Novel Coronavirus or COVID-19 is spreading rapidly across the World with millions getting infected and thousands losing their lives. While a vaccine, or a proven treatment is still in the works, there could be a few key measures you can take to improve your immunity and be better poised to fight COVID-19.
What we do know is that individuals with pre-existing illnesses such as hypertension, CVD, diabetes, and respiratory issues, are at a greater risk, as their body may not be able to fight if infected. However, younger individuals with no pre-existing illnesses have also found it difficult and sadly many have lost their lives.
Here are few tips to improve our immune system:
Tip 1: Get adequate sleep.
Studies show that people who don’t get quality sleep or enough sleep are more likely to get sick after being exposed to a virus, such as a common cold virus. Lack of sleep can also affect how fast you recover if you do get sick.
During sleep, your immune system releases proteins called cytokines, some of which help promote sleep. Certain cytokines need to increase when you have an infection or inflammation, or when you’re under stress. Sleep deprivation may decrease production of these protective cytokines. In addition, infection-fighting antibodies and cells are reduced during periods when you don’t get enough sleep.
It’s generally recommended that adults aim for 7–9 hours of high-quality sleep every night for optimal health.
Tip 2: Exercise regularly
Regular exercise is one of the pillars of healthy living. It improves cardiovascular health, lowers blood pressure, helps control body weight, and protects against a variety of diseases. It contribute even more directly by promoting good circulation, which allows the cells and substances of the immune system to move through the body freely and do their job efficiently.
Tip 3: Try to minimize stress.
Your brain and immune system are tightly linked, and high levels of stress have negative effects on immunity.
Studies prove that chronic stress blunts your immune response and increases inflammation throughout your body, increasing your risk of infections and chronic conditions like heart disease and depression
Tip 4: Take supplements to build Immunity.
Supplements play an important role in correcting any imbalances that you may have. They help build your immunity and prepare you to combat anything that may come your way.
Here are list of best supplements to boost your immune system.
Vitamin D is a fat soluble vitamin that is critical to your immunity, and basic health & neuromuscular functioning. In fact, low vitamin D levels are associated with an increased risk of upper respiratory tract infections, including influenza and allergic asthma. A good vitamin D supplement is even more relevant during a Coronavirus lockdown, as we remain confined to our homes and away from any sun exposure.
Zinc is an essential mineral for the proper function of the immune, endocrine, and other systems. It works to support the body’s natural defence system, which aids and improves immune system function. Adequate amounts of zinc can speed up the healing process and reduce the risk of falling ill, as it has the ability to exert an antiviral effect.
Zinc has shown to exert an indirect protective antioxidant effect on vitamin E depletion, stabilisation of membrane structure, and limitation of free radical production. These anti-inflammatory properties reduce the risk of infections and boost immune health.
Vitamin C is one of the biggest immune system boosters of all. In fact, a lack of vitamin C can even make you more prone to getting sick. Foods rich in vitamin C include oranges, grapefruits, tangerines, strawberries, bell peppers, spinach, kale and broccoli. Daily intake of vitamin C is essential for good health because your body doesn’t produce or store it. It functions as a powerful antioxidant to fight oxidative stress and also works as an anti-inflammatory.
Tip 5: Maintain a basic healthy lifestyle.
A strong immune system is directly related to a healthy lifestyle.
- Don’t smoke.
- Eat a diet high in macro-nutrients and vegetables or vegetable juice.
- Exercise regularly.
- Maintain a healthy weight.
- Drink plenty of water throughout the day
- Take steps to avoid infection, such as washing your hands frequently and cooking meats thoroughly.
Tip 6: Start you day by making yourself some tasty belly boost shot.
This will improve your immune system, heartburn, digestive health, fights parasites, and more.
And for your digestion, have this drink 1 hour before bed to pee out stubborn fat in the morning.
How to make:
Add Turmeric + apple cider vinegar + honey + water + pepper. Enjoy!!