Description: Maintaining your immune system is very important, especially at this time of the COVID-19 pandemic. Here are some solutions to this situation. We’ve put together a comprehensive guide to show you how to get started!
Coronavirus, or COVID-19, has been declared as a global pandemic by the World Health Organization. The nations are fighting with its imminent dangers that the virus poses to the human race. Meanwhile, there are some essential factors that individuals can take to stay safe from this pandemic.
Of course, you need to maintain strict hygiene standards. Wash your hands with an alcohol-based sanitizer, mainly if you have visited a public place or traveled by public transport. You should always use a sanitizer to disinfect your hands, wear a mask to cover your mouth and nose, and avoid touching your mouth or hands. Some methods can improve your immunity system, which is quite paramount at this particular juncture.
People with pre-existing illnesses like respiratory issues, cardiovascular disease, hypertension, and diabetes, are more at risk of developing COVID-19 symptoms. Additionally, the chances of COVID-19 increase as you grow old since your overall immunity system becomes less productive. Immune disorders are the result of a breakdown in the body’s defense system that may generate several body problems.
As for the younger generation, COVID-19 could generate a minor infection, if you do not engage in habits like smoking, and boost a robust immune system.
In this battle of the immune system VS virus, you need to ensure that your immune system wins. We mentioned below some methods by which you can boost your immune system.
Always Exercise, Even Moderately
While intense and prolonged exercise regime can suppress your immune system, moderate exercises will give it a proper boost. A single session of moderate exercise will boost the effectiveness of vaccines, especially in people who have compromised immune systems. Exercise and the immune system maintenance go hand-in-hand.
Additionally, moderate exercises will help your immune cells regenerate faster and reduce inflammation. Examples of moderate exercise include light hiking, swimming, jogging, steady bicycling, brisk walking, etc. You should always try to get a minimum of 150 minutes worth of exercises each week.
Get Enough Sleep to Boost The Immune System
The immune system of your body is closely tied to the amount of sleep you get daily. Poor-quality or inadequate sleep links to higher susceptibility to sickness. Experts have studied that people who sleep less than six hours are more likely to catch a cold than those who are getting their complete siesta.
With enough sleep, you will strengthen your natural immunity. You might have noticed that you tend to sleep more when you are sick; this happens because your immune system needs to fight the illness better.
On average, adults should get more than seven hours of sleep daily. For infants and young children, the sleep duration should be around 14 hours, and for teenagers, 8-10 hours of sleep should suffice. Eating healthy meals and getting enough rest helps to build a healthy immune system.
If you have a problem that does not allow you to fall asleep, you can try limiting the screen time for an hour before bedtime. It is because the blue light emitted from your computer, TV, and mobile phone could disrupt your circadian rhythm. You could try sleeping in a room that is completely dark or uses a sleep mask.
Consume More Whole Plant Foods
There are several whole plant foods like legumes, seeds, nuts, vegetables, and fruits that are nutritious and rich in antioxidants that can protect you against harmful pathogens. The antioxidants in these food items will aid in decreasing inflammation by combating unstable compounds called free radicals. High levels of free radicals are responsible for the inflammation in your body.
Apart from making your body vulnerable to COVID-19, chronic inflammation also combines with other health problems like certain cancers, Alzheimer’s, and heart diseases.
Plant-based foods contain fiber that feeds your gut microbiome or also known as the community of healthy bacteria that live in your gut. The microbiome improves your immunity system and keeps the dangerous pathogens from entering your body from the digestive tract. Additionally, vegetables and fruits also contain nutrients like vitamin C, which significantly reduces symptoms like a common cold.
Eat Healthy Fats
Healthy fats, like those found in salmon and olive oil, are known to boost the immune response of your body to pathogens by greatly decreasing inflammation. While an inflammation on a low scale is a normal response of your body to injury or stress, chronic inflammation can entirely suppress your immune system. The immune system and gut health are related to one another.
Olive oil, which is one of the best anti-inflammatories, decreases the risk of chronic diseases like Type-2 diabetes and heart problems. Additionally, the anti-inflammatory properties of olive oil can fight off harmful viruses and bacteria.
Omega-3 fatty acids, which we can find in chia seeds and salmon, are adept at fighting off inflammation as well. You need to eat fats and foods to boost the immune system naturally.
Limit Added Sugar
Refined carbs and added sugar might contribute disproportionately to obesity and being overweight. If you become obese, you multiply your chances and risks of getting sick.
People who are obese are still likely to fall sick. For instance, even if the concerned obese person has a vaccination against common flu, the chances of that person to get the flu are still high.
By curbing your sugar intake, you will be able to decrease inflammation and aid weight loss. Thereby you reduce your risk to chronic health problems like different heart diseases and Type-2 diabetes. Given that heart diseases, Type-2 diabetes, and obesity all play a role in weakening the immune system, limiting sugar intake could play an important role in boosting the immune system.
You should always strive to minimize your sugar intake to less than 5% of your daily calories. This is almost two tablespoons, or 25-grams, of sugar for a 2,000-calorie overactive immune system diet.
Staying hydrated might not necessarily protect your body from viruses and germs. Preventing dehydration is always of dire importance when it comes to your overall health.
In a dehydrated state, you could face issues like headaches, and your physical performance will be hindered as well. Your kidney and heart functions, digestion, mood, and focus will be affected as well. These conditions could increase your susceptibility to diseases.
To prevent dehydration, you need to drink enough water daily so that your urine is pale yellow. Of course, water is the most recommended choice since it is free of sugar, additives, and calories. Body temperature and the immune system are related to each other.
While juices and tea are also hydrating agents, it is recommended to limit your intake of these items since they have high sugar content. Follow the general guideline – drink water when you are thirsty and stop when you are no longer thirsty. You might also have to increase your water intake if you live in a place that has a hot climate, work outside, or exercise intensely.
Note that older adults start losing the urge to drink water since their bodies do not signal the thirst adequately. Even if they do not feel thirsty, they need to drink water regularly.
Managing Stress Levels
Relieving anxiety and stress is the key to boosting the health of your immune system. Long-term stress can lead to inflammation as well as imbalances in the functions of the immune cells. Notably, the immune response in children could get suppressed due to prolonged psychological stress.
Several mindfulness activities can help manage your stress like yoga, journaling, exercise, and meditation. You can also benefit from seeing a licensed therapist or counselor, whether in-person or virtually.
With the help of certain practices like exercise and yoga, you will be able to lower your stress levels and keep your immune system functioning the way it should.
Make Wise Use of Supplements
<img alt=”Healthy supplements”>
Of course, people want to turn to supplements, especially after hearing their ability to prevent or treat COVID-19. However, these assertions are untrue and unfounded. According to NIH (National Institutes of Health), it has been concluded that there are no supplements currently that can be used to prevent or treat COVID-19.
However, there are certain natural immune system boosters supplements that you should take to generally improve and strengthen your body’s immune system. For instance, some supplements include vitamin C, vitamin D, Zinc, etc. What types of proteins does a healthy immune system consist of? The answer is almost all!
These supplements might not be able to protect you entirely against COVID-19, but they can boost your immune system significantly and aid in its prevention.
While doctors are on the front-line in this battle against COVID-19, we need to do our bit by learning to take care of ourselves and minimize our exposure to the virus by social distancing and staying indoors. With the above steps, you will be able to strengthen your immune system and stay healthy. Keeping the immune system healthy is very important now, more than ever! What are your thoughts? Let us know in the comments!instagram views kopen