We live in strange times, a Global Pandemic is going on outside, which have left us stuck in our homes. With the spread of Covid-19, the entire world is trying its best to stop the virus from claiming any more lives. Though there is no vaccine available at the moment, your immune system plays a crucial role in the fight against COVID-19, and it is more important than ever that you have a proper and healthy Immune system. It has been reported that people with certain pre-existing illnesses like diabetes, hypertension, cardiovascular disease, and respiratory issues are at a higher risk of suffering life-threatening casualties from Covid-19. Having a robust immune system can protect you against the virus, and might even help to save your life. Your immune system is a network of cells, tissues, and organs that defend your body from germs, viruses and bacteria. A healthy immune system creates a barrier that stops these disease-carrying invaders from entering your body. And if by chance, some invader does enter the body, white blood cells are produced, that attack and destroy these invaders. There are several ways by which you can improve your immunity, be it by eating the right foods, or by doing the correct exercises. We have made a list of the best ways that you can improve your immunity, to help you in the fight against Covid-19.
Eating More Plant-based Foods
Having a proper diet is extremely important to increase immunity, Whole plant foods like fruits, vegetables, nuts, seeds, and legumes are super rich in nutrients and antioxidants that help in keeping your immune system functioning properly, which can further help your body in fighting against harmful germs and viruses. Plant-based foods also contain antiviral and antimicrobial properties, that can help in fighting infections. Whole plant foods also help your body in fighting against free radicals, that can cause inflammation, which is linked to several dangerous health conditions, like heart disease, Alzheimer’s, and certain cancers. Vitamin C found in these foods is important for your immune system to function properly, and according to research, deficiency of Vitamin C can lead to infection and other dangerous diseases, and since Vitamin C is not produced by our bodies naturally, it is very important that you get it from the foods you eat.
Getting Enough Sleep
Though this might seem a little shocking, Sleep and immunity and heavily linked with each other. According to research, not getting ample sleep can result in making your body vulnerable to diseases. An experiment conducted showed that people who slept fewer than 6 hours each night were more likely to catch a cold than those who slept 6 hours or more each night. Giving your body ample time to rest helps in increasing your immunity as your body heals and regenerates when you sleep. Your body also produces important immune cells while you sleep, these cells help in fighting inflammation and regulate the immune response. By not sleeping, these important cells are not produced, making it less effective against harmful invaders. It is crucial that you get at least seven hours of sleep every night, to keep your immune system healthy.
Exercising regularly
Exercising regularly is a great way to keep yourself protected against harmful diseases, exercising significantly reduces the risk of developing chronic diseases like Diabetes, Obesity and heart disease. Physical activity helps your body in flushing out harmful bacteria out of the lungs, This may reduce your chance of getting a cold, flu, or other illnesses. Regular exercise also helps the White Blood Cells to circulate more rapidly, which allows them to detect illnesses quicker and giving them ample time to fight against these illnesses. Exercise also helps in slowing down the release of stress hormones, which may increase the chance of illness. Doing moderate exercise regularly also reduces inflammation and help your immune cells regenerate regularly. Studies have shown that exercise can help boost the effectiveness of vaccines in people with a compromised immune system. Walking, jogging, swimming and bicycling are some example of moderate exercise that everyone should practice to help improve their immunity.
Keeping yourself Hydrated
Dehydration can cause severe problems and is extremely harmful to your body, and overall health. Dehydration is known to cause headaches and slow down your physical performance, focus, mood, digestion, and heart and kidney function. Keeping yourself hydrated is important as it flushes out all the toxins from the body, and helps in letting your body function better. Drinking fresh fruit juices and coconut water, along with proper water intake, can help in boosting your immunity, and prevent you against several diseases. On average, a person should drink 8-10 glasses every day, and your body may need more water intake, if you exercise, or live in a hot climate.
Cutting back on your bad habits
Cutting back on bad habits is necessary, as they can damage your body in the long run, and might even lead to life-threatening diseases. For example, high amounts of alcohol consumption can lower your immune function weaken your body’s ability to fight infection. People who regularly consume alcohol, also have a higher risk of suffering from liver and respiratory diseases. Limiting your alcohol consumption can play a huge role in improving your health and immune system. Another harmful habit, even more than alcohol is smoking, it can damage your immune system and the chemicals released by cigarette smoke can mess with the growth and function of immune cells. Smoking also increases the risk of lung diseases like pneumonia, flu, and tuberculosis. Cutting back on these habits will result in living a healthy and disease-free way of life.
