While Covid 19 has provided the world with an imminent threat to our health, there are a few things that we can do to fight this disease.
The best thing you can do to maintain your immune system is to adopt healthy living strategies that will benefit the entire body, including your immune system. These strategies might include:
- eating a diet rich in fruits and vegetables
- exercising regularly
- maintaining a healthy weight
- quitting smoking
- drinking alcohol only in moderation
- getting enough sleep
- avoiding infection through regular hand washing
- reducing stress
Don't skimp on sleep, when you are resting is when the body repairs itself. If you are constantly overworked and under rested your body is in a constant state of stress which can reduce important bodily functions which will impact your immunity.
It is crucial to main good hygiene standards, such as washing hands frequently or using a good quality sanitizer, especially if using public transport. Avoid touching your mouth and nose.
Boosting your immune system is essential to successfully fight any disease, starting with a good diet. Reduce carbs to help control blood sugar and pressure.
Make sure to eat plenty of fresh fruits and vegetables, rich in Vit A, Vit C and other essential vitamins and minerals such as Zinc from sources such as broccoli, kale, spinach, sweet potato, tomatoes, mushrooms and capsicums to build resistance against infections. Blueberries, dark chocolate and green tea contains flavonoids, and researchers found that people who ate foods rich in flavonoids were less likely to get an upper respiratory tract infection, or common cold, than those who did not.
This particular vitamin is a crucial participant in the army of immunity. It helps prevent the common cold. It acts as a powerful antioxidant and protects against damage induced by oxidative stress. For severe infections, including sepsis and acute respiratory distress syndrome (ARDS), high dose intravenous vitamin C treatment has been shown to significantly improve symptoms in patients.
Vitamin D supplements have a mild protective effect against respiratory tract infections. Most people are deficient in Vitamin-D, so it’s best to consult with a doctor about taking a Vitamin D supplement to boost immune response.
Zinc is a vital component to WBC (white blood corpuscles) which fights infections. Zinc deficiency often makes one more susceptible to flu, cold and other viral infections. It is advisable to take a zinc supplement, especially for older people.
Herbs and spices such as ginger, garlic, turmeric, basil, thyme, and black cumin seeds help boost immunity.
Stay hydrated by drinking plenty of clean, purified water, this will help flush toxins from your body which in turn allows your organs to fight infection more effectively.
Maintaining good gut health is important to the immune system and can be acheived using probiotic rich foods such as natural yoghurt, kefir, and fermented foods such as sauerkraut.
Salmon, sardines, pilchards and other oily fish, nuts and seeds such as pumpkin and sunflower seeds are a good source of Omega 3 and 6 as well as protein.
And lastly, don't forget to exercise.
Just like eating a healthy diet, regular physical activity contributes to overall good health and, therefore, a healthy immune system. Exercise promotes efficient blood circulation, which keeps the cells of the immune system moving so that they can effectively do their job.
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