The immune systems are designed to fight off bacteria and viruses. But the immune system can get weakened by many things typical of modern life like stress, toxins, lack of exercise, etc. It prevents our bodies from fighting off illness effectively. In this article, we will speak of different ways to boost immunity against COVID-19.
About COVID-19
Does This Virus Always Show Symptoms?
In many cases, it’s seen that you may be infected with the virus without showing symptoms, but you can be the carrier. So it’s your responsibility to maintain excellent hygiene and to practice social isolation as much as possible to avoid spreading it to risk individuals.
Risk Prone Individuals
Remember, if you have an infant, older person, or patients with underlying health conditions (cancer, diabetes, heart diseases, and high blood pressure), the person has an increased risk of severe symptoms, and sometimes it becomes fatal. If you’re young and otherwise healthy, your risk of complications is much lower; hence, if you contract the virus, you’ll have mild symptoms but fully recover within a couple of weeks. Still, we must follow every necessary precaution to avoid getting the infection.
With coronavirus continuing to spread, it’s very important than ever to support the immune system. We can implement certain steps or do some modifications in our general routine.
Can Pandemic Covid 19 be prevented by immune-boosting foods and activities?
The human immune system is a delicate, complex system with many different components. Helping one section may impair another, or boosting a specific section may have nothing to do with this virus. How do we know if something that helps with another virus will help with this new covid 19? This isn’t easy to say. But keeping your immune system healthy is very important in preventing or combating overall infection and diseases.
Healthy lifestyle choices by taking nutritious foods, doing 30 mins of exercise a day, and getting adequate sleep are the most important ways to boost immunity against COVID-19.
A study showed that supplementing with vitamins, minerals, herbs can improve immunity and protect against illness. In the case of 2019 COVID-19, it’s important to understand that no specific diet or supplement other than social distancing and maintaining proper hygiene can protect you from COVID-19. Currently, no research or thesis supports the use of any supplement to safeguard against COVID-19.
Ways To Boost Immunity Against COVID-19
1. Sleep Regularly
We increase stress and can affect our immunity by not sleeping enough. Because sleeping is very important to rebuilding a struggling immune system. Adequate sleep is necessary for at least 7 to 8 hrs.if having difficulty, drink turmeric milk or chamomile tea before sleep. And also practice the art of meditation every day before sleep.
2. Stress Management
Focusing on the present or future uncertainties can raise cortisol levels, which may negatively impact our immune function. Try to stay calm by taking deeper breaths 2 to 3 times a day, practicing the art of doing meditation for 10 mins regularly, and reading novels that will give a positive attitude towards life.
3. Exercise
Exercise can be one of the best things to do to boost your immunity. But too much exercise is also stressful on the body and can be tough on our immune system. Some studies prove that those who exercise tend to have fewer infections than those who do not. Some studies show bouts of strenuous exercises (>1.5 hours with an average heart rate >75% maximum) may temporarily decrease immune function. WHO recommends 30 minutes of physical activity in a day for adults and one hour a day.
4. Reduce Inflammation
Sugar, processed meat, refined vegetable oils, and alcohol tend to be inflammatory foods, weakening the immune system. That’s why it can be really helpful to remove these inflammatory foods and start eating anti-inflammatory foods like berries, nuts, seeds, legumes, etc.
5. Stay Away From Toxins
Toxins can be very bad for the immune system. Like mycotoxins from mold are dangerous for destroying immunity. Many other toxins seem to have a detrimental impact on immunity as well. So try to minimize exposure to chlorinated drinking water, pesticides, aromatic hydrocarbon heavy metals, and food additives.
6. Underlying Conditions
It is shown that individuals with Type 2 diabetes, Cancer, Hypertension, and other metabolic conditions are at higher risk of complications from COVID-19. The evidence is clear that low-carb diets and ketogenic diets with the guidance of dietitians can be effective tools for treating and reversing these metabolic conditions.
A recent observational study showed that a keto diet reduces the risk of mice infected with influenza. That’s a far cry from saying a keto diet will do the same for influenza in humans or COVID-19. But still, we can maintain a low carb diet for health and take vegetables, fruits, good quality plant proteins in more amount.
7. Immunity-boosting Foods
To boost immunity, you can eat immunity-supporting foods like a good amount of citrus fruits, garlic, ginger, broccoli, and spinach. If your immune system is already weak, it can also be helpful to supplement with key vitamins and minerals that may have become depleted, like vitamin C, vitamin B, vitamin D, and zinc.
8. Drink In Moderation
In times of stress, some people turn to alcohol as a coping mechanism. While meditation walks and mindfulness exercises are likely healthier ways of coping, for some, they aren’t enough, and alcohol adds a little something extra.
9. Vitamin C
Vitamin C is said to help in preventing the common cold. Also, this vitamin can help to maintain healthy skin that provides a barrier to germs and other harmful invaders. Please start incorporating citrus fruits like kiwi, lemon, guava, grapefruit, and vegetables such as cauliflower,brussels sprouts, and capsicums are rich sources of vitamin C.
10. Vitamin D
In recent years, people have started taking high doses of Vitamin D for boosting immunity. But is this really an effective technique? A review of 25 randomized trials found that taking a Vitamin D supplement seemed to have a mild protective effect against respiratory tract infections in most people. Please start enriching your diet with fatty fish, like salmon, fortified with vitamin D such as dairy products, orange juice, soy milk, cereals, and cheese to boost overall health. Also, try getting sunshine for at least 15mins a day between 11 is to 3 pm.
11. Zinc
Zinc is involved in the white blood cell response to infection. People who are deficient in zinc are more prone to getting cold, flu, and other viruses. Try taking good quality chicken,mushroom,lentils,whole-grain foods,nuts,legumes,dark chocolate etc.
12. Probiotics
You can also support your immune system by regularly eating natural yogurt and artisan cheeses, which contain live microbes. Another source of natural probiotics is bacteria and yeast-rich drinks like kefir (fermented milk) or kombucha (fermented tea).
13. Turmeric
Turmeric is a spice commonly used in Indian cuisine, including curries. It contains a bright-yellow compound known as curcumin, which might enhance immune function.
14. Mediterranean Diet
It has also been shown to improve immunity and reduce inflammation: eating plenty of fruit, vegetables, nuts, seeds, and whole grains; healthy fats like extra virgin olive oil; and lean meat or fish.
15. Frozen Fruits/Veggies
If you are worried about getting fresh fruits veggies while quarantined, frozen fruit, berries, and vegetables are just as healthy as their fresh counterparts and will last much longer. Canned fruit, veggies like beans, and pulses are a long-lasting option.
16. Garlic
Garlic is a popular herb widely believed to have antibacterial and antiviral effects, helping fight the common cold.
A 2014 randomized controlled trial found that people who took a garlic supplement had fewer colds and recovered quickly from colds than people who didn’t take garlic.
Your overall health benefit from the following even if you don’t become exposed,
- Eating a HEALTHY BALANCED diet that minimizes high blood sugar
- Prioritizing 7 to 8 hrs of sleep
- Managing your stress level.
- Stopping smoking or drinking.
- Participating in a moderate exercise that you enjoy.
- Enjoy warm liquids or soups.
”The more actions we take to keep ourselves generally healthy, the better.”
Good hand hygiene and social distancing can help prevent catching the virus. Doing what you can to reduce specific risk factors may help your body recover quickly if you become exposed.
