Wednesday, October 27, 2021
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Need to boost your immune system during COVID 19? Follow these steps

Covid-19 has rapidly taken over the world, taking on the scale of a global threat. A dangerous virus allowed itself to gain incredible power. It took many human lives, destroyed the economy, broke business, devastated streets, schools, and playgrounds, from where ringing childish laughter was always heard. He turned our usual and, at the same time, familiar life upside down. But there is something that can still be used against this infection. Strong immunity to help a person!

COVID-19 affects people with low immunity, especially older people and kids. Doctors say that the human immune system protects the body and destroys enemies from the microbial world. Our body is constantly fighting various bacteria and viruses, even when we sleep. The immune system seems to be trained to do everything possible to prevent us from getting sick and to correctly assess the purpose of the microbe in contact with a person.

To strengthen the immune system, you need to eat a full and varied diet, exercise, get good sleep, and avoid stress.

Tranquility and Good Rest

Let’s start with stress, which lowers our defense against coronavirus and makes us vulnerable. Therefore, cut off stress hormones. Get rid of them now by ensuring a healthy balance between work, remote or in the office, as well as personal life and leisure. Let’s take some breaks and don’t worry about trifles. Do not panic, and enjoy life.

According to a study, 50% of older people complain about a lack of sleep, and insomnia is common in older than the younger population. So, it disturbs the immune system and increases the chances of being affected by COVID-19.

Photo Credit: Juan Garcia

It would help if you slept well because it is necessary for the normal functioning of the immune system. Poor or disturbed sleep, as well as sleep in small quantities, leads to impaired immunity. For some, it may decrease; for others, it begins to work inadequately, and autoimmune problems appear. The correct sleep pattern is relevant not only in everyday life but also during COVID-19. Sleep should be at least 8 hours long for your body to recover and stay alert.

Eating A Healthy and Balanced Diet

Get in the habit of consuming vitamins and eating right. Adequate nutrition supports the immune system and promotes health. Introduce vegetables and fruits into your daily diet. Many people are unaware of what food items they should include in their diet during the COVID-19 pandemic.

Photo Credit: Element5 Digital

The Government of Canada defined a list to buy healthy choices like:

  • Apples
  • Broccoli
  • Oranges
  • Cabbage
  • Tomatoes
  • Onions
  • Carrots
  • Potatoes
  • Berries such as Blueberries/ Strawberries /Elderberries

Photo Credit: FOODISM360

Besides fruit and vegetable, use the following things in your diet, such as:

  • Rice
  • Flour
  • Oats
  • Cereal
  • Bread
  • Crackers
  • Tortilla wraps
  • Quinoa
  • Dried herbs and spices
  • Without sodium, canned chicken
  • Seeds, nuts, and nut butter
  • Fish: Tuna, shellfish, etc.
  • Canned or dry beans, chickpeas, and lentils without sodium
  • Poultry, meats
  • Lower fat, yogurt, eggs, milk, cheese

All the above items have a long shelf life and help you to improve your boost system.

Immune system support supplements

Unfortunately, there are no pills to prevent COVID-19, but you can take the following supplements to increase your immunity and fight against the virus.

Vitamin D

The “sunshine” vitamin is essential for the normal functioning of the immune system. Vitamin D deficiency has become a modern problem due to poor diet and excessive indoor exposure. To boost immunity, you should take vitamin D supplements and increase your intake of eggs, mushrooms, and oily fish. Exposure to the sun helps to replenish vitamin D deficiencies.

Photo Credit: Mika Baumeister

Vitamin C

Clinical trials are underway to assess the importance of vitamin C in the fight against the spread of Covid-19. Eating fresh fruits and vegetables helps, but to really boost immunity, you need to consider taking a vitamin C supplement.

Antioxidants

Some recent clinical studies have found that antioxidant supplements can improve your immune system. Consider using antioxidant supplements such as coenzyme Q10 or alpha-lipoic acid. Include in your diet foods high in beta-carotene, selenium, and lycopene, which are abundant in carrots, tomatoes, spinach, lean meat, and whole grains. Pay attention to green leafy vegetables.

Electrolytes

Electrolytes are important for the normal functioning of the immune system. Take a magnesium supplement or a solution of revitalizing salts if you have been sick recently. And don’t underestimate the power of a banana.

Zinc

Zinc supplements can help to decrease the number of infections and the duration of flu and cold.

Exercise and Physical Activity

A senior MD of Wellness and Nutrition at Intermountain Healthcare, Liz Joy, explained that physical activities are associated with better immune functions, perceived stress, and lower levels of anxiety. Even short walks and exercise in the fresh air will strengthen your immune system. Here are five simple ways to bring more physical activities in your life.

Photo Credit: Jonathan Borba

Keep moving: 150-300 minutes’ walk per week and two sessions per week of muscle training.

Try indoor activities: 10-15 minutes dance to your favorite music, walk up and the stairs, jump rope, or use the home cardio machine.

Try outdoor activities: Walking, jogging, spend time in nature, play active games, visit trails, parks, and other open spaces. Remember to wash your hands when you get home.

Try Muscle strength training: Muscles strengthening exercises, download training apps, push-ups against the walls, single-leg step-ups on stairs or lunges, etc

Try Yoga: Mindfulness and deep breathing can reduce anxiety.

Conclusion

Not only your condition depends on your awareness, but also the health of your loved ones. Be extremely careful and careful. By following simple guidelines, you will strengthen your immunity and protect yourself and your loved ones from the worst-case coronavirus scenario!

It would help if you focus on these things:

  1. Consult your doctor when symptoms appear.
  2. Undergo a preventive medical examination to identify weak points and draw up a plan to improve health and, as a result, immunity.
  3. Keep chronic diseases under control, seek lengthening of their remission, or, if possible, a cure.
  4. To undergo wellness procedures in the clinic.
  5. Follow the recommendations for a healthy lifestyle.

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