As the spread of coronavirus is increasing, people who have a weak immune system are getting tense day by day. Taking general precautions like wearing a mask and going in self-quarantine is good but boosting the immune system is also essential in order to stay healthy.
Human Immune System
The human body’s immune system is a network of special tissues, proteins, and cells that prevent humans from getting infected. The immune system can effectively fight against disease-causing bacteria, parasites, and viruses. But unfortunately, the immune system can get weak due to modern lifestyles such as stress, toxins, lack of exercise and unhealthy eating. With coronavirus continuing to increase, it is more important than ever to boost the immune system. We can do this by making a few lifestyle changes.
5 ways to boost the immune system during coronavirus outbreak
1.Get enough sleep
When we do not get enough sleep our immune system becomes depressed. Sleep is the first thing to strengthen the body’s immune system. During sleep, the body releases infection-fighting proteins called cytokines which are necessary for healthy living. Before going to bed, limit the use of electronic devices like mobile, tablets and laptops. Blue light from these devices reduces melatonin, a hormone that aids sleep.
2. Exercise regularly
Exercises reduce inflammation and support infection-fighting cells. Low and moderate-intensity exercise helps your immune system to work at the time of quarantine. Physical activity can be done at home during quarantine because gyms are closed due to COVID-19. A combination of air squats, push-ups, knee-ups, towel rows, lunges, butterfly sit-ups, and aerobics can be done at home so that you can continue your routine even during a quarantine.
3. Eat immune-boosting foods in your diet
Food is more than fuel for the human body. It requires vitamins and minerals, proteins, carbohydrates, fats and fluids to keep out body functioning. To boost-immune system, it is important to include these foods in your diet.
- Fiber-rich foods: Fiber is important for digestion and the right kind of fiber in your diet will give you the best chance of creating a healthy community of gut bacteria and smooth digestion. Food sources of fiber are sweet potatoes, carrots, green leafy vegetables, nuts, seeds, and root vegetables.
- Vitamin C: vitamin c helps in maintaining healthy skin. It acts as a barrier to the skin against harmful diseases, helps to prevent the common cold and improves the function of white cells that fight infection. Food sources are citrus fruits and vegetables.
- Zinc: Zinc is a mineral involved in the white blood cells that work against in response to infection. People who lack zinc are more likely to get cold, flu, and other viruses. Food sources of Zinc are dark chocolate, dairy product, and whole grains.
- Anti-inflammatory foods: anti-inflammatory foods are essential in improving overall immunity. Vegetables and fruits are essential foods that have high inflammatory value. Eating them daily will ensure that one will get optimal anti-inflammatory food intake. Turmeric is the main anti-inflammatory food as it contains ingredient curcumin, a compound that enhances the level of immunity in our body.
4. Minimize stress level
The more you stress about virus the more you suffer from it. Stress causes an inflammatory response within the body that releases a stress hormone called cortisol. This makes us more susceptible to infection and disease. Meditation and mindfulness exercise is a way to reduce mental stress and boost immunity.
5. Getting enough Vitamin D
The immune system needs vitamin D to fight viruses. Sunshine is the natural source of vitamin D, just stand in the sun for half an hour in the morning to get vitamin D. There are many food sources of Vitamin D like cheese, soy milk, cereals, spinach, mushrooms, and kale.
COVID-19 is spreading due to our weak immune system. Maintaining good hygiene and self-quarantine can prevent the virus from catching on, but by taking these steps to strengthen the immune system we will be in a win-win situation and prevent ourselves, our family and friends from suffering significantly from coronavirus.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. Jugaadin.com does not claim responsibility for this information.