5 Tips to strengthen your immune system in COVID-19
As the global health pandemic strikes our planet, we are now more concerned than usual for ourselves to remain fit and healthy — both mentally and physically, so we can beat this novel coronavirus together. The fear takes over us, as it becomes our daily ritual to wake-up and throw ourselves at the cellphones to see the latest news around the world on this deadly pandemic before we even get up to wash our faces.
We are seeing and listening and reading precautions to prevent ourselves from catching COVID19. Our minds constantly feed us to stay safe and stay healthy twenty-four seven.
We are practicing hygiene standards at our best level to keep our hands cleanse, wear masks (to cover nose and mouth) when we are outside at public places, trying hard to keep social distance or staying in isolation back at home to save not ourselves but others too.
But that’s not enough. Is it?
As said above, remain fit and healthy physically and mentally! Yes, a very key measure we shouldn’t neglect. In short, it leads us to strengthen and balance our immune system.
But how to do that? We ask ourselves, does boosting immunity immediately mean that it helps to fight off this death-warrant virus?
The simple answer is No. It won’t work that way. We need to clear ourselves that boosting an immune system doesn’t give benefit overnight. It takes time and patience to develop positive lifestyle habits; that can help you stay healthy and boost your immunity, so when the time comes, it can defend your body from foreign infection and disease.
So let’s take a look below that you can undertake to strengthen your immunity.
Healthy Diet
Eating a healthy and balanced diet improves your overall health and immune system. Consuming a rich diet ensures that you are taking in key vitamins and nutrients that support a healthy immune system. Key vitamins C, D, E and Zinc play a vital role in fighting infections.
So let’s dig in the variety of foods that are rich in these vitamins and minerals.
- High in Vitamin C
Vitamin C is an antioxidant that helps immune cells to fight bacteria and infection. The most popular fruits rich in vitamin C are citrus fruits; such as grapefruit, oranges, lemons, limes, clementines, and tangerines. Apart from citrus, strawberries, papaya and kiwis are also a good option.
Vegetables that contain excellent sources of vitamin C include: ginger, garlic, broccoli, tomatoes, cauliflower, bell peppers (red, yellow and orange), spinach, cabbage and other leafy greens.
- High in Vitamin D
The sunshine vitamin need is always important for stronger bones, teethes and muscles function. But we see many people have deficiency of vitamin D in their bodies. Yet, it’s true it is hard to intake sufficient vitamin D through diet. Somehow, there are certain foods that can help you out other than sunlight exposure.
Foods like fatty fishes such as salmon, tuna, sardines, mackerel and seafood consumption are a great source of vitamin D. Moreover, you can add up egg yolks, cheese, mushrooms and milk in your diet. If you’re not a dairy fan you can drink orange juice as well.
- High in Vitamin E
It is a powerful antioxidant that helps immune cells to fight off infection. Foods that mainly contain high vitamin E are nuts (almonds, peanuts, hazelnuts), vegetable oil (olive, safflower, corn, soybean), sunflower seeds, avocados and leafy vegetables such as spinach and broccoli.
- High in Zinc
The primary job of zinc is to ensure immune cells function properly. Zinc is mostly enriched in animal foods.
Shellfish such as oysters, crab and lobsters and lean meats of chicken, beef or pork are all the good sources of zinc for non-vegans. Dairy products like low-fat milk and yogurt have not only calcium but sufficient zinc minerals in it as well.
Vegetarians can intake zinc from a plant-based diet. Most commonly present in chickpeas, lentils, beans. They can also opt for fortified breakfast cereals too.
Yet, diet will do the best to keep you healthy. But if you are just focusing on diet and not your inner peace of mind, body and soul. Then you will surely get sick easily. So apart from diet, you shouldn’t forget key factors such as;
Stress Free-Zone
An unhealthy lifestyle always starts with stress. If you are continuously stressed, it won’t only disturb your sleep cycle but also affect your eating habits. And the long term stress could impact your immune system response. So you better need to take over the control of your stress level in this critical time of novel virus.
To heal your inner peace you can do a lot in your power to stay healthy like;
- Go for yoga or exercise
- Utilize more time in meditation or prayer
- Doing massage reduces fatigue and gives you fresh piece of mind
- Spend your time in hobbies to boost your mood
- Stay in touch with your friends or family members for comfort
Get More Sleep
Sleep and stress are parallel to each other. If you ain’t getting enough sleep, your stress hormone cortisol, increases and with that it will definitely suppress your immunity. So, what to do?
Sleep, sleep and sleep. Nahhh! It doesn’t mean you have to sleep all day and night. It means you have to get a good sleep. And what does good sleep mean? A good sleep aims for night time sleep and sticking to your bedtime schedules even on weekends.
Many researchers suggest getting a good sleep for at least 6 to 8 hours per night reboost not only your mind and body but your immune system too.
Stay Hydrated
Water is an essential part for your overall health. Drinking enough water each day removes toxins and bacteria from your body. No matter if you are sick from the flu or coronavirus, at least drink 8 to 10 glasses of water daily. You can consume citrus juices as well. However, try to avoid excessive consumption of alcohol as it will weaken your immune response.
Quit Smoking
Critical patients of Covid-19 mostly had difficulty in breathing and they ended up on ventilator support. Patients with lung disease are more at risk. As their air cells weaken, those cells can’t battle deadly novel virus once it’s spread into your body. So, it is better late than never to quit smoking.
We need to be aware that there is no preventive treatment for COVID-19 yet. To fight and survive this pandemic we need to follow the basic hygiene protocol daily. In this battle, we must keep a healthy lifestyle. And a healthy lifestyle is a signal for a strong immune system.. So your little contribution will save your own and other precious lives. As we all know, it will take time for vaccines to reach us.
Till then, follow these tips to keep you healthy!
