How To Increase Immunity During Pandemic

 

 

Overview

 

"How To Increase Immunity During Pandemic situations" is the most common and important question of everyone now.

The whole world is fighting against coronavirus. Several waves of infection are hitting again and again. The number of corona cases as well as deaths are increasing day by day.

Increase Immunity During Pandemic

Vaccination programs are underway around the world, and researchers are busy discovering drugs.

In this adverse situation, our immune system can protect us from this dangerous virus.

Immunity is the defence mechanism of our body, which protects us from various infections, diseases, and helps us recover after an injury.

When germs like coronavirus, or other harmful viruses as well as different bacteria invade our body, the immune system can fail, make us sick.

So, is it possible to strengthen our immune system to better protect against germs?

The answer is YES. Boosting our immunity is possible.

But, it will not happen overnight, we need to take some healthy steps.

To increase immunity naturally, there are several steps are present that we must take, such as following a healthy diet, regular exercising, hygiene maintenance, and more.

Let’s know how to enhance immunity during the COVID-19 pandemic situation.

 

 

11 Steps To Strengthen Immune System

 

1. Hygiene Maintain

The best defence against germs that we can easily follow is maintaining basic hygiene.

Always try washing hands with soapy water or use hand sanitisers.

Basic Hygiene

The World Health Organization (WHO) advises people to wash their hands at least 5 times a day, and each time for 40-60 seconds with soap and water.

Maintaining hygiene and proper handwashing is too important to prevent the spreading of coronavirus.

Facemask plays a vital role in maintaining basic hygiene as well as prevention of corona infection.

According to the CDC, a mask can protect yourself, and others also from this deadly virus.

Social distancing is also very effective when we are fighting against super spreading coronavirus.

know more: WHO Advice For The Public About COVID-19

 

2. Take A Healthy Diet

A healthy diet will help to increase immunity naturally by providing various nutrients.

Certain vitamins and minerals are essential for a healthy immune system.

Vitamin D, B₆, C, and E as well as dietary mineral zinc can improve our body’s defence mechanism, and help to fight against several pathogens.

Vitamin D individually plays a pivotal role in building natural immunity. Studies have suggested that taking 1200 IU of vitamin D daily reduces the risk of influenza infection.

Healthy Diet During Covid-19

According to the NCBI, vitamin C stimulates the migration of neutrophils to the site of infection and promotes microbial killing by phagocytosis. Vitamin C is also able to prevent and treat respiratory infections.

Vitamin E can enhance immune functions by preventing oxidative cellular damage of different immune cells.

On the other hand, vitamin B₆ produces several immune cells, such as WBC, T-cell, etc.

So, a combination of these vital vitamins, and minerals in your regular diet will give you advantages against corona, and other infections.

We can take multivitamin supplements to ensure a proper dose of vitamins regularly.

 

Know more topic: Top 8 Surprising Benefits of Antioxidants

 

3. Keep Probiotics On Diet

A leaky gut is another cause of food sensitivity, autoimmune diseases, and eventually weakens our immune system.

Probiotics are gut-friendly bacteria, that we take through different food, help to digest nutrients in the GI tract.

Probiotics promote the detoxification in the colon, maintain gut health, and support our immune response.

Probiotic Foods Increase Immunity

According to the research, gut-friendly organisms may induce different cytokine responses, essential for microbial killing.

Most common probiotic foods are yogurt, kombucha, kefir, and other fermented stuff.

Supplementation of probiotics could help prevent immune-mediated diseases in childhood by improving the mucosal immune system.

Supplements also promote the number of immunoglobulins in the intestine.

 

Know more: Top 9 Probiotic Foods & Their Health Benefits

 

4. No Added Sugar

Regular consumption of refined sugar is really dangerous for our immunity.

Refined sugars impair the ability to fight against infections, and weaken our immune response.

No Added Sugars

It is a major disrupter as well as a destroyer of the immune cells. Excess amounts of sugar in the bloodstream can temporarily impair the functions of WBCs even in a normal healthy individual.

On the other hand, the structure of vitamin C (with 6 carbon atoms) is similar to the structure of glucose.

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

So, the more added sugars in the daily diet allow less vitamin C activity in the body.

 

Know more topic: 10 Surprising Health Benefits Of Lemon Water

 

5. Stay Hydrated

Staying hydrated is too important to our immune system. Dehydration directly affects immune responses.

Stay Hydrated

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

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

A healthy individual should drink 2.5-3 litres of water every day to stay fit.

 

Know more topic: Surprising Health Benefits Of Alkaline Water

 

6. Get Enough Sleep

If you want to increase immunity, maintain a proper sleep cycle.

