Want to know how to boost your immunity during COVID-19? If yes, follow these top 10 tips to boost your immunity in the Covid pandemic.
A healthy immune system is a principal concern of human beings in modern times and it has become more significant since COVID-19 started. All experts suggesting to boost immunity in order to fight against the coronavirus. This is one of the major precautions against coronavirus. So, in this article, we will explain to you about immunity, how immunity help against coronavirus, and how to boost your immunity at your home in the COVID pandemic. Please read the article carefully and feel free to ask your queries in the comment section.
What is Immunity?
Simply, immunity is a measure of your immune system that protects your body against viruses, bacteria
Does good immunity help against coronavirus?
People have several legitimate queries about the immune system during the COVID pandemic. One of the common things that every person knows that strong immunity aids in fighting against coronavirus. Additionally, not only against coronavirus but a strong immune system helps in fighting other common germs such as cold or flu viruses. But keep in mind that a healthy immune system does not prevent you from incurring COVID-19 but it helps in fighting against the virus in the body and doesn’t let it go in critical mode. So, the following tips to boost your immunity in the COVID pandemic is a wise action.
Top 10 Tips to Boost your Immunity in the Covid Pandemic
10. Take limited sugar
Sugar and refined carbs lead to overweight and obesity. Obesity is the reason that people make sick. Study shows that people with obesity are likely to catch flu even after vaccination than the people without obesity. Limiting the sugar intake decreases inflammation and helps in losing weight and boost immunity. So, limit your sugar intake as per your daily calorie intake and make your immune system strong. As an example, you should take only 2 tablespoons of sugar when you take a 2000 calorie diet.
9. Supplements to take
There are so many supplement manufacturers in the market who claim to treat or prevent COVID -19. But this is not true. Don’t believe them.
NIH or National Institutes of Health shows that there is no evidence that any kind of supplement can treat COVID-19. But you can take the following supplements to strengthen your immune system or immune response:
- Vitamin C: Taking 1000-2000 mg of vitamin C regularly reduces the duration of a cold by 8%-14%. But it can not prevent you from catching a cold.
- Vitamin D: Deficiency of Vitamin D helps you to reduce the chance of getting sick frequently. So, you can take it to counteract this effect.
- Zinc: Zinc is another most important supplement that can significantly reduce the duration of the common cold and boost your immunity.
- Elderberry: Elderberry is an effective supplement that prevents the symptoms of viral upper respiratory infection
The demonstrated potential of the above-mentioned supplements are not enough against the Covid -19. So, consult your doctor and take recommendations from them for taking extra supplements for your body.
8. Exercise regularly when possible
As per the review of Frontiers in immunology in April 2018, regular exercise eliminates the risk of developing chronic diseases, viral and bacterial infections. Apart from that, regular exercise releases the hormone named endorphins that gives relief from pain and manage the stress level.
But remember that too much exercise suppresses the immune system. That increases the chance of illness and infections just after you complete your workout. Apart from that study shows that people more active overall face lower chances of acute illness and chronic ones. The Centers for Disease Control and Prevention says that the adult should get at least 150 minutes of moderate exercise or 75 minutes of high-intensity exercise to stay fit and healthy.
7. Take probiotics
Probiotics are also known as good bacteria. They not only contribute to a healthy digestive process but also strengthen the immune system. A study on atheists showed that the probiotic supplement helps in preventing and combating the common cold. You can also get probiotics from natural sources like yogurt, kimchi, and other fermented food sources. But before you start taking probiotics, ask your physician about how much you should take probiotics for boosting your immunity during the COVID pandemic.
6. Add herbs to your diet
Start taking herbs in your diet to boost your immunity during the COVID pandemic. This is especially needed during winter. Eat a lot of onions, garlic, black pepper, ginger, and turmeric. However, you can take them in cooked or in raw form. Some particular herbs like oregano, turmeric are rich in anti-inflammatory properties and vitamins. It contributes to boosting up your immune system. There are many ways to take turmeric such as turmeric tea, turmeric milk, etc. Apart from that, herbs are a great way to keep your stomach healthy. Start to live with the rule ‘Eat healthily, stay healthy.
5. Eat Whole plant food to fight against COVID
You should include whole plant foods in your diet that include fruits, vegetables, nuts, seeds, and legumes. It evades out unhealthy things like added sugars and refined grains. These protect against harmful pathogens. These foods are rich in antioxidants that combat any kind of inflammation. Some of the chronic inflammation include heart disease, Alzheimer’s, and cancers. Apart from that, fruits that contain vitamin C help in reducing the duration of the common cold. This will help you to boost your immunity and fight against COVID-19.
4. Minimize the stress level to boost immunity
The elevated stress level badly affects the body and creates an impact on the overall immunity system. The frequent and long-lasting chronic stress level initiates the stress response in the body. In that case, that stress response suppresses the immune system and increases the chance of being infected and ill.
Everyone faces different levels of stress. In that case, it is important to know how to identify stress. A good practice of breathing, prayer, meditation, and exercise may help you in eliminating the stress from your mind. As it relaxes the cells and nerves of the body.
3. Yoga and meditation makes you physically & mentally strong
Yoga is a traditional way of health and mind wellness. The medication helps in balancing the activities of the autonomic nervous system. The asanas and kriyas of yoga heal the spiritual and physical level of the body. You can make your body’s immune system, respiratory system, nervous system strong enough to fight against any health conditions, injuries, and virus optimally with the right flow of yogic movement, meditation, etc.
2. Get enough sleep for optimal health and fitness
Do you know that your body makes plenty of activities when you are asleep? These activities also include important infection-fighting molecules formation. Different studies show that not getting enough sleep makes the body prone to catch and get sick when exposed to viruses and the common cold. Now give your immunity a chance to fight against infections and foreign bacteria and illness. In that case, take advice from your doctor, how much sleep you need every night.
1. Hydration maintains a healthy immune system
Hydration plays an important role in boosting the immunity of human beings. You can stay hydrated only when you take enough water regularly. Lymph carries some of the important infections fighting immune cells around the body. The lymph is built up of water.
In that case, being dehydrated, you allow the lymph to slow down their movement which invites impaired immune systems. Apart from that, water is an important essential that helps in body functioning. Take about 3-4 liters of water daily to boost your metabolism. Water not only keeps the body hydrated but also maintains body temperature and oxygen level, and flush out the toxins. This helps to boost your immunity system during the COVID pandemic. So, is it not good to boost your immunity by simply taking a decent amount of water every day?