How to boost your immune system
Even the healthiest of people get sick every now and then. But by fine-tuning certain aspects of your health routine, such as diet and stress management, you can help support your immune system’s defenses against bacteria, viruses, and other pathogens.
Due to growing concerns over the spread of the coronavirus (COVID-19), many have taken extra (even extreme) precautions in safeguarding their health. While it’s prudent to remain vigilant when it comes to personal health and safety, it’s important not to panic or give in to fear.
In addition to everyday health habits, like frequently washing your hands with soap and water, here are some ways to naturally build up your immunity…
1. Proper hand-washing
Hand washing is one of the most effective ways to prevent the spread of bacterial and viral illnesses.
Throughout the day, people’s hands accumulate germs and dirt as they touch objects and other people. Individuals can then transfer these substances to others, or infect themselves when touching their face.
Regular hand washing can limit the transfer of microbes, such as bacteria and viruses. However, many people do not wash their hands properly or for long enough to get rid of the germs.
2. Get adequate sleep
Good snooze time for 7–8 hours is the best way to help your body build immunity; lesser sleep will leave you tired and impair your brain activity. The lack of sleep will prevent the body from resting and this will impair other bodily functions that will have a direct impact on your immunity. Lack of sleep adversely affects the action of the flu vaccine.
A study of over 22,000 people found that those who slept less than six hours per night or who had a sleep disorder were more likely to have colds and other respiratory infections.
3. Right amount of exercise
A good diet should be followed by an exercise routine. Remember to exercise regularly; even light exercise will go a long way in releasing the toxins from your body. It is recommended to exercise for 30 to 45 minutes, depending on your stamina. If you have not started exercising yet, then it is a good time to start. There are several Youtube channels and apps to help you exercise at home. Regular exercise improves metabolism, which has a direct correlation with body immunity.
Regularly engaging in intense, vigorous activity like running, on the other hand, may temporarily weaken your immune function and leave you more susceptible to viral infections. Proper nutrition and hydration are important with prolonged and intense exercise, and research is ongoing as to what athletes must do to stay healthy.
4. Stay hydrated
Drink up to 8–10 glasses of water every day, to stay hydrated. Hydration will help flush out the toxins from the body and lower the chances of flu. Other alternatives include juices made of citrus fruits and coconut water, to beat the heat.
Keep an eye out for any of these signs of dehydration in children or adults:
- Darker-than-usual urine
- Not urinating despite steadily drinking water
- Muscle cramps
- Bad breath
- Fatigue
- Fever or chills
- Craving sweets
- Dry mouth/skin
- Fast heartbeat
- Irritability
- Confusion
- Drowsiness
5. Healthy Diet During COVID
Eating a healthy diet is common sense for overall well-being. While no single food will magically fend off illness, certain nutrients can help protect your body from billions of bacteria, viruses, and other germs.
Consider these as a healthy diet during the COVID-19 pandemic.
• Every day, eat a mix of whole-grains like wheat, maize and rice, legumes like lentils and beans, plenty of fresh fruit and vegetables , with some foods from animal sources (e.g. meat, fish, eggs and milk).
• Choose wholegrain foods like unprocessed maize, millet, oats, wheat and brown rice when you can; they are rich in valuable fibre and can help you feel full for longer.
• For snacks, choose raw vegetables, fresh fruit, and unsalted nuts
6. Avoid Smoking, alcohol and other addictive substances
Certain habits like smoking, vaping, alcohol consumption and substance abuse have a direct correlation between weakened body defences and respiratory illnesses. Engaging in smoking and vaping is proven to weaken your lung capacity and destroy the cells lining your respiratory tracts, these cells are crucial to fight viruses that enter through your nasal orifices. There is new research claiming that individuals who engage in heavy alcohol consumption tend to suffer from ARDS (Acute Respiratory distress syndrome) which is one of the conditions caused by Covid 19 infection. Practice moderation, if you are dependent on any of these, as sudden withdrawal can also prove to be risky.