Scientists recently discovered that getting a good night’s sleep is vital for boosting the effectiveness of the T lymphocytes. They are responsible for attacking any foreign substances entering our body.

Quality Sleep Enhances Immunity  

When we are asleep, these cells activate integrins, a type of protein that enables the cell to attach themselves to pathogens and defend our body from attacks.

Study shows that people who do not get enough sleep, or quality sleep every day, are more likely to get infected after being exposed to a virus.

On the other hand, when we sleep, our body releases cytokines, which are regulators of the immune response, and play a vital role in regulating infections as well as inflammation.

The production of antibodies and immune cells are reduced when you do not get enough sleep.

At least 7-8 hours of proper sleep is needed for a healthy immune system.

 

Know more topic: 12 Symptoms Of Heart Attack You Need To Be Aware

 

7. Quit Smoking

Several harmful effects of smoking are well known.

As we know, anything that is a toxin can affect our immune system.

Smoking Kills

The chemicals released by cigarettes, such as nicotine, carbon monoxide, nitrogen oxides, and cadmium can interfere with the growth, and functions of immune cells.

It can suppress cytokines, T, and B-cells, according to the review.

Smoking also worsens viral, and bacterial infections, especially those of the lungs, like pneumonia, tuberculosis, etc.

It can trigger post-surgical infections and rheumatoid arthritis.

So, this pandemic situation is the best time to give up our bad habits.

 

Know more: Benefits of Quitting Smoking

 

8. Reduce Alcohol Intake

Do you know the side effects of alcohol? How does it harm our immune system?

Alcohol dehydrates and stops our immune response from working optimally. It reduces the WBC count in the body and makes it more difficult to fight against infections.

Alcohol Abuse

Alcohol abuse also aids in RBC clumping together to cause smaller blood vessels and reduces blood flow to many vital organs, which arises oxygen deficiency.

With less amount of oxygen, the vital organs, as well as the immune system, cannot maintain efficiency.

Heavy drinkers are predisposed to a range of health issues including infections, and inflammation.

know more: 11 Symptoms Of High Blood Sugar

 

9. Regular Exercise

It is very important to exercise regularly to stay healthy, and fit. It boosts our natural immunity in several ways.

regular exercise

Exercise also promotes weight loss, maintains healthy blood sugar levels as well as cardiac health, and reduces mental stress.

Due to lock down the gym, and yoga centres are closed. So, we can start exercise at our home with minimal equipment.

In this case, we won’t need dumbbells or heavy gym machinery. Try freehand exercise, such as yoga, plank, push-up, etc.

 

Know more topic: Benefits Of Cycling In Your Daily Life

 

10. Reduce Stress

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

So, reducing stress is one of the important ways to increase immunity.

Stress Free Life

To reduce stress, it is key to ensure that we have a decent work-life balance, take breaks when you need short breaks or long vacations.

During quarantine indoor games, gardening, handcrafts, and pet’s management can be the best stress remover activities.

Diet also plays a vital role in mental stress. Irregular as well as an unhealthy daily diet, too much fast-food intake promotes stress.

Some stress removing techniques we should follow, like meditation, practising mindfulness, etc.

If you are already feeling burned out, take adrenal support supplements under the supervision of a physician.

 

Know more topic: Potential Causes Of Depression

 

11. Try Aromatherapy

Aromatherapy is a modern way to promote wellbeing. It is also beneficial to increase immunity.

As we discussed, stress is a major factor behind a poorly functioning immune response.

Aromatherapy

When we are stressed out, our body releases cortisol, which is helpful in smaller amounts.

But the larger amount of this hormone lowers our immune response.

Aromatherapy for mental relaxation will improve natural immune activities.

The essential oils that are well known for their relaxation qualities are lavender, chamomile, tea tree oil, etc.

Aromatherapy can be used both through oil massage, and smell. Oil massage will improve the blood circulation in the body, and help us relax.

On the other hand, essential oil smelling will help to reduce anxiety, depression, and other mental issues.

 

Know more topic: 14 Surprising Health Benefits Of Pomegranates

 

Now, The Conclusion

 

We are facing the terrible pandemic of this century. Many lives have been lost.

We have the only vaccines, and some precautions to fight against coronavirus. So, in this war against viruses, our weapons are awareness and our immune system.

It is an important time to increase immunity naturally, and also the time to focus on a healthy diet, basic hygiene, regular exercise, and stress-free daily life.

Always wear a face mask, and maintain social distancing to stop the spreading of infection. Do not hesitate to take the vaccine.

 

 

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