The World Health Organization designated Covid – 19 (Coronavirus) to be a global pandemic. While countries grapple with the immediate risks that this virus poses to humankind, individuals can take a few crucial steps to combat the pandemic.
While it is critical to highlight hygiene norms such as often washing your hands, especially if you have travelled by public transportation, If you’re travelling, use an alcohol sanitizer to cleanse your hands, wear a mask (cover your nose and mouth), and avoid touching your hands or lips. There are also several ways to boost your immunity, which is critical at this point.
Individuals with specific pre-existing conditions, such as diabetes, hypertension, cardio vascular disease, and respiratory problems, are at a higher risk of developing Covid 19 complications, which worsens with age as overall immunity declines. If you have a strong immune system and don’t indulge in activities like smoking or vaping to battle the virus’s onslaught, Covid 19 can cause a small infection in the younger generation with no underlying conditions. Here’s a list of things you can do to boost your immune system.
Improve Your Eating Habits
The food you consume has a significant impact on your overall health and immunity. Consume low-carbohydrate diets to help reduce high blood sugar and blood pressure. A low-carbohydrate diet can assist to reduce the progression of diabetes, while a protein-rich diet will keep you in good form. Also, eat vegetables and fruits high in beta carotene, ascorbic acid, and other necessary vitamins on a regular basis. Certain foods, such as mushrooms, tomato, bell pepper, and green vegetables like broccoli and spinach, can help the body establish resistance to infections.
If going out to get food isn’t a possibility during social distance, you can get your daily amount by taking omega 3 and 6 fatty acid supplements. Ginger, gooseberries (amla), and turmeric are all natural immunity boosters. Some of these superfoods can be found in Indian cuisine and snacks. Garlic, Basel leaves, and Black cumin are just a few herbs that might help enhance immunity. Sunflower seeds, flax seeds, pumpkin seeds, and melon seeds are high in protein and vitamin E.
Yoghurt, Yakult, and fermented foods are all good sources of probiotics, which are crucial for the body’s nutrition absorption. These are also excellent choices for the elderly.
Make No Sacrifices When It Comes to Sleep
Sleeping for 7-8 hours is the most effective strategy to assist your body build immunity; less sleep will leave you fatigued and hinder your mental activity. Sleep deprivation prevents the body from sleeping, impairing other physical functions that have a direct effect on your immunity. The flu vaccine’s effectiveness is harmed by a lack of sleep.
Keep yourself hydrated.
Stay hydrated by drinking 8-10 glasses of water per day. Hydration aids in the removal of toxins from the body and reduces the risk of the flu. To fight the heat, citrus fruit drinks and coconut water are other viable options.
Don’t Forget to Exercise
A healthy diet should be accompanied by a regular exercise plan. Remember to exercise on a regular basis; even light activity will help your body release toxins. Depending on your stamina, 30 to 45 minutes of exercise is recommended. It is a fantastic time to begin exercising if you have not already done so. You can exercise at home using a variety of Youtube channels and applications. Regular exercise boosts metabolism, which has a direct link to overall health.
Relax and unwind.
These are trying times, and remaining indoors for an extended amount of time can have negative consequences for your mental health. Another issue that is hurting millions of people around the world is the growing fear of a pandemic. While the uncertainty may be daunting, there are a few simple activities we can do on a regular basis to assist decrease stress. Stress has been shown to have a negative impact on immunity.
Meditate on a regular basis.
Stress releases the hormone cortisol, which hampers your response to your immediate surroundings and leaves your body vulnerable to infections, leaving you feeling nervous all of the time. Meditation is a tried and true exercise for calming the nerves, and it is the finest technique to relieve stress. If you need assistance with meditation, there are various YouTube channels with instructional tools to assist you.
Smoking, drinking, and other addictive substances should be avoided.
Certain practises, such as smoking, vaping, drinking alcohol, and abusing substances, have been linked to decreased body defences and respiratory ailments. Smoking and vaping have been shown to reduce lung capacity and kill the cells that line the respiratory tracts; these cells are necessary for fighting viruses that enter through nasal orifices. According to new research, those who consume a lot of alcohol are more likely to develop ARDS (acute respiratory distress syndrome), which is one of the symptoms caused by Covid 19 infection. If you’re reliant on any of them, use caution, as abrupt discontinuation can be dangerous.
Travelling
Avoid going on any trips that aren’t absolutely necessary. The majority of Covid 19 positive cases are imported cases that spread to communities afterwards. To avoid any risk of exposure, avoid using public transportation and going to public places. If you must travel, wear a mask over your nose and mouth and keep an alcohol-based hand sanitizer with you at all times. Remember to sterilise every time you contact something, since the Covid 19 strain can live on surfaces for hours or even days. When accessing doorknobs and handles, use your non-dominant hand because they are routinely touched by numerous people.
Supplements and foods that promote immunity
While all of the aforementioned suggestions are beneficial, a quick boost to your immune system is required to maintain it fighting fit. If you’re worried about receiving enough nutrients from your diet, talk to your doctor about starting a supplements plan to help your immune system. A few common vitamins and superfoods that can aid are listed below.
Vitamin C is a powerful antioxidant.
This vitamin is an important member of the immune system’s army. It aids in the prevention of the common cold. It works as an antioxidant and protects against oxidative stress-induced damage. High dosage intravenous vitamin C treatment has been proven to considerably alleviate symptoms in patients with severe illnesses, such as sepsis and acute respiratory distress syndrome (ARDS).
Vitamin D is an important nutrient.
Supplementing with vitamin D has a minor protective effect against respiratory infections. Because most individuals are Vitamin D deficient, it’s recommended to talk to your doctor about taking a Vitamin D supplement to help your immune system.
Zinc
WBC (white blood corpuscles), which fight infections, need zinc to function properly. Zinc deficiency makes people more susceptible to viral infections such as the flu, cold, and other respiratory illnesses. It’s a good idea to take a zinc supplement, especially if you’re older.
Elderberry
Elderberries are high in minerals such as phosphorus, potassium, iron, copper, and vitamins like vitamin A, B, and C, as well as proteins and dietary fibre. Elderberries include antibacterial and antiviral properties that aid in the treatment of colds and influenza.
Garlic and Turmeric
Turmeric, a brilliant yellow spice, includes a chemical called curcumin, which strengthens the immune system. Garlic possesses anti-inflammatory and antiviral qualities that boost the body’s defences.
Apart from leading a healthy lifestyle and consuming supplements, the Indian health ministry has recommended a few organic and natural approaches to practise as COVID-19 prevention strategies. The following self-care suggestions have been recommended by the Ministry of AYUSH as preventative measures and to increase immunity, with a focus on respiratory health.
Throughout the day, drink warm water.
Meditation, Yogasana, and Pranayama are all good things to do.
Turmeric, cumin, coriander, and garlic should all be consumed in greater quantities.
Holy basil, Cinnamon, Black pepper, Dry Ginger, and Raisin herbal tea or decoction
If you must have sugar, substitute it with jaggery.
To keep the nostrils clean, use Ghee (clarified butter), Sesame oil, or Coconut oil in both nostrils.
Steam with Mint leaves and Caraway seeds inhaled.
While our health-care personnel fight the Covid-19 pandemic, we can help by staying indoors, socially separating ourselves from the virus, eating well, staying hydrated, and following basic hygiene protocols.
Article By – Rajkumar Raikwar
You must be logged in to post a comment.