The world is currently reeling under the force of a pandemic.
The aggressive fight against COVID-19 has brought us back a more rigorous belief in the importance of proper hygiene and prevention is the buzzword that doctors and panelists in newsrooms are currently discussing. However, it’s essential to note that presently there’s no cure to COVID-19, with the research on COVID-19 still in its early stages.
So how do you fight back against an invisible enemy? The answer is as old as the hills.
With a healthy and functioning immune system.
But there’s a problem. According to a report in The Economic Times, 20.8% of Indians suffer from low immunity.
Additionally, it has been observed that people with underlying health conditions like diabetes, heart or lung diseases are more vulnerable to COVID-19. With limited research, the best way to fight against the pandemic is through social distancing and taking long term measures to build a robust immune system. Here’s how.
How Can You Boost Your Immunity Against COVID-19?
Making healthy lifestyle choices and consuming a nutritious diet are the basic keys to boost your immune system. While low immunity is not something that can be fixed overnight, now is the right time to work towards bettering it.
1. Include more greens in your diet
There are a lot of superfoods among green vegetables that you can go for. Green vegetables such as broccoli, spinach, and kale help in providing the necessary micro-nutrients to your body. Rich in iron and calcium, they’re good for your blood, bones and overall immunity.
2. Consume more citrus fruits
Citrus fruits contain vitamin C, which helps in improving your immune health. Fruits like oranges, lemons, kiwi, and guava are rich in vitamin C and antioxidants. These antioxidants protect your cells from free-radicals, which can damage your cells. Even vegetables like beetroots and bell-peppers hold enough of this vitamin.
3. Snack on seeds and nuts
Like vitamin C, vitamin E is also very beneficial in maintaining the health of your immune system. It is a powerful antioxidant that has the potential to protect you from various infections. Include seeds and nuts like soaked almonds, sunflower seeds, peanut butter, flaxseeds, and kalonji seeds in your diet to reap the ample benefits of vitamin E.
4. Include turmeric, ginger, garlic to the diet
Every granny swears by the benefits of these three super foods for allergies. In olden times when people had limited access to pharmacies, these basic kitchen items were a popular remedy for a vast number of illnesses. Over time, scientific researches have proved that they indeed contain essential immunity-boosting elements.
5. Improve your gut health with probiotics
A healthy gut is crucial for immune health. Probiotics have live microbes in them that are excellent for your digestive system. Foods like yogurt, kefir, fermented pickles, sauerkraut are rich in probiotics.
6. Make sure to stay hydrated
It is very important to keep yourself hydrated to get rid of excess toxins in the body and boost your immune system. If you do not feel thirsty enough to drink the standard level of 8-10 glasses a day, you can go for other liquids like home-made soups, coconut water, milk, and fresh fruit juice.
7. Make sure to exercise regularly
A daily dose of around 20 minutes of exercise will go a long way in strengthening your immunity. You can begin with some low impact exercises and gradually intensify them. Combine this with some yoga, meditation, and deep-breathing, and you can improve your overall health and fitness levels.
8. Stay away from bad habits
Apart from taking care of your daily nutrition and dieting practices, it is also vital to stay away from unhealthy ones. Certain lifestyle habits tend to suppress your immune system, such as:
- Smoking and alcohol
- Sedentary lifestyle
- Eating processed foods
- High sugar and salt intake
The key takeaway is that most of the things that keep your body healthy, also keep your immune system healthy. The key is to be consistent in eating a balanced diet and adopting a healthy, immunity-friendly lifestyle.
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