Boosting immunity during pandemic can help your body fight off illnesses. It’s not news, raising your immunity is easier than done. You need several dietary supplements, lifestyle change and strong will-power. Sleep also plays an important role. A power quality sleep makes you vulnerable to sickness. Individuals who sleep less than six hours each night are likely to catch a common cold as compared to those who sleep over six hours. In case you have trouble sleeping, try limiting your screen time, listen to sleep music and avoid eating just before going to bed.
There are many contributing factors to immunity levels, such as the interior space you maintain at home, food you eat, and water intake. Eating a plant-based diet like fruits, vegetables, nuts and seeds can help you increase your immunity against pathogens. Moreover, these foods are rich in antioxidants, which help decrease inflammation and reduce chances of heart disease. Apart from it, you can follow up the dietitian and pick the right supplements.
Olive oil and salmon fish contain healthy fats which boost your immune response against pathogens. Also, it might decrease inflammation. Using olive oil is associated with decreased risk of chronic diseases such as diabetes. It is highly anti-inflammatory and could help you boost your immunity against bacteria and viruses.
Probiotics are essential for a clean gut. Food like yogurt, kimchi and natto are natural supplements. They can help your immune cells differentiate between normal, healthy cells and harmful invaders. You can also use the best testosterone boosters to produce hormones that can help you determine immunity via circadian rhythms.
Limit Sugar Intake
Because of the pandemic, individuals working from home have a greater chance of gaining weight. Obesity increases the risk of getting sick. Curb your sugar intake to reduce your inflammation. It will also decrease risk of chronic health conditions such as heart disease and diabetes. Obesity, heart disease and diabetes can all weaken your immune system.
Regular high-intensity exercise can suppress your immune system. In moderation, exercise can give a boost to your immune system. A simple cardio and workout session can boost your defences against the outside invaders. In a regular session, a moderate exercise also reduces inflammation and helps your immune cells. For example, a 150 minutes of exercise in a week such as brisk walking, jogging and light hiking can promote better health.
Lastly, keeping your water level up might not protect you from viruses, but it will enrich your overall health. Sometimes, low water intake can cause headaches and diminish your physical performance. It might also negatively impact your focus, mood, digestion and heart functions. Prevent dehydration by drinking enough fluid daily. Water is free from calories and sugar. Although, you can also drink tea.
One of the biggest reasons behind low immunity levels is stress. Relieving stress and anxiety is important. It promotes good health and reduces risk of poor mental health. Activity like medication, exercise, journaling, yoga, and mindful practice can help you keep a check on stress levels.
Adding supplements to your diet is another way to boost your immunity. Vitamin C, D, Zinc, Garlic, Elderberry and Echinacea have potential to strengthen your defense. For example, Vitamin C reduces the duration of a cold. Elderberry reduced the symptoms of viral upper respiratory infection.
Finding the right alignment with exercise, diet and supplement can boost your immunity levels. You can also add egg whites, sprouts, and add boiled chicken to your diet. Reduce sugar intake and manage stress level to prevent any harmful pathogen, bacteria or virus to enter your system.