Your family’s health should be your number one priority during this coronavirus crisis.
Boosting your immune system while locked up at home during this pandemic, while almost the whole worldwide is in community quarantine, sounds challenging.
There seems to be a never-ending anxiety that alters your sleeping habits as you frantically search online for supplements that you think would help fight off infection.
So while you struggle to be healthy every day to avoid getting sick, health care experts frequently advise everyone to boost the immune system. These 7 steps will help your family:
1. Get enough sleep
According to research, getting good sleep strengthens your body’s immune response while sleep deprivation suppresses immune system function. Your body regenerates and heals while you sleep. Scientists say that good night’s sleep can bolster the T cells in your body that fight off infection. But many people seem to take good sleep for granted. Here are some tips on how to get a good night’s sleep:
- Find a mattress and pillows that are comfortable.
- Make sure you turn off your gadgets at least two hours before