WHO has declared the COVID-19 a global pandemic. The most important measures to reduce the exposure and prevent infection include washing your hands frequently, avoid touching your mouth, eyes, nose and maintain social distance.
Your immune system comes into play when you are exposed to novel coronavirus and get infected.
The body’s immune system helps to fight off viruses and other pathogens that cause infection.
Unfortunately, accumulation of toxins, unhealthy eating, lack of exercise, and stress exhausts the immune system and prevents it from effectively fighting off the pathogens.
Currently, there is no cure or vaccine for the virus. The only thing we can do is take sensible steps to strengthen and support the body’s natural defence mechanism against viruses and other infections. Below are the ways to arm your immunity. Have a look.
Eat a well-balanced diet. Include plenty of vegetables and fruits
Vitamin A is needed to keep the mucosal lining in the lungs and nose moist and to robust the immune system to protect us against the infection. Eat yellow-orange fruits and vegetables such as beetroot, carrot, sweet potato, pumpkin, mango, apricot, and green leafy vegetables such as spinach and kale that are rich in beta carotene. Our body converts beta-carotene into vitamin A. Vitamin A responds to foreign substances and toxins and contracts illness in the body.
Increase the intake of Vitamin C. Vitamin C is a natural antioxidant. Include citrus fruits and vegetables such as oranges, melon, Indian gooseberry, apricot, and lemon to your diet. Vitamin C increases the level of antibodies in the body and helps to differentiate the white blood cells to boost the immune system.
We also recommend you to increase the intake of food rich in vitamin D such as cheese, egg, milk products, tofu, and mushroom. Make a habit to expose your bare skin to morning sunlight for at least 10 to 15 minutes. Vitamin D is known to alter the number and activity of T 2 killer lymphocytes that reduce the spread of viruses and bacteria.
Zinc is required by the immune system to differentiate immune cells. Sources rich in zinc include beans, lentil, tofu, nuts, fortifies cereals, seeds, yogurt, and wheat germs.
Only if your gut is healthy you are healthy. Increase the intake of prebiotics and probiotics that boost health off microbiome that supports our immune system. Source of probiotics include aged cheese, yogurt, and fermented food such as kimchi ,miso, tempeh, and sour bread. Sources of prebiotics include banana, garlic, onion, whole grain, and asparagus.
Also, include foods rich in proteins such as lentils and pulses, nuts, beans beans, cottage cheese, tofu, yogurt, and milk. Protein is a crucial building block for antibodies and immune cells.
Get Adequate Sleep – If your body runs down, it becomes easy for viruses and other pathogens to pick up your body as it is not able to fight off the infection. Insufficient sleep stresses the immune system. During sleep, your body repairs itself. Ensure a sound sleep of 7 to 8 hours. Better limit the intake of caffeinated drinks and take a nap when you feel tired.
Reduce Stress – When your body and mind is under stress, negative hormones are produced that hampers the immune system. Stress suppresses the body defense mechanism and makes you vulnerable to infection. Chronic stress interferes with the ability of white blood cells to fight off infection, and you become susceptible to contracting sickness. To reduce stress, make sure to maintain work balance in your life. Practice yoga, meditation, and breathing exercises to relax.
Exercise – Exercise on a regular basis. Mild exercise stimulates the immune cells and supports good circulation. However, make sure not to overstress your body. If you feel tired, take a break.
Avoid Alcohol – Heavy drinking depletes the immune system. Also research has found that in people who consume lots of alcohol the first line of defence macrophages are less effective. Limit alcohol intake throgh corona crisis.
Quit Smoking – Smoking increases the risk of corona virus and worsens the symptoms . Smoking we can see lung function handmade people who are susceptible to corona virus. Better quit smoking