with their family and friends. So video call, skype call, what’s app call, and many other ways to connect reduces feelings of loneliness and despair.
As you focus on all these elements and become conscious of taking care of your body, you become healthier. Make yourself and your health and wellbeing a priority, and stay safe.
Here are some more ways to keep yourself protected against COVID-19:
- Eat fruits, fresh vegetables, whole grains, and nuts
- Wash vegetables and fruits before eating.
- Wash, rinse, and disinfect objects and surfaces every time before and after use.
- Red meat can be eaten once or twice per week, and poultry 2−3 times per week.
- For snacks, choose fresh fruits and raw vegetables.
- Do not overcook vegetables as it leads to the loss of important nutrients.
- Drink 8–10 glasses of water every day to get rid of waste, and regulates the body temperature.
- Avoid all fizzy, carbonated, concentrated juices, and all drinks which contain sugar.
- Maintain a healthy lifestyle of exercise, meditation, and regular sleep.
- Eat at home to avoid contact with other people
While the battle against the Covid-19 pandemic is continuing we can stay safe by maintaining social distancing, eating healthy, hydrating, and following basic hygiene protocol. Also, get yourself vaccinated as soon as possible.