How To Increase Immunity During Pandemic
Overview
"How To Increase Immunity During Pandemic situations" is the
most common and important question for 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 is 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 defense
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, and 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 defense
against germs that we can easily follow is maintaining basic hygiene.
Always try washing your hands with soapy water or use hand sanitizers.
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 the dietary mineral zinc can improve our body’s defense
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 to different immune
cells.
On the other hand,
vitamin B6 produces several immune cells, such as WBC, T-cells, 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, and help to digest
nutrients in the GI tract.
Probiotics promote 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.
The 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, 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.
Additionally,
drinking enough water helps to regulate the proper body temperature, and also
flush out waste products through excretion.
A healthy individual
should drink 2.5-3 liters 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 bodies.
Quality Sleep Enhances Immunity |
When we are asleep,
these cells activate integrins, a type of protein that enables the cell to attach itself 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 is 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 the lockdown, the gym,
and yoga centers are closed. So, we can start exercising at our home with minimal
equipment.
In this case, we
won’t need dumbbells or heavy gym machinery. Try freehand exercises, 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 you have a decent work-life balance, and take breaks when you need short breaks or long vacations.
During quarantine
indoor games, gardening, handcrafts, and pet 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, practicing 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 well-being. 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.
Thank You.
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