Since the beginning of COVID-19 outbreak, our healthcare professionals are emphasizing on maintaining a healthy lifestyle and taking good care of the immune system. With the arrival of the second wave, we need to discover more ways to boost our immunity to fight back against deadly coronavirus.
The vaccination drive in India is in full swing but it is still advisable to keep your immunity up in this fight against the virus. Take a look at the ways to boost your immunity, while staying at home.
1. Focus on a Healthy Diet
Eating a diet containing immune-boosting nutrients is one way you can take charge of your health and wellness. One of the easiest natural ways to boost your immunity is to improve your daily diet. Our body works more efficiently while absorbing nutrients from fresh and whole food sources like grains, beans, nuts, seeds, fruits, and leafy vegetables, instead of processed food or supplements.
According to nutritionists at AMRI Hospitals, ”Our gut health and the immune system are inextricably and strongly connected.“ The right proportion of vitamins, minerals, proteins and carbohydrates, fermented and anti-inflammatory foods plays a key role in maintaining both gut and immunity in an individual. Antioxidants like Vitamin A, C, D, and E, along with zinc neutralises damage and inflammation of damaged cells and DNA.
2. Get Enough Sleep
It is scientifically proven that lack of sleep can reduce circulation of white blood cells and lowers the functions of the immune system. Not getting enough sleep can spike your stress hormones, including adrenaline and cortisol, which not only disturb your sleep pattern but also have adverse effects on your immune response. Sleeping for 6 to 8 hours is absolutely necessary for every individual to reboot the entire body.
Nowadays, sleeplessness is the root cause of several chronic mental and physical illnesses. Remember, an uninterrupted sleep pattern at night can elevate the memory of the immune system to fight back previously encountered pathogens. A human body needs adequate sleep to rest, rejuvenate and repair the various cells, especially the brain cells.
3. Stay Hydrated
Maintaining hydration is so important to regulate bodily functions and eliminate toxins causing infections in your body. At any age, it is advisable to drink plenty of water to boost and improve overall immunity. Many times people lose some sense of thirst due to age, stress or several medical conditions. Know that, a dehydrated body fails in warding off waste material making the body more susceptible to infections. With the COVID-19 infection it becomes harder for a weakened immune body to fight against the virus with diminished energy levels leading to increase in the risk of complications and slower recoveries.
For mindful water intake, make a strict schedule to have a glass of water after you first get up, before and after each meal and before going to bed. You can set a reminder on your smartphone or keep a water bottle and sip it throughout the day.
4. De-stress Yourself
The uncertainty and fear associated with the Covid-19 outbreak have taken a huge toll on the emotional and physical health of the society. These unprecedented lockdowns, crisis of the healthcare industry, physical distancing and far-reaching implications trigger anxiety and stress symptoms in almost every other individual. Stress releases a hormone known as cortisol which has an adverse effect on our immunity, impairing our response to immediate surroundings and making the body susceptible to infections.
‘When things are uncertain, the best way to cope is to focus on the things we can control, says counsellor and psychiatrist of AMRI Hospitals. We advise people to discover different ways that lower stress levels and practice meditation, read books, spend time with children, and practice yoga or breathing techniques. Stay connected with your family and friends and do not hesitate to seek professional help, if required.’
5. Don’t skip on Exercise
”A healthy diet followed by a strict exercise regime improves metabolism that correlates with body’s immunity,” say nutritionists at AMRI Hospitals. It is recommended to exercise for 30 to 45 minutes a day, based on your routine, stamina, and health conditions. Start with light exercises, including walking, jogging, or yoga, which are ideal to relive the body of toxins, regulate breathing, and develop strengths. You don’t need to indulge in high-intense workout; even low impact exercises improve overall physical and mental well-being.
The vital role of our immunity system is to protect the body from harmful substances and keep infections at bay. At the COVID-19, the significance of immunity has unfolded into society. Besides, it is necessary to focus on strengthening immunity while consuming rich & nutritious food, following an active lifestyle and getting adequate sleep to maintain overall well-being. One needs to focus on applying COVID appropriate behaviour that includes washing hands frequently, practising social distancing, wearing masks and getting vaccinated to prevent complications and getting infected with the virus.
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