COVID-19 has changed our life drastically. Everyone has become immensely alert of maintaining complete hygiene and covering nose and mouth to avoid the deadly virus from getting in. Many people are dying and others are getting affected by this virus accompanied by fever, breathing troubles, tastelessness, weakness, joint pains and other troubles. A strong immune system is the main soldier to protect the precious body against corona virus.
Why Strong Immunity Is Important?
The immune system is the natural defense of your body. It is a complicated network of tissues, cells, and organs working together to defend or save your body against foreign invaders like viruses, bacteria, fungus, and other parasites. These pathogens can make you very sick.
A healthy immune system gives you protection by creating an obstacle restricting the antigens from getting into your body. If in case, any pathogen enters the body, the immune system immediately generates white blood cells, different chemicals, and proteins that have the capacity to attack and destroy the unwanted germs.
Again, they stop the pathogens from reproducing. Immune system has the power to recognize different antigens. The body defense system can restrict various health problems from common cold to serious cancer.
Boosting immune system doesn’t require huge amount of money and complex activities. You can follow simple home remedies for strengthening immunity for keeping yourself away from COVID 19.
How To Build Strong Immunity?
1. You Need Adequate Sleep
Immunity and sleep have close relationship with each other. If you don’t sleep properly, your immunity can get affected. Healthy adults sleeping less than 6 hours are more susceptible to cold in comparison to those who sleep for 6 hours or more during night. Adequate sleep strengthens the natural immunity of body.
You must sleep for at least 7 hours or more every night. Teenagers should sleep for 8 to 10 hours, whereas infants and younger children must sleep for 14 hours a day.
2. Eat Healthy Fats
Yes! You have read it right. You must add healthy fats like olive oil, salmon, nuts, chia seeds, etc. to your diet. Healthy fats effectively decrease inflammation and enhance the body’s immune response to germs. Chronic inflammation has a tendency to defeat the immune system.
Healthy fats have anti- inflammatory properties that are very effective in curbing chronic ailments like Type 2 diabetes and heart diseases along with fighting against harmful viruses and bacteria. Again, Omega-3 fatty acids available in salmon, chia seeds, etc. are extremely effective in curbing inflammation.
3. Drink More Water
Staying hydrated helps you in many ways. Dehydration can give you headache, and your physical performance can get badly affected. Also, lack of water in your body lays impact on your digestion, concentration, function of kidney and heart, and mood. Consume enough fluid on a daily basis and check the color of your urine. It should be pale yellow.
Water is best to keep your body hydrated. Plus, it is devoid of sugar, additives and calories. You can take limited tea and juice unsweetened.
4. Eat Whole Plant Food
Include vegetables, fruits, legumes, seeds, and nuts to your diet. Whole plant foods are rich in antioxidants and nutrients. The antioxidants combat free radicals and lower inflammation. Chronic inflammation can lead to typical cancers, heart disease and Alzheimer’s.
Some Natural Immune Boosters
- Red Bell Peppers
- Citrus fruits like grapes, oranges, tangerines, lemons, lime, clementine, etc.
- Green tea
- Sunflower seeds
The fiber present in plant food is a good source of food for the healthy bacteria in your gut. Strong gut microbiome has the power to improve immunity. Your body can keep the harmful pathogens at bay as they cannot enter through digestive tract. Also, the vitamins and minerals available in whole plant food are very effective in saving you from COVID.
5. Try To Manage Your Stress
If you continue taking stress, you can open the door for inflammation and imbalances in your immune cell function. In children, continued psychological stress suppresses immune system. Do yoga, meditation, exercises, dance, etc. so that you can stay free of stress and anxiety. If you cannot control your anxiety, visit a counselor for the right therapy.
6. Add Probiotic And Fermented Food
You will get probiotics that are beneficial bacteria in fermented food like yoghurt, kefir, sauerkraut, natto, and kimchi. Good gut bacteria assists the immune cells to differentiate between damaging invaders and healthy cells. If your daily diet doesn’t contain any fermented food, start taking probiotic supplements. They are easily available in market.
7. Keep Away From Alcohol And Cigarette
Chain smokers can have problem in quitting cigarette. Similarly, those who consume excessive alcohol can’t leave drinking it altogether. But, these two things are big enemies of your immune system. Try to avoid smoking and drinking as much as you can. Moderate alcohol is still okay, but overdoing either or both of them can destroy your immune system totally. Take help of specialists, if you are addictive.
8. Moderate Exercise Helps A Lot
If you do exercise moderately on a regular basis, your immune system will get a boost. But, prolonged exercise will do the opposite by suppressing your immune system. According to multiple studies, people having compromised immune system can enhance the vaccines’ effectiveness by engaging in moderate exercises. Also, it will reduce inflammation. Your immune cells will regenerate automatically on a regular basis.
Start Physical Activities Like
- Brisk walking
- Light hiking
9. Say ‘NO’ To Added Sugars And Refined Carbs
Added sugars and refined carbohydrates are new-age culprits behind obesity. Limit your intake of pastries, candy, packaged food, etc.
10. You Need The Right Supplement
You can challenge COVID-19 with a strong immunity. For getting that strong immune system, have supplements of Vitamin C, Vitamin D, Quercetin, Zinc, Vitamin E, Vitamin B, Folic Acid, Iron, Selenium, and Vitamin A.
Build Strong Immunity! Fight Against Corona!
Do not give COVID-19 a chance to hunt you down. Be strong and let your immune system to fight against corona virus and other harmful pathogens as a front-line soldier. Help your immunity to get the required strength from the above home remedies that don’t need a pocket burning capital and any special place.
Stay at your home as much as you can, wear protective masks, use hand and room sanitizer, clean raw food before cooking, keep safe distance from other people, and be safe.
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