Health is a major concern for everyone in 2021. It’s surely going to be one of the top priorities for years ahead. And one aspect of maintaining your health at the top level includes your immunity system. It needs to be stronger, better, if not both, then at least stable as you age. It’s irrespective of the lockdown scenario as well.
With Covid-19 messing with lives as seasons change, it’s your duty to know the best ways to improve your immunity. And that’s what you will learn below. So, here are the top 30 ways that help you improve immunity steadily without fluff or beating the bush.
Avoid sugar or any processed foods
The sugar we Indian intake is nothing but garbage for our immunity system. It’s fake, processed even. The sweeter items we eat, the more addicted we get. The result is a bad gut and dysfunctional digestive system, which further breaks down the body’s power to optimize energy.
It’s the same in every processed food item we eat. Be it burgers, pizzas, frozen chicken, or anything else; they all are meant to harm our immunity day after day. To break this chain, learn to avoid these items.
Include more onions and garlic loaves in your diet
This might be a shocker to some, while most health-conscious are already about it. Onions and garlic loaves are in allium. In short, they help you, and I fight viral, bacterial, and fungal attacks at ease. More than that, these two provide your gut with the fiber and prebiotics it needs to stimulate your metabolism and immunity.
Never forget your green veggies
Include more green vegetables like Broccoli, cauliflower, ladyfingers, capsicum, gourd, and more in your meals. It’s a piece of common knowledge, yet many don’t follow. So, know that green vegetables have enough phytonutrients your gut or the entire digestive system needs. These vegetables have good bacteria for your belly.
In turn, the immunity gets an organic boost daily. In fact, vegetable salads are the best to improve your immunity effortlessly during the lockdown.
Try a healthy workout daily
Forget the old normal. Try this new normal. Start exercising daily for about 20-30 minutes. You don’t need to start a HIT exercising immediately. If your body has no muscle memory, train it. For that, try out beginners’ exercises at home whenever you are free. Try exercising simple stretching moves for about 5 minutes.
Then, eventually, as weeks pass by, stretch the time to 10/20/30 minutes. Week after week, your body grows stronger and more habitual of muscle pull. Your metabolism starts to burn the energy faster in your body. You will see drastic changes in your mindset as well when you continue to work out daily.
Literally, it’s no joke. There have been scientific studies showing how exercising daily with a healthy diet can increase even the lifespan of an average human being. Plus, it improves the regular blood flow in your body. That means your heart pumps blood faster, and your brain and lungs receive oxygen at a much better rate.
In short, you recover from any viral, fungal, and bacteria attacks quicker than your usual days.
Make yourself immunity-booster beverages at home
Healthy & herbal broths, soups, smoothies, and curds are what you need when at home during the lockdown. You can simply ditch and let go of wines or other adult beverages. Already, such drinks are not really for human beings and their immunity system.
So, shift your natural diet to herbal and healthy drinks. These beverages help your immunity to shoot up better than ever. Many healthy drinks have amino acids like glutamine, arginine, and glycine. All of these three are best when you wish to amplify and improve your immunity.
Try coconut water for refreshing mornings
Coconut water is always healthy for giving a boost to your immunity on any given day. It can make your mornings better and refreshing when the coconut is freshly plucked from the tree. It even gives a slightly yummy and salty taste to your regular high-protein and low-carb smoothies.
Try the medicinal mushroom supplement
Before taking any supplement to boost your hampered immunity, consult your dietician or nutritionist. Though, look out for supplements that have mushroom formulas if you don’t have any allergies to mushrooms.
The formula can contain Cordyceps, Maitake, and Chaga. These ingredients have adaptogenic properties which modulate your immunity when you need it the most.
Go for the supplements inclusive of antiviral herbs
One way is to try natural or Ayurvedic supplements. These must contain antiviral herbs. E.g., astragalus, grapefruit, Andrographis, oregano oil, olive leaf extract, and more. Some of the supplements like those are often in tinctures or tiny bottles.
Yet, it’s best to ask your trusted and verified nutritionist first. These practitioners understand your body shape, metabolism, and immunity count. If needed, they will run a test before you take the antiviral supplements to avoid any complications.
Keep the Vitamin D3 count up in your body
The Vitamin D3 count in your body must range from 50 to 70mg/ml. Let your doctor test yours. So, if you have any less than that, you know that you need the right supplements for that. Mostly, humans get Vitamin D3 count naturally from being under the sunlight.
Have a daily routine for that. Stand or walk in direct sunlight for 20-30 minutes at least per day. During the lockdown, as it is, we all are habitual to stay indoors. This is not actually not good for our immunity and mental health.
Therefore, take time to walk on your balconies, terrace, or nearby park. It gives a quick boost to your entire digestive and immunity system than any other natural ingredient. Walking under direct sunlight also positively elevates your mental health and body posture.
Count your daily Vitamin C intake
On an average day, you must have 2-5 grams of Vitamin C. It comes from citric fruits or items like lemon, orange, papaya, berries, and cantaloupes. Basically, you have to plan a diet that has multivitamins like Vitamin C.
The goodness of Vitamin C is that it helps fight off infections and viral attacks like Covid-19. That’s one of the reasons that most Covid-19 infected patients in initial waves consumed a lot of citric fruits and Vitamin C candies.
Improve the health of your digestive system with regular probiotic intakes
Almost every other ailment in the body directly or indirectly gets linked to the gut. Therefore, it clearly indicates that you should keep your stomach and digestive system clean and infection-free.
For this, probiotics are a really good solution. You can find them in curd and Yoghurt food products mostly. These probiotics have good bacteria, like bifidobacteria and lactobacillus, which fight against bacterial and viral attacks on your digestive system.
Include omega-3 fatty acids in your regular healthy diet
Omega-3 fatty acids are naturally found in fishes and their oils. Many people use fish oil for cooking daily food items. Other ingredients present in fish oil are DHA and EPA. These three components actually create a defensive immunity system in your body.
Then, it’s easier to fend off multiple pandemic or infected situations, especially during the change of weather or seasons.
Do not take stress about anything in life if you overthink
Stress is one of the primal causes of a broken immunity system. It tightly leads to the cut down on dopamine and other happiness hormones in the corporal system. And when that happens, you feel out of space, low on energy, unfocused, and loads more.
In this case, you should start breathing exercises or stay away from any kind of negativity. If situations are growing worse: panic attacks, anxiety attacks, insomnia, or more, then consult a clinical psychologist.
These certified practitioners aid you in settling your mind with different therapies like CBT and eye movements.
Wash your hands and maintain a 2- to 6-feet distance from people
This tip is specifically in terms of Covid-19, as the 3rd wave is around the corner. You should be aware of these basic instructions, which help avert infections or viral attacks as much as your immunity system has the capacity for.
Also, wear double masks. But don’t wear them too tightly as it causes breathing issues and too much sweat.
Sleep for normal hours to rejuvenate your overall health
It’s okay for us to feel weak and not in a mood to study or work on some days. But during a pandemic, such situations often end up scaring us. That’s why you need to sleep properly for 6-8 hours. When you have a sound sleep, the brain releases happiness hormones helping in recovering any wounds, stress, headaches, and body pain.
And it’s a bit of general advice to close all the smart devices and their internet connection at least 30 minutes before going to bed. It’s the best advice out there for youngsters who have trouble sleeping as soon as they hit their bed.
You can try this method when you feel that your mind doesn’t shut at once. Also, you will see the mood elevation after you have had at least 6 hours of sleep without disturbance. This is another way to stimulate your immunity when you can’t find another way to level it up.
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