The world today is facing a global pandemic – covid 19 or Corona virus, as declared by WHO. All the countries are fighting with their full strength to beat this virus which is a grave danger to humanity. But there are few key measures individual can take to fight this deadly pandemic.
It is well known that to fight off this virus, it’s crucial to maintain hygiene and safety measures like washing the hand for 20 sec, wearing masks while going in public places and practice social distancing habit. One more thing that can be really helpful in fighting with this virus is GOOD IMMUNE SYSTEM. There are certain measures we can take to make our immune system stronger which in turn will help in the battle against the pandemic.
Individual with pre existing conditions like diabetes, hypertension, cardiovascular diseases, kidney or liver diseases and respiratory issues are at greater risk of having covid 19 related complications. Also older people are at higher risk of suffering from covid 19 and its complications, as age increases the immunity and resistance also reduces. Younger people and those with no other co-existing conditions, covid 19 can result in minor infection, but you should have a strong immune system. Also people with smoking and drinking habit can fall prey to covid-19 and related complication. Eating fresh and healthy food is one of the best ways to boost and strengthen one’s immune system. A strong immune system will help most of us fight symptoms of covid-19 and help us to control the worsening of the complications. But is doesn’t mean that only by boosting the immune system , one can avoid this virus, its only one of the measure which will help us to fight with this pandemic. So, here are the some measures which will help in making the immune system stronger.
Have a healthy diet
Fresh and healthy food is a key aspect in determining your overall health and immunity. Fruits, vegetables, some spices, nuts and seeds, pre and pro-biotics, vit d rich food, water helps in boosting the immunity.
Fruits
Fruits are rich source of vitamins and anti-oxidants which will helps in fighting with foreign bodies in the body and thus, wards off infection. Amla, oranges,papaya are rich source of vit c and helps in improving immunity. Also having alkaline fruits like lemon, mangoes,pineapple also helps in fighting off the virus.
Vegetables
Vegetables are also rich source of vitamins and minerals like Vit A,C,E ,Iron, Magnesium. All these nutrients help in boosting the immune system to a great extent. Include fresh vegetables like broccoli, bell peppers, beans, beetroots and carrots, spinach, fenugreek in your diet. 2-3 serving of these vegetables is helpful.
Spices
Spices such as garlic, ginger,turmeric, blackpepper are great anti bacterial and anti viral agents. Garlic has allin which is an antibacterial cough and is beneficial to treat cough and cold. Ginger also serves as potent antiviral agent. Turmeric contains curcumin, which is a immunobooster agent and helps to ward off infection.
Nuts and Seeds
Include nuts like pistachio, almonds, walnuts, brazil nuts, cashews in your diet. The nuts are rich source of b-vitamins, zinc, selenium and vit- E, all of which are immuno boosting nutrients.
Pre and Pro Biotic
Pre and Pro biotic helps to keep the bacterial flora of the digestive system healthy, which in turn keeps the immune system strong. Prebiotics are the fiber in vegetables and fruits while probiotics are microorganism present in curd and other fermented food products.
Vit D rich foods
Vitamin D helps in absorption of calcium and magnesium in the body and boost immune system. Vitamin d plays major role in immunity of human body. Vitamin D sources are sunlight, fortified cereals, fortified milk, salmon and egg yolk.
Proper sleep
Do not compromise on sleep, lack of sleep will leave you tired and impair the brain activity, this would impact the bodily function and which in turn harm the immune system and make you prone to infections. Good sleep time for 7-8 hours is the best way to boost the immune system.
Water
Drink up to 10-12 glasses of water per day to stay hydrated. Good hydration helps in flushing out the toxins from the body and keeps the bacteria and virus away and lessens the chances of getting flu.
Physical activity
Good and healthy diet alone will not help to make the immune system strong, it should be followed with good physical exercise. Regular exercise also helps in releasing toxins from the body, controls weight gain and both this helps in making the immune system strong.
Reduce stress and Addiction
Stress promotes the release of hormone cortisol, which impairs immune response by the body and your body become susceptible to infection. Distress yourself with the help of yoga, meditation, pursuing your hobby and physical exercise.
Certain addiction like smoking, alcohol consumption has direct impact on your immune response and respiratory functions. In present condition due to pandemic, any1 of the addiction may make you susceptible to the pandemic. Sudden withdrawal can prove risky, thus practice moderation and reduce the consumption slowly.
In battle against the covid-19 pandemic, the health-care worker are the frontline warriors but we can also do out bit by staying indoors, maintaining social distancing, following basic hygiene practices and following a healthy eating habit by eating wholesome diet with immune boosting nutrients , staying physically active.