The whole world is fighting the COVID-19 pandemic and the major concern these days is increasing immunity. Myriads don’t even know what immunity is! Why is there a need to improve it? Our body has an immune system, a system that helps the body to fight diseases. If our immune power is strong, we will be able to fight diseases.
Healthy ways to strengthen your immune system
To combat this situation, there are a lot of confusions regarding effective remedies and safety measures to be taken. People try to find natural ways as natural remedies leave a lasting impact on health. So, here are some of the natural ways which will improve your immunity, if followed on a regular basis.
1. Say “NO” to smoking, alcohol & non-vegetarian foods
As we all know, COVID-19 has a much vulnerable impact on those who are already suffering from a serious respiratory illness.
Smoking, alcohol consumption & a non-vegetarian diet are habits that trigger the lungs and lead to breathing issues.
Even if you go through statistical figures, you will find that there are high rates of deaths among those who either smoke or intake alcohol and non-vegetarian dishes on a regular basis.
So, saying ‘NO’ to these things will be a better choice to fight diseases and to improve your immunity.
2. Exercise regularly
Physical activity regularly done strengthens the body and fights infections by improving the immune system.
At least 30 minutes of physical activity for three days a week is a scientifically proven way to strengthen your body.
According to a recent review in “Journal of Sport and Health Science”, ageing, obesity and inactivity harm the immune system. You can go walking, biking, swimming, practice yoga, or indulge in other workouts.
But always remember, excess of everything is injurious. Too much exercise can lead to chronic fatigue and can lower immunity. So, give your body everything according to your body’s needs.
3. Have a healthy diet
Maintaining a healthy diet is another way to improve your immune system. When it’s about diet for immunity the first thing you should go for is vitamin C products.
The products which are rich in vitamin C are broccoli, garlic, ginger, spinach, yogurt, citrus fruits like orange, lemon, grapefruit, etc.
After vitamin C, vitamin E is another one to boost the immune system. Some of the products rich in it are almonds and sunflower Seeds.
Other products that increase immunity are turmeric, green tea, cottage cheese (paneer), papaya, kiwi, herbs, etc. You can also purchase supplements from the market but choose them wisely.
4. Take adequate sleep
Many studies show that sleep improves the effect of vaccines. During sleep, our immune system releases proteins known as cytokines to fight stress & illness.
If we remain deprived of sleep, the production of cytokines & infection-fighting antibodies is reduced. The sleep of 7-8 hours is considered adequate according to different studies.
Sleep increases the production of T cells (White Blood Cells) which help the immune system to attack and to destroy harmful cells.
Avoid caffeine at least 6-7 hours before going to bed as this stimulant keeps the brain active & prevents sleeping.
5. Take steps to avoid infection
Some of the commonly known measures to avoid infections are:
- Avoid touching eyes, nose, or mouth.
- Avoid contacting sick persons.
- Follow social distancing.
- Stay at home if you are not well.
- Frequent hand wash & use of sanitizer.
- Wear a facemask.
- Cover your mouth and nose while sneezing or coughing, through the tissue, and wash your hands immediately.
- Use disinfectants to clean the surfaces which are frequently touched by others like a table, phones, switches, keyboards, door handles, sinks, etc.
- Put your clothes in the washing machine after returning home from outside.
6. Try to minimize stress
The ability of the immune system to fight antigens is reduced when we are stressed. It increases our chances to become susceptible to infections.
The stress hormone, which is known as corticosteroid, lowers the count of lymphocytes and can suppress the effective working of the immune system.
Overstress can lead to other illnesses like an increase in blood pressure, hypertension, an increase in cholesterol level, and much more.
Stress can be reduced by listening to music, doing exercise, or practicing meditation daily for some time.
Other than the above-mentioned tips, you can
- practice meditation daily to increase your willpower that is the solution to all the problems
- stay hydrated as dehydration leads to headache, indigestion, hindrance of focus & mood etc.
- in-take sugar and salt within limits as insufficiency of these two can affect health in many ways.
- have a positive attitude as it can bring happiness & inner peace.
By following these tips you will feel a great change in your daily habits which tend to make your lifestyle much wiser. Adopting a healthy lifestyle and taking care of yourself can help you stay happy and fit. So stay fit, stay healthy!
Also read: 5 Tips to Rejuvenate Yourself