The Strategies outlined below may improve your Immune system, but they do not directly protect you from COVID-19.
Although strengthening your Immune system is easier said than done, a few changes in diet and lifestyle can strengthen your body's natural defenses and help you fight off harmful germs or disease-causing agents.
Here are 5 tips to boost your natural defenses
1) Get Enough Good Sleep :
Sleep and the immune system are closely linked.
In fact, sleep deprivation or low levels are associated with an increased risk of illness.
In a study of 164 healthy adults, those who slept less than 6 hours each night had a higher risk of contracting the flu than those who slept 6 or more hours each night.
Getting proper rest can strengthen your immune system. Also, you can sleep a lot when you are sick to let your immune system better fight the disease.
Adults should aim to get 7 or more hours of sleep each night, while teens need 8-10 hours and infants and infants reach 14 hours.
If you have trouble sleeping, try to limit the screen time an hour before bed, as the blue light emanating from your phone, TV, and computer may interfere with your circulating rhythm or your natural wake-up cycle.
Other sleep hygiene tips include sleeping in a completely dark room or using a sleeping mask, sleeping at the same time every night, and exercising regularly.
Not getting enough sleep may increase your risk of illness. Most adults should get at least 7 hours of sleep a night.
2) Eat healthy fats :
Healthy fats, such as those found in olive and salmon oils, can boost your immune system and reduce inflammation.
Although low-grade inflammation is a common response to stress or injury, chronic inflammation can depress your immune system.
Olive oil, which is very anti-inflammatory, is associated with a reduced risk of chronic diseases such as heart disease and type 2 diabetes. In addition, its anti-inflammatory properties can help your body fight off pathogenic bacteria and viruses.
Omega-3 fatty acids, such as those found in salmon and chia seeds, fight inflammation.
Healthy fats such as olive oil and omega-3s are very anti-inflammatory. Since chronic inflammation can weaken the immune system, these fats may naturally fight infections.
3) Eat high-fat foods or take a probiotic supplement
Boiled foods are rich in beneficial bacteria called probiotics, which fill your digestive tract.
These include yogurt, sauerkraut, kimchi, kefir.
Studies suggest that a fertile network of intestinal bacteria can help your immune system differentiate between normal, healthy, and harmful cells.
In a 3-month study of 126 children, those who drank 2.4 ounces (70 mL) of boiled milk daily had about 20% of childhood infections, compared with the control group.
If you do not always eat processed foods, probiotic supplements are another option.
In a 28-day study of 152 people infected with rhinovirus, those who supplemented with probiotic Bifidobacterium had a stronger immune response and lower levels of the virus in their noses than the control group.
Intestinal health and the immune system are closely linked. Boiled foods and probiotics can strengthen your immune system by helping them identify and direct harmful bacteria.
4) avoid added sugars :
Emerging research shows that extra sugar and refined carbs may have a similar effect on obesity and obesity.
Obesity may increase your risk of illness.
According to a study of about 1,000 people, obese people who have been given a flu vaccine are twice as likely to get the flu than non-obese people who have been vaccinated.
Reducing your sugar intake can reduce inflammation and help you lose weight, thus reducing the risk of chronic health conditions such as type 2 diabetes and heart disease.
Given that obesity, type 2 diabetes, and heart disease can all weaken your immune system, reducing excess sugar is an important part of a healthy diet.
You should strive to reduce your sugar intake to less than 5% of your daily calorie intake. This is equivalent to 2 teaspoons (25 grams) of sugar for a person who eats 2,000 calories.
Excess sugar contributes significantly to obesity, type 2 diabetes, and heart disease, all of which can depress your immune system. Lowering your blood sugar level can reduce inflammation and your risk of these conditions.
5) Eat whole plant foods :
Whole plant foods like fruits, vegetables, nuts, seeds, and legumes are rich in nutrients and antioxidants that may give you an upper hand against harmful pathogens.
The antioxidants in these foods help decrease inflammation by combatting unstable compounds called free radicals, which can cause inflammation when they build up in your body at high levels.
Chronic inflammation is linked to numerous health conditions, including heart disease, Alzheimer’s, and certain cancers.
Meanwhile, the fiber in plant foods feeds your gut microbiome or the community of healthy bacteria in your gut. A robust gut microbiome can improve your immunity and help keep harmful pathogens from entering your body via your digestive tract.
Furthermore, fruits and vegetables are rich in nutrients like vitamin C, which may reduce the duration of the common cold.
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