- Social distancing and proper hygiene can protect you from contracting the novel coronavirus.
- Modifications to lifestyle and diet can aid in strengthening your immune system and body’s natural defenses.
- These tips and tricks do not guarantee you will not get the virus, but they sure could help you fight against COVID-19.
Here are some ways you can boost your immune system:
Get enough quality sleep
Adults need at least 7 hours of sleep each night, teens need 8-10 hours, and children and infants need about 14 hours of sleep. Poor quality of sleep is associated with susceptibility to sickness. Quality rest helps to strengthen your immune system and enable it to better fight illnesses.
Sleep hygiene habits that you can apply are going to bed at the same time every night, using a sleep mask or sleeping in a completely dark room, and getting some regular exercise.
Consume more whole plant foods
Fruits, veggies, nuts, legumes, and seeds contain a lot of antioxidants that can help fight against harmful pathogens. Plant foods also contain fiber that helps feed the healthy bacteria in your gut. A strong gut microbiome can help keep those harmful pathogens out of your body and improve your immunity.
Vitamin C in fruits and vegetables can also shorten the duration of the common cold.
Eat healthy fats
Healthy fats like olive oil and omega-3 fatty acids, found in salmon and chia seeds, can assist in decreasing inflammation in your body. Inflammation can interfere with your immune system, so these fats may be able to help you naturally fight illnesses.
Take probiotic supplements or eat fermented foods
Probiotics can be found in fermented foods like yogurt, kimchi, sauerkraut, kefir, and natto. If these dishes aren’t something you’re into, there are also probiotic supplements. These probiotics help your gut bacteria flourish and can help your immune cells tell apart healthy cells from harmful organisms.
Monitor added sugars
Added sugars and refined carbs may lead to problems like obesity and being overweight, according to emerging research. Likewise, obesity can increase the risk of you getting sick by weakening your immune system. Watching your sugar to aid weight loss can also help reduce the risk of diseases like type 2 diabetes and heart disease.
Engage in moderate exercise
Prolonged intense exercise can actually suppress your immune system, however, moderate exercise boosts it. If engaged in regularly, moderate exercise could also reduce inflammation and encourage the regular regeneration of your immune cells.
Moderate exercise can include jogging, brisk walking, steady bicycling, swimming, or light hiking.
Drink enough water
What’s really important is keeping yourself from getting dehydrated. Dehydration can cause complications like headaches and can interfere with your focus, mood, digestion, and kidney and heart functions that can lower your resistance to illnesses.
Being stressed long-term can lead to inflammation and cause an imbalance in your immune cell function. In children, the response of the immune system can be suppressed by prolonged psychological stress.
To encourage immune health, you need to be able to relieve your stress and anxiety. Try meditation and other activities that help with stress management like exercise, yoga, and journaling.
Though taking supplements can’t treat or prevent COVID-19, you can strengthen the immune response of your body.
Vitamin C and Zinc have been shown to shorten the duration of the common cold.
Vitamin D deficiency can make you more susceptible to illnesses. You can counteract this with supplementing.