Though the country has got a vaccine for the COVID-19 virus, the new strain of this virus has knocked the door on the other side. This means that the battle is not over yet. Old age, pregnant women, and children are more vulnerable to the virus due to their weak immune systems. If you want to bolster your immunity, you may wonder how to help your body fight the illnesses. While boosting your immunity is easier to say than done, one needs to follow several dietary changes to strengthen your body and help to combat any virus and diseases.
The entire world is going through a tough phase, but one should not get panicked and stressed. Stress can cause inflammation in the body that can impact your immune system. It can make you more vulnerable both inside and outside the house. So, you can get instant stress relief by doing meditation, yoga, and various breathing techniques. It not only improves your immune system and uplifts your mood.
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Why is it essential to build your immunity?
The increasing concern regarding COVID-19 has created a rush in the online searches and how to protect yourself from getting affected by the virus. In addition to maintaining proper sanitization, what more can you do to keep yourself healthy? One area that is entirely under your control is your immune system.
There are some vitamins, foods, health drinks, exercises that you can include in your diet to have a strong immune system. Among younger generations, where there are no underlying illnesses, COVID-19 can have a minor impact if you are provided with a powerful immune system and do not engage in activities such as smoking or vaping to fight the onslaught of the virus.
Here’s presenting a list of effective measures that one can take to improve your immunity.
1. Maintain your diet
The food we consume plays a pivotal role in determining overall health and immunity. Eating low carbohydrate diets can reduce high blood sugar and pressure. Consuming vegetables and fruits regularly enriched with Beta carotene, ascorbic acid, and other essential vitamins can keep you healthy and in good shape.
Certain foods like mushroom, grape tomato, bell paper, and vegetables like broccoli and spinach effectively build strength in the body against viruses, diseases, and infections. Also, several herbs help boost immunity, like garlic, black cumin, and basil leaves. Not surprisingly, engaging in a healthy lifestyle leads to a healthy immune system, and if you exercise regularly, eat a healthy diet, your body will start responding well.
2. Try out essential oils
Essential oils are proven to build a strong reputation for health benefits, among which is improved immunity. Specifically, eucalyptus and tea tree oils have been outcried for their antiviral properties to prevent infections. However, to maximize the benefits of these oils, you have to add an oil diffuser to inhale them or add to a warm bath or shower.
3. Proper sleeping and meditation
Sleep and immunity are closely related to each other. In fact, insufficient or poor-quality sleep is linked to higher vulnerability to sickness. In a study in 164 healthy adults, those who slept for less than 6 hours each night are more likely to fall sick. Getting adequate rest and sleep may enhance your natural immunity. Also, you need to sleep more when you are sick to fight better with your illness.
Additionally, periods of meditation can offer the body a chance to refresh and recharge, leading to reduced stress and anxiety, ultimately resulting in better sleep and immunity
4. Stay hydrated
Keeping yourself hydrated is necessary at any age for optimal body and best immune function. However, as we grow older, we may lose our sense of thirst. Therefore, it is essential to keep in mind that how much you drink to ensure that you intake sufficient water in the body. You need to drink at least 8-10 glasses of water every day to stay hydrated. In addition, proper hydration will clear out the toxins and reduces the chances of infection.
5. Don’t skip exercise
A well-maintained diet must be followed by an exercise routine. One should not forget to exercise regularly; even light exercise can release toxins from the body. It is recommended to exercise 30-45 minutes based on your stamina. If you have not started exercising, it is the best time to start. Regular exercise can improve metabolism, which has a direct correlation with body immunity.
6. Keep yourself positive
In today’s world full of uncertainty, how we respond to current situations and day-to-day interactions can impact our immune system. Just like a positive mindset and attitude can lead to overall health and well-being. It can also result in improved immune health. If we inflict less stress on our bodies, such as mental, emotional, and physical, our immune system will function better. Overall, positive thinking helps to fight against anxiety and protects our immune system.
7. Effective immunity vitamins and foods
Beneficial foods like citrus, garlic, spinach, and broccoli are rich in vitamins and minerals, reducing the risk of getting affected by the virus. For example, if you increase the intake of Vitamin B, C, D, and zinc, it can significantly curb several diseases and reduces respiratory tract infections. Also, spice like turmeric contains a compound called curcumin that boosts immune function.
One can develop the habit of chewing a handful of seeds once a day. You can use sunflower seeds, flax seeds, chia seeds, pumpkin seeds, etc. These seeds are full of nutrients, phosphorus, magnesium, and Vitamin E.
8. Maintain good hygiene
One of the most effective measures to prevent yourself from getting affected by this virus is washing your hands thoroughly and frequently. According to CDC (Centres for Disease Control), we must wash our hands before eating, before cooking, after coughing or sneezing, etc. Although cleaning hands do not directly contact with immunity boost, it effectively reduces the number of times of falling sick and improves your health.
9. Sip green tea
EGCG is proven to be beneficial as it improves immune function. When we talk about boosting immunity, we must mention green tea. There is an important reason for mentioning green tea: it is loaded with antioxidants like flavonoids and epigallocatechin gallate. Green tea also has L-theanine, which helps in the production of germ-fighting compounds in T-cells.
10. Go outside to boost immunity
Fresh air and sunshine are a powerful combination for balancing a healthy immune system. Taking a walk every day not only offers a chance to get exercise, but it also gives you a chance to enjoy a change of scenery. Communicating with nature helps to promote peace within and settles our souls. If you are unable to go outside, taking a Vitamin D supplement is a good alternative.
To conclude, you can make several lifestyle and dietary changes today to build your immune system. These include minimizing sugar intake, exercising regularly, keeping yourself hydrated, getting sufficient sleep, managing stress, etc.; However, none of the above suggestions can prevent COVID-19; it can strengthen your body help to fight against harmful pathogens.