With the spread of coronavirus and its consequences, we must maintain a strong immune system. A healthy and reliable immune system can help in combatting the disease and its symptoms because, to date, there is no such vaccine or medicines which can help in curing the disease. As the spread of the disease is exponential, it is advised to follow preventive measures and maintain social distancing. It is further recommended to eat a balanced and healthy diet, follow hygiene protocol that aids in increasing the immunity. Have a look at various ways which can help in making your immune system reliable:
Healthy diet:
Consume a healthy, balanced diet that is rich in essential nutrients, vitamins, and minerals. Eat a diet rich in fresh fruits, green cruciferous vegetables, protein-rich foods, whole grains, legumes, and others. Add probiotics to your diet and avoid any sugary foods which might lower your immunity.
Exercise:
Ensure to maintain yourself in shape. Perform physical activities that help you to distress your mind and enjoy physical as well as mental health. Exercise regularly for around 30 minutes and perform meditation, which allows you to stay mindful and enjoy the isolation period.
Avoid smoking or alcohol:
Avoid any consumption of alcoholic beverages or smoking. Smoking and alcohol result in adverse effects over the body due to which it is essential to avoid its use as they make your immunity weak.
Supplements:
Keep a log of all the supplements you intake. Consume calcium supplements daily as they boost your immune system. Properly intake the dosage of supplements. Avoid excess intake of supplements as they result in adverse effects.
Avoid any stress:
Keep yourself away from stressful situations as it is not suitable for your mental as well as physical health. Stress halts your fight and flight response and leads to the excess release of cortisol. The release of cortisol causes your body to be susceptible to furthered infections and diseases. Read books, write some stories or a diary, get socially connected with your friends and family members using the internet. Start doing things that you left because of the busy daily schedule. Take out your wish list and start getting things done. Cook your favorite meals, do some gardening, get into some stitching, painting, or coloring, which gives you some feeling of relaxation. Different studies conclude that short-term stress might boost your immune system, but long-term stress can have a negative impact on the immune system. You can also practice manful meditation, yoga, and Tai-Chi, which aids in boosting your mood.
Sleep:
Sleep well for around 7-8 hours daily and give yourself a break from a stressful day. Sleep well at night and perform some breathing/ relaxation techniques before going to sleep so that you have a deep sleep. Sleeping well results in the formation of cytokines, which helps in fighting against immunity and aids in reducing the inflammation.
Intermittent fasting:
Try intermittent fasting, which aids in resetting the immune system. As we already know that fasting helps in building a strong immune system. Once you stop eating for 16-20 hours, your body has time to focus more on the present immune cells, result in immediate recycling and aids in getting rid of any damaged cells.
In this situation of the corona pandemic, we don’t need to wait and instead boost up our immune system by following preventive measures. Follow these simple ways to boost up your immune system.