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Saturday, June 6, 2020

How to boost Our Immune System During COVID-19

How to Boost Our Immune System During COVID-19


How to boost our immune system during COVID-19 is the most important question of everyone now. The whole world is fighting against coronavirus. There is no cure or vaccine for this deadly virus till today.

Only our immune system can protect us from the corona.  

How to Boost Our Immune System During COVID-19
boost immune system

Immunity is the defense mechanism of our body. It protects us against diseases, infections and even helps us recover after an injury. The better shape our immunity is in the stronger the army.

But sometimes it can fail and that is when germs like viruses or bacteria invade our body, making us sick.

So, the question is, is it possible to strengthen our immune system to better protect our body against germs? The answer is yes, it is possible to boost our immunity.

Today Healthcopia will discuss how can we boost our immunity naturally. But it will not overnight, in order to increase immunity power, we need to take some healthy steps along with following a healthy lifestyle. We have to maintain healthy hygiene.

There are several vital steps are present that we must take, such as eating more fruits and vegetables, washing hands properly, sleeping well, exercising regularly and many more.

Let’s talk about that.

Strengthen Immune System

 1. Washing Hands properly

How to Boost Our Immune System During COVID-19
boost immune system

The best defense against germs that we can follow is by maintaining basic hygiene. Try washing hands with soapy water or using hand sanitizer. The World Health Organisation (WHO) advises people to wash their hands at least five times a day for 20-30 seconds with soap and water. It is too important to increase our immune system as well to prevent spreading coronavirus.

Other steps we can take are to sanitize door handles, telephone, computer keyboard, light switches, taps, fridge, kettle and microwave handles or anything we might use often with disinfectants.

How to Boost Our Immune System During COVID-19
boost immune system

If there have children, it is important to follow proper sanitizing techniques.

Try to avoid handshakes as much as possible and maintain social distancing.

2. Eat A Healthy Diet

Eating a healthy diet helps our immune system by providing the nutrients that are needed to function properly.

How to Boost Our Immune System During COVID-19
boost immune system

Certain vitamins and minerals are essential for healthy immunity because they are directly involved in the immune response. Vitamins-D, B6, C and E, as well as the mineral zinc can help our body fight against pathogens and improve our immunity.

Vitamin-D also plays a pivotal role in building our immunity. Studies have suggested that taking 1,200 IU of vitamin-D daily reduces the risk of influenza infection.

The body makes vitamin-D in response to strong sunshine and most people don't have enough stored in their bodies. It is important to get enough vitamin-D from foods.

Foods full of Vitamin-D are milk, egg yolks, mushrooms, cereals, orange juice, tuna and salmon fish, that are fortified with vitamin-D.

Along with vit-D, vitamin-B6, E, C and zinc also supports our immune system.

Foods rich in Vitamin-B6 include chickpeas, salmon, tuna, chicken, beef, turkey, oatmeal, brown rice, eggs, soy, potatoes, and bananas.

Vitamin-E rich foods are nuts, seeds, avocado, squash, spinach, broccoli, and cooking oils like almond and canola.

How to Boost Our Immune System During COVID-19
boost immune system

Foods like oysters, crab, lobster, turkey, chicken, hemp seeds, tofu, lentils, peas and cashews are loaded with zinc.

Eating a combination of these foods can help the body combat illness. It is an all-natural way to boost our immune system.

We should also take multivitamin supplements to ensure getting our daily dose of vitamins on a regular basis, however, the need of nutrients should be met through food instead of supplements.

3. To Increase Vitamin-C Intake

Vitamin-C foods improve the health of our immune system by providing anti-inflammatory and antioxidant properties.

How to Boost Our Immune System During COVID-19
boost immune system

Studies have shown that getting enough vitamin-C, along with zinc in our diet may help to reduce the symptoms of respiratory infections and shorten the duration of illnesses like the common cold, bronchitis etc. and all we know coronavirus also attacks our respiratory system.

The best vitamin-C foods to add for a strong immune system include citrus fruits like orange, lemon, grapefruit, guava, papaya, green and red bell pepper, pineapples, strawberries, mango and parsley.

4. Keep Probiotics on Diet

A leaky gut is a major cause of food sensitivities, autoimmune disease and immune imbalance or a weakened immune system. So, it is important to consume probiotic foods and supplements.

How to Boost Our Immune System During COVID-19

Probiotics are gut-friendly bacteria that help to digest nutrients from food, promote the detoxification of colon, maintain gut health and support our immunity.

Research suggests that probiotic organisms may induce different cytokine responses.

Supplementation of probiotics could help prevent immune-mediated diseases in childhood by improving the mucosal immune system of the gut and promotes the number of immunoglobulin cells in both intestines (small and large).

Probiotic Foods include Yogurt, Kefir, Kimchi, Kombucha and Pickles.

How to Boost Our Immune System During COVID-19

 5. No Added Sugar

Consuming added sugars regularly can weaken the immune system enough to impair its ability to fight against infections.

Not only is sugar a major disruptor and destroyer of our immunity, but it also becomes food for the nasty bugs that make us sick. Excess sugar in the blood can temporarily impair the functions of WBCs (white blood cells) even in normal healthy people.

How to Boost Our Immune System During COVID-19
boost immune system

On the other hand, the structure of vitamin-C which is used by our immune system to carry out their attacks on pathogenic viruses, bacteria and fungus are similar to the structure of glucose.

If the amount of glucose (sugar) in the blood increases, both molecules end up competing against one another upon entering the WBCs and reduces the attacking power against infections.

So, the more added sugars in our daily diet that becomes available in our blood, allows less Vitamin-C into the white blood cells.

6. Stay Hydrated

Staying hydrated is too important to our immune system. Dehydration can directly harm our immune response.

Proper hydration promotes the activity of various enzymes of our body and maintains metabolism as it should be.

How to Boost Our Immune System During COVID-19
boost immune system

Additionally, drinking enough water helps to regulate the proper temperature of the body and also flush out the waste product through excretion.

A healthy person should drink 2.5-3 liters of water every day when trying to stay healthy.

7. Get Enough Sleep

Scientists recently discovered that getting a good night’s sleep is vital for boosting the effectiveness of the T-cells (T lymphocytes) of our immune system. These T-cells are responsible for attacking any foreign substances entering our system.

How to Boost Our Immune System During COVID-19
healthy sleep

When we are asleep, these cells activate integrins, a type of protein that enables the cells to attach themselves to targets (such as pathogenic microbes) and defend our body from attacks.

Study shows that people who don’t get quality sleep or enough sleep every day are more likely to get sick after being exposed to a virus.

Another thing is when we sleep, our body releases proteins called cytokines, while sleep deprivation decreases their production. Cytokines are regulators of the immune response and play a vital role in regulating infections and inflammation.

What’s more, the production of antibodies and immune cells is reduced when you don’t get enough sleep.

How to Boost Our Immune System During COVID-19
healthy sleep

So, by getting at least 7 to 8 hours of sleep, we will be doing our immune system, a world of good. However, school-aged children and teenagers might need up to 10 hours of sleep.

8. Reduce Alcohol Intake

Drinking alcohol dehydrates and stops our immune system from working optimally. Alcohol reduces the WBC count in our body that making it more difficult to fight against infections.

How to Boost Our Immune System During COVID-19
no alcohol

It also aids in RBCs (red blood cells) clumping together to cause smaller blood vessels to plug up which reduces the flow of oxygen to many vital organs. With less amount of oxygen, our immune system and organs cannot maintain efficiency.

Chronic heavy drinkers are predisposed to a range of health issues including infections and inflammation.

9. Quit Smoking

Like alcohol, smoking can also affect our immune system. Anything that’s a toxin can compromise our immunity.

How to Boost Our Immune System During COVID-19
no smoking please

In particular, the chemicals released by cigarette smoke like carbon monoxide, nicotine, nitrogen oxides and cadmium can interfere with the growth and function of immune cells, like cytokines, T cells, and B cells, according to a review.

Smoking also worsens viral and bacterial infections, especially those of the lungs, like pneumonia, flu, and tuberculosis, post-surgical infections and rheumatoid arthritis.

So, it is the best time to give up our bad habits.

How to Boost Our Immune System During COVID-19
no smoking please

10. Reduce Stress

When we are stressed out, our body produces stress hormones which harmful to our immune system.

How to Boost Our Immune System During COVID-19
boost immune system

So, reducing stress is one of the best ways to boost immunity. In order to reduce stress, it is key to ensure that we have a decent work-life balance, take breaks when you need them, both short breaks and longer vacations.

Diet plays a vital role in the mental stress. An irregular and unhealthy diet, fast foods promote stress. So, to the reduction of stress and enhancing the immune system, proper diet is necessary.

Some stress-reduction techniques we should follow, such as practicing mindfulness, meditation etc. If you are already feeling really burned out, taking adrenal support supplements under the supervision of a physician, which can sometimes be helpful.

How to Boost Our Immune System During COVID-19
boost immune system

11. Regular Exercise

How to Boost Our Immune System During COVID-19
boost immune system
To stay healthy, the importance of regular exercise is immense. It boosts our immune system in many ways. Both physical and mental importance of exercise can be noticed.
Exercise prevents weight loss, maintains blood sugar levels and cardiac health as well as reduces stress and maintains mental health.

Due to lock down all the gyms and yoga centers are closed. So, we can start exercise at our home. In this case, we won’t need dumbbells or heavy gym machinery, try exercise free hands, such as push-ups, plank, yoga etc.

How to Boost Our Immune System During COVID-19
boost immune system

We conclude that regular exercise is extremely beneficial for our immune system.


12. Try Aromatherapy

Aromatherapy is a modern way to enhance the immune system.

How to Boost Our Immune System During COVID-19
essential oils

Stress is a major factor behind a poorly functioning immunity. When we are stressed the body secretes cortisol, which is helpful in small doses, but in large doses, it is actually harmful to our body and lowers the immune response.

Trying aromatherapy for relaxation will improve immunity. Essential oils that are renowned for their relaxation qualities include tea tree oil, chamomile, and lavender etc.

Aromatherapy can be used in the bath through massage oils and smells. Massage oils will improve our body circulation and help us relax.

On the other hand, the smell of the oils will help to reduce anxiety, depression and our skin will be nourished by the oils as well.  As we all know, our skin is actually one of the most important defense mechanisms keeping infection out of the body.

How to Boost Our Immune System During COVID-19
lavender essential oil

During COVID-19, we can take aromatherapy to boost our immune system.


How to Boost Our Immune System During COVID-19
boost immune system
We are facing the terrible pandemic of this century. Many lives have been lost. We do not have any suitable medicine or vaccine to fight against coronavirus. In this fight which we have as a weapon is an awareness and our immune system.

It is time to boost our immunity naturally.

How you like this article, please let us know in the comment box. Also, tell us which of the above steps you are taking.

Thank you.



  1. These are really useful tips for me. But to get more effective results also start taking herbal chyawanprash for a strong immune system.


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