Now the entire world is trembling on the fear of COVID 19. As there is does not any vaccine and medicine to cure the virus attack, we need to prevent it. The best way to prevent the disease is to boost up our immunity so that our body can fight against it.
The immune system is like a shield to protect us from many diseases. It tries its best to fight against viruses and bacteria. So, strong immunity has no alternative in keeping our body free from Coronavirus.
Our immune system cannot boost up, it needs to function properly. It depends on various cells, protein factors, tissue factor, and many more issues. So to have strong immunity, we have to let our system work normally. Food and lifestyle can help to a great extent as malnutrition and ill-balanced lifestyle can cause weak immunity.
Here I’m listing 11 ways you can have a strong immunity to fight against the coronavirus.
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We know that vitamin D is a vital nutrient for our bones, joints, and muscles. However, it is also true for D vitamin that it triggers the immune system of our body. It fights against viruses and makes the healing process easier. It increases the function of white blood cells that prevent viruses to spread.
Sunlight is the main source of vitamin D. You can stay exposed to the Sun until 10 am. Even thirty minutes is enough to get the vitamin absorbed into the skin. Besides, you can get the vitamin from foods like salmon, tuna, milk, mushrooms, cheese, eggs, and liver.
Studies say that 200mg vitamin c can fight flu to some extent. It increases the blood level of antibiotics. Lack of this vitamin can cause poor immunity and high possibilities of infection. It helps our immune system to function properly. Regular consumption of foods enriched in vitamin c can make a strong immune system that can fight against the Corona virus and flu.
Fruits and vegetables are packed in vitamin c. One large orange or one Indian gooseberry(amla) is enough for a day. You can take seasonal and local fruits and vegetables like orange, apple, guava, amla, cabbage, cauliflowers, etc to get an adequate amount of vitamin c.
Vitamin B Complex
Vitamin B6, B9, and B12 help create a strong immune system. Vitamin B6 is necessary to absorb B12 properly in the body. That helps in producing antibodies and boosts the function of WBC. The deficiency of this vitamin can cause a dysfunctional immune system.
Foods as meat, eggs, milk, nuts, vegetables, chickpeas, green leafy vegetables, fruits, and seafood contain vitamin B complex. Coldwater fishes as salmon, tuna also contain a high amount of vitamin B6.
Zinc helps in boosting the immune system. It is one of the major micronutrients in building a strong immune system. The deficiency of zinc can cause weak immunity that is more likely to get affected by viruses. The people who suffer from zinc deficiency get common cold and flu.
You can have zinc from foods like lentils, chickpeas, nuts, seeds, beef, yogurt, etc.
Protein is one of the most important elements to build a strong immune system. It is the building block for the immune cells. Lack of protein creates many difficulties as well as disturbs the immune system.
Protein comes from two sources as plant protein and animal protein. But plant protein is not complete in all the amino acids. Lentils, nuts, seeds, beans, etc are great sources of plant-based protein. On the other hand, milk, eggs, meats, cheese, fishes are sources of animal protein.
Many herbs and spices as turmeric, ginger, and garlic are great for fighting against cold and flu. Curcumin is a powerful immunity-enhancing component present in turmeric. It boosts immune function in our body. Garlic and ginger also have antiviral and antibacterial properties.
You can make tea with the herbs. The process is very simple as you need to boil those with enough water and it is your herbal tea. Have it regularly to get the maximum benefit.
Prebiotics and probiotics
Prebiotics and probiotics help to keep the right environment for microbiomes in our bodies. Our immune system is dependent on these elements to function properly.
Prebiotics are banana, beans, lentils, whole grains, onions, etc. And yogurt, cheese, milk, etc has probiotic components.
No matter how healthy you eat, without drinking enough water, your body cannot do its job. Hydration does not directly target in keeping the immune system regular rather it keeps the whole system working in the right way. Lack of enough hydration disturbs the cell’s work altogether.
To keep the body hydrated, you should drink 4-5 liters of water every day. You can also take freshly made fruit juices, infused water and water-rich foods like cucumber and watermelon.
Sleep is as important as a healthy diet for the body. It is helpful for the immune system too as it increases the function of T-cells. Studies report that the person who does not sleep well is more likely to grow weaker immunity than others. The weak immune system fails in fighting against the flu and the common cold.
An adult requires at least 7 hours of sound sleep regularly. Here, the sleeping time is also important. Try to maintain your sleeping time from 11 pm to 6 am. It is the ideal time for having a good night’s sleep.
Stress is the silent killer of you. Chronic stress disturbs the normal function of the immune system. Stress raises cortisol level which affects immunity badly. It also kills the natural killer cells what are known as ‘first responders’ of the immune system.
To reduce the stress you should reduce overthinking. Practicing yoga and meditation helps greatly in that case. You can listen to good music and read books to keep your mind engaged.
Exercise plays an important role in regulating the proper immune system. It improves the defense system of the body. Regular exercise increases the capacity of fighting against viruses and bacteria.
If you do not exercise regularly then make it a habit now. Start from the basics. Try to exercise at least 150 minutes a week. Your body will thank you later.
We cannot say that if you follow the ways mentioned, you will be risk-free. Of course, you have to follow other rules like washing hands, maintaining social distance and staying indoors to fight against Coronavirus. Strong immunity is your shield in that case.