Note: Besides, social distancing and proper hygiene practice, no diet, supplement or lifestyle modifications can help protect one against Covid-19.
So, Stay Home, Be Safe & Save Lives.
Immune system which is complex system of blood cells & organs, is very vital part of our body, as weak immune health can make us more vulnerable to infections like chronic sinus infections, pneumonia, ear infections, frequent cold, cough & flu & can lead to fatigue, digestion problems like frequent diarrhea, gas or constipation.
Other associated problems might be inflammation of internal organs, anemia, diabetes, rheumatoid arthritis, lupus, skin infections like rashes itchy dry or red skin or even white patchy skin as well as growth & developmental issues in infants & children.
Hence, healthy/strong immune system which is first line of our body defense, is a must for our well being as it does a remarkable job of defending our body from potentially harmful bacteria and virus & limit the damage caused from non-infectious agents like sunburn or cancer as per National Institute of Health (NIH).
But helloooo, one must also know that having a strong immune health doesn’t make one invincible.
But still, by adopting certain fine-tuning aspects, one can avoid infection & maximize the chances for staying healthy by improving their body immunity, and these include
Practicing Good hygiene
Practicing good hygiene is one of the key mantra that provides protection against various diseases & infections including COVID-19 and includes thorough washing of hands with soap or by sanitizing hands when outdoor, with the use of santizers, in situations like
- After blowing the nose, sneezing or coughing
- Before & after treating a cut or another open skin wound
- After having contact with any person coming from outside or someone who is not feeling well
- Before, during, & after preparing meals as well as snacks
- Before eating
- After using or helping a child use the bathroom
- After changing a diaper
- After touching an animal or animal food or waste
- After touching garbage
- After cleaning hand and toe nails
- and lastly avoid growing nails or else maintain clean hand and toe nails by cleaning them frequently
Disinfect household objects and floors
Germs having the potential to make one ill can live on floors and at some surfaces at home such as doorknobs, remote controls and other gadgets that we usually have contact with. The number of germs inhabiting these areas can be reduced by regularly disinfecting them or by simply washing/sanitizing hands after its use.
Avoid people who are sick
Person having weak immune health must avoid being too close to someone having cold or any other infection as it can spread from one person to another through contact. Also, they spread through water droplets that the infected person expels into the air while coughing or sneezing. As well as, the use of face mask can be helpful in reducing the risk of air borne infections.
Follow a healthy diet
Having a well balanced diet with plenty anti-oxidants are perfect for improving the body immunity as it scavenges free radicals—chemicals byproducts known to damage DNA as well as suppress the immune health. Hence, make sure to incorporate ample amounts of veggies and fruits in your diet daily such as Citrus fruits, Lemon, Amla, Kiwi, Papaya, Bell peppers, Mushrooms and Spinach as these are rich source of anti-oxidants. Also, veggies like Cabbage, Kale and Broccoli ensures healthy liver functioning by natural detoxification process.
Furthermore, Zinc, Folate, Iron, Selenium, Copper as well as Vitamin A, B6, B12, C, D and E are essential to help strengthen immune health. Of all, Vitamin C is the biggest booster and it’s lack can cause several diseases including Scurvy. Citrus fruits like Orange, Grapefruit, Spinach, Lemon, Amla and Strawberries are rich source of Vitamin C. Carrots and Papaya are great sources of vitamins A, while Seafood, Mushrooms, Spinach, Beets, Lentils, Milk, Yogurt, Seeds and Nuts provide Zinc, Selenium, Copper, Iron and Vitamin E.
Protein is also very crucial for immune health and cannot be neglected, as amino acid in protein help build and maintain immune cells. Food rich in protein are Sea food, Poultry, Tofu, Pulses, Nuts etc. Like wise, healthy fats such as the omega-3 fatty acids available in Fish, Flax seed, and Soya bean oil are also vital and may help increase your production of components involved in regulating body immunity.
Lastly, drinking plenty of water helps our cells operate effectively and allows the body to process food and eliminate waste.
Include natural supplements
Herbs like Holy basil (Tulsi) and spices like Garlic, Ginger, Black pepper and Cumin contain antiviral and antimicrobial properties which can help improve body immunity. Although, these spices and herb has been part of our Indian cuisine since ages, its’ benefits are best enjoyed in form of concoctions/ tea which have been an ancient Indian remedies for cough, cold and flu. To know its’ preparation method and benefits click on best traditional drinks link.
Get enough sleep
Lack of sleep disrupts the normal white blood cells’ production which is a vital component of body’s immune health. Therefore, one must aim for minimum 7 hours of sleep per day.
Regular exercise circulates the T cells, a type of white blood cell in the body which protects the body from harmful bacteria and viruses. Apart from strengthening the body, exercise also facilitates endorphin release which helps in reducing stress.
How ever, Intense exercise also leads to the production of certain stress hormones in the body that lower immunity temporarily, which could be more risky for person who already have weak immune health. So, make sure to also get enough rest and recovery days to allow your body immune health to recover.
Manage your stress level
Relieving stress and anxiety is a key to good immune health as stress suppresses the immune response by releasing hormone cortisol that interferes with the T-cells to reproduce and receive signals from the body. Cortisol also reduces the antibody secretory IgA, which lines the gut and respiratory tract, which are our first line of defence against several pathogens.
So, mange your stress by involving in activities like meditation, exercise or yoga. Take up a hobby or involve yourself in some activities that make you happy like listen to music, read your favorite book etc.
Quit smoking and the alcohol intake
Smoking and excessive alcohol consumption impairs body’s ability to defend itself from an infection. Hence, quit smoking and alcohol intake. If not, at least limit the alcohol intake.
I hope you all find this piece of information valuable and adopt these habits as a part of your healthy lifestyle.
Thanks for reading.
Love Life & D&B!