A healthy immune system acts as the strongest warrior against any illness, including the current COVID-19 pandemic. It is our body’s natural defense mechanism which gives us the strength to fight any disease and emerge through it, causing the least harm to our body. Therefore amid this severe health crisis, it is equally important to maintain a healthy immune function along with practicing hand hygiene and social distancing.
Here are some essential tips that can help you strengthen your immune system
1.Make your diet balanced and nutritious
It is very rightly said that good food is the best medicine of all. Our diet decides our health and strengthens our immunity to cope with illnesses. In the times of COVID-19, it has become more important than ever to maintain a healthy & nutritious diet.
We can do this easily by reducing the consumption of foods that we are intolerant to, as they directly attack our immune system and hence decrease our efficiency to fight against virus or infection. Along with this, adding adequate nutrients like Protein, Zinc, and Vitamins will help us build a stronger immune system. Here is a list of nutritious foods that you can add to your daily meals:
A) Protein Rich Foods – Meats, Poultry, Seafood, Eggs, Almonds, Milk, Oats, Lentils, Nuts, Seeds etc.
Amino acids present in protein support the functioning of T-cells which are one of the major components of our immune system, protecting the body against viral infections.
B) Foods high in Zinc – Vegetables like Mushrooms and Kale, Lentils, Nuts & Seeds, Meat, Poultry & Seafood etc.
Intake of a healthy amount of Zinc is associated with maintaining good health. With its immune-boosting properties, it is one of the important micronutrients required by our body.
C) Foods rich in Vitamin C – Citrus fruits like Orange, Strawberry & Kiwi, Lemon, Broccoli etc.
Vitamin C promotes a healthy immune system in several ways. It is a powerful antioxidant that decreases inflammation and promotes the formation of antibodies.
D) Foods rich in Vitamin A – Sweet Potato, Carrots, Spinach, Broccoli, Black-eyed Peas, Sweet Red Pepper etc.
Vitamin A is known as the anti-inflammation vitamin and plays a significant role in enhancing the immune function. It is also linked with maintaining a healthy vision and respiratory system.
(E) Foods rich in Vitamin E – Green Leafy Vegetables, Nuts & Seeds, Fruit Juices, Vegetable Oils etc.
Vitamin E is another efficient antioxidant that enhances immune response and helps your body fight against infections.
2. Ensure a good night’s sleep
A good night’s sleep is as essential as having good food. It is not just important for our mental health but also keeps our immunity boosted. Our long day involves different activities, and the body recovers through this daily wear and tear while we sleep.
A lack of sleep can lead to the dysfunctioning of the immune system by increasing inflammation and reducing the amount of disease-fighting cells in our body. Therefore, it is recommended to take a good seven to eight hours of sleep to keep the immune system in fighting shape.
3. Exercise Daily
Physical exercise has always been an excellent way of keeping healthy and when done in moderate intensity, it is extremely beneficial for our immune system. It has got both short-term and long-term benefits for our immunity. As an immediate advantage, it helps our immune system find and deal with pathogens. At the same time, when incorporated into daily routine, it slows down the changes that happen to the immune system with ageing.
These were a few tips that will help support your body and make it ready to fight against COVID-19. So brace yourself, take one step each day and prepare your immune system to its best.