While there is still no proven vaccination to prevent Coronavirus COVID-19, this article is by no means a way of prevention. The aim of this article is to share some ways to improve the immune system to make our bodies stronger.
By making new changes in our lifestyle and diet we can boost our immunity system and prepare our bodies to fight diseases.
Below are some methods to enhance our immunity system. Some of them of which you might know, whereas others might be new to you.
5 Lifestyle Changes that Will Improve Your Immune System
1- No More Stress
Stress is always the main culprit for many health problems we encounter. As the novel Coronavirus (COVID-19) started spreading people are becoming more terrified and stressed. What many people are not aware of is that stress affects the immunity system by reducing its ability to fight diseases.
When we stress the body releases more cortisol which weakens the inflammatory response. It also lowers the production of lymphocytes which are white blood cells that fights infection. The lower the levels of lymphocytes the more you are prone to catching colds and get infected by viruses.
You can always manage stress by engaging in self relaxation activities like meditation, massage, exercising and doing something you love.
Summary: High levels of stress weakens the immune system and reduces its ability to protect the body from viruses and infections. Try some stress management techniques like meditation, working out, listening to music or doing your favorite hobby.
2- Sleep
You probably remember when your mom used to tell you that you’ll get sick if you don’t sleep early. This is actually true.
Sleep deprivation causes the level of T cells (Lymphocytes) to drop and results in weakening the ability of the immunity system to fight viruses and pathogens.
To get a full night sleep, adults must sleep 7-8 hours and make sure to avoid using electronics or exercising before sleeping.
Summary: One of the important ways to improve the immune system is to sleep enough. Lack of sleep disrupts the production of T cells which lessens the ability of the immunity system to fight invaders. Sleeping 7 to 8 hours a day is ideal to keep the T cells production and strengthen the immune system.
3- Cut Back on Alcohol Consumption
Excessive or moderate consumption of alcohol acts as a barrier against macrophages and inhibits its ability to kill bacteria. Moreover, it decreases the number of T cells produced in the body.
4- Reduce Smoking
Smoking damages the immune system in two ways. The first is impairing the function of the respiratory tract cilia. Cilia acts as a cleaner by removing bacteria and particles that enter the lungs.
The other way is by disrupting the immune cells found in the lungs and not allowing them to do their job.
At the end, the novel Coronavirus is a respiratory illness which means we should take it more seriously.
5- Exercise Regularly but Wisely
Keeping your body moving and active is good for your cardiovascular system, lowers blood pressure and reducing cortisol levels.
Exercising for 3-60 minutes is sufficient to maintain the functionality of your immune system. Intensive exercises could weaken the immune system and cause more damage and increase the risk of infection.
5 Food Habits that will help boost your Immune System
1- Eat More Greens and Fruits
Vegetables and fruits are the protective shield of the body as they contain vitamins, minerals and antioxidants that strengthen your immune system. It’s also recommended to increase your intake of leafy greens.
These are some of the best nutrients and sources of vitamin A, C and E and antioxidants:
- Broccoli
- Blueberries
- Red Bell Pepper
- Citrus Fruit
- Spinach
- Sweet Potatoes
- Almonds
2- Vitamin D
Adequate vitamin D levels lowers the risk of infectious diseases by strengthening the immune system. It works by activating peptides in the immune system that lead to a strong antimicrobial response, allowing the body to fight against diseases and infections.
Most of us have deficiency in Vitamin D due to insufficient exposure to the sun. However, we can still obtain it from nutritional supplements or food like beef, fish, mushroom, liver, cheese, fortified milk and yogurt etc.
3- Garlic, Turmeric and Ginger
Garlic contains an antioxidant named Allicin which fights against infection. To take advantage of its effects, you need to crush or chop it.
Turmeric has anti-inflammatory effects due to curcumin. Curcumin regulates enzymes associated with inflammation. It is known to play a role in many chronic diseases such as brain, cardiovascular, metabolic and autoimmune diseases.
Ginger is another antioxidant which helps remove viruses and toxins from the body. It also contains anti-inflammatory agents.
4- Oily Fish (Omega 3 Fatty Acid)
Omega 3 is one of the important ways to improve the immune system. Pay special attention to fish consumption at least twice a week. In addition to its omega 3 content, fish is a rich source of protein and selenium.
It shows synergy by working with vitamin E, which is a powerful antioxidant. It helps protect your from damaging cells that can make you susceptible to diseases.
5- Stay Hydrated
We cannot stress enough on the importance of drinking water for your health. We should drink not less than 1 ½ or 2 liters per day. This amount changes from person to another according to their body weight.
Staying hydrated is also another way to enhance the immunity system and keep us energetic.
Conclusion
It’s not very hard to find ways to improve the immune system but committing to these methods is very crucial.
As we stated at the beginning please not that these are not ways to cure or prevent the Coronavirus. But rather these are preventive measures to enhance your body’s ability to fight it.
Besides these strategies try to avoid going to crowded areas during this critical period and adhere to the safety instructions.
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