BOOSTING YOUR body defences
SCBA
COVID 19 or Corona Virus is global pandemic grappling countries with danger. It is very important to mention that Washing Hands, Using Sanitizer, Wearing Mask and Avoiding touching your hand or mouth is very important, but there are few methods to improve your immunity which help us to fight with this deadly virus.
1. Stay Hydrated
Hydration doesn’t protects us
from germs or virus, but preventing dehydration is important to overall health.
Water is recommended because it is free from additives, sugar and calories.
Drink 8 - 10 glass of water every day, to stay hydrated. Older adults need to
drink regularly even if they do not feel thirsty. Hydration will help in
flushing out toxins from our body and lower the chances of flu. While tea and
coffee are also hydrating, but it is best to limit intake as it has high sugar
contents.
2. Manage Stress Level
In these hard times, when we
cannot go out and work is affected a lot, there is chance of growing anxiety
which is affecting millions of people across the globe. Long term stress
promotes inflammation, as well as imbalances in immune cell function, in
particular children prolonged stress can suppress the immune response. There
are 3 ways to relieve our stress
- Meditation: It is tried and
tested activity to calm the nerves.
- Avoid Smoking, alcohol and
other addictive substances: these habits weakened our body defenses and
respiratory illness and tend to increase the anxiety level, so practice
moderation, as sudden withdrawal can also prove to be risky
- Travelling : Avoid non-essential
travels.
3. Exercise daily
During these Lockdown period people are there in home, enjoying there healthy meals, but a good diet should be followed by exercise routine. Remember even the light exercise will go a long way in releasing the toxins from your body. Prolonged intense exercise can suppress immune system; moderate exercise can give it a boost. Depending on one stamina exercise should be carried out. There are several apps and on you tube channels exercise which can be done at home.
4. Eat Healthy plant food
Plant
Food means food likes Fruits, Vegetables, nuts seeds and legumes which are not
only rich in nutrients but also have antioxidants which give upper hand against
pathogens.
The Fiber
in plant food feed our microbime. Fruit and vegetables are rich in nutrients
like Vitamin C, which reduce duration of common cold. The antioxidants in these
food decreases inflammation by combatting unstable compounds like free radicals
5. Eat Fermented Food
Fermented
food includes yogurt, natto, kefir, kimchi and sauerkraut. Fermented food is
rich in beneficial bacteria call probiotics, which populate your digestive
tract. If you don't eat fermented foods, probiotic supplements are another
option.
6. Eat Healthy Fats
Healthy
fats like those found in olive oil and salmon, boost body immune response to
pathogens. It decreases risk of chronic diseases like heart attack and
diabetes, plus have property to fight off harmful disease causing bacteria and
viruses. Omega 3 such as those in salmon and chia seeds, fight inflammation as
well.
7. Limit Sugar
Added
sugars contribute significantly to obesity, diabetes and heart disease, all of
which can suppress your immune system. Lowering sugar decrease inflammation and
reduces risk of these conditions.
8. Take Supplement wisely
All above
mentioned tip will definitely help, but need for the hour is quick boost in our
immunity system. Here are common supplements and super food which can help.
- Vitamin C: It helps in
prevention from common cold and acts as a powerful antioxidant which
protects against damage induced by oxidative stress. High dose intravenous
vitamin C treatment can improve patients from Sepsis and ARDS (acute
respiratory distress syndrome)
- Vitamin D: It helps in
respiratory tract infections and should be consulted with doctor before
taking it
- Zinc: It is component to
white blood corpuscles which fight infections. It is advisable to take
zinc as supplement especially for older people.
- Elderberry: It has
antibacterial and antiviral qualities which help fight cold and influenza.
Elderberries are full of nutrients including minerals like phosphorus,
potassium, iron, copper and vitamins, such as vitamin A, B, and C,
proteins and dietary fiber.
- Turmeric & Garlic: The
bright yellow spice, Turmeric, contains compound called cur cumin, which
boosts the immune function. Garlic has powerful anti-inflammatory and
antiviral properties which enhances body immunity.
9. Sleep Well
Sleep and
immunity are closely tied. In fact poor sleep is susceptibility to sickness.
Getting adequate sleep strengthen your natural immunity.
While to
battle is still on against the Covid 19 pandemic and these suggestions cannot
prevent covid 19 but they may reinforce our body's defenses against these
harmful virus.
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