WHO (World Health Organisation) announced COVID – 19 or Coronavirus as a global pandemic by the WHO.
And while the countries are struggling with threatening dangers that this virus poses to their health protection, there are some key dimensions that individuals can take to fight this pandemic.
It is important to maintain hygiene standards like washing your hands frequently, Utilizing an alcohol-based sanitizer, disinfect your hands, wearing a mask & avoiding touching your mouth. People in certain pre-existing illnesses like hypertension, cardiovascular disease, diabetes, and respiratory issues are at a higher risk of having COVID 19.
Below is the list of measures that you can work on your immunity.
The food you eat plays an important role in determining your immunity and health. Low carb diets, helps control high blood sugar and pressure. Also eat healthy fruits & vegetables rich in Ascorbic acid, Beta carotene & other vitamins. Certain foods like tomato, mushrooms, bell pepper, and green vegetables like broccoli, spinach are also healthy options to increase resilience in the body against infections.
You can, too, eat supplements rich in omega 3 & 6 fatty acids in your daily dose.
Probiotics like Yoghurt, Yakult, and fermented meals are also the best sources to rejuvenate the composition of gut bacteria, which is great for nutrient absorption by the body.
Good sleep is essential
Good snooze timing for 7-8 hours is the most excellent way to help your body build immunity; lesser sleep will leave you exhausted and impair your brain activity. The lack of sleep will impair other bodily functions that will affect your immunity.
Drink up to 8-10 glasses of water to stay hydrated every day. Hydration helps to flush out the toxins from the body. Other options include juices made of citrus fruits and coconut water to beat the heat.
Do Exercise Everyday
An exercise routine should follow a good diet. Learn to exercise daily; even light exercise will go a long way in releasing the toxins from your body. It is advised to exercise for 30 to 45 minutes, depending on your stamina. If you have not begun exercising yet, then it is a good time to start. There are various Youtube channels and apps to help you exercise at home. Daily exercise improves metabolism, which has a direct correlation with body immunity.
Period of staying indoors has implications on your mental wellbeing. The developing anxiety around pandemic is another concern that is affecting millions across the globe.
While the uncertainty might be overwhelming, we can normally follow a few steps to help relieve our stress. Stress is known to harm immunity.
- Stress always releases hormones like- cortisol, impairs your response to immediate surroundings, and makes your body susceptive to infections; you are left always feeling anxious. The best way to reduce stress is meditation; it is a tried and tested activity to calm the nerves. There are so many youtube channels available with instructional resources to help you meditate.
Avoid Alcohol, Smoking, and other addictive substances
- Several habits, like vaping, smoking, alcohol consumption, and substance abuse, have a close correlation between weakened body defenses and respiratory illnesses.
- Practice moderation, if you are dependent on some of these, as swift withdrawal can also prove to be hazardous.
- Avoid all travels which are non-essential. Avoid being exposed to public transport usage and public places.
- In case If you have to travel, make sure to cover your mouth and nose with a safety mask and bring an alcohol-based hand sanitizer. Learn to sanitize every time you touch a surface, as COVID 19 strain can stay on surfaces for a few hours to days.
Immunity-boosting foods and Supplements
- While all the tips mentioned above will help to boost your immune system to stay fit.
- You can consult with your doctor to know about your diet with the right amount of nutrients and supplements to boost your immune system.
Here are a few joint supplements and superfoods that can help.
- This vitamin is a vital participant in the army of immunity. It helps prevent the common cold. It acts as an important antioxidant and shields against damage induced by oxidative stress.
- For critical infections, including sepsis and acute respiratory distress syndrome (ARDS), high-dose intravenous vitamin C treatment has shown to improve patients’ symptoms significantly.
- Vitamin D has a mild protective effect versus respiratory tract infections. It’s best to discuss with a doctor about taking a Vitamin D supplement to boost immune response.
- Zinc is a vital component of WBC (white blood corpuscles), which fights infections. It is recommended to take a zinc supplement. Zinc deficiency often makes one more susceptive to flu, cold, and other viral infections.
- Elderberries are full of nutrients and minerals like iron, phosphorus, copper, potassium, and vitamins, such as vitamins A, B, and C, dietary fiber, and proteins.
- Elderberries have antibacterial and antiviral qualities that fight against cold and influenza.
Garlic and Turmeric
- Garlic has strong antiviral properties and anti-inflammatory, which recovers body immunity. The bright yellow spice, Turmeric, involves a compound called curcumin, which improves the immune function.
The following self-care guidelines help to grow immunity with specific reference to respiratory health.
- Drink warm water during the day.
- Practice Meditation, Yogasana
- Drink decoction of Holy basil, Cinnamon, Black pepper, Dry Ginger, and Raisin or herbal tea.
- Use jaggery and avoid sugar if needed.
- Apply Ghee (clarified butter), Coconut oil & Sesame oil in both the nostrils to keep it clean.
- Inhale steam with Caraway seeds & Mint leaves.
- While our health care workers fight the battle against the Covid-19 pandemic.
- We can do help a little bit by limiting our vulnerability by staying indoors, eating healthy, social distancing, hydrating, and following basic hygiene protocol.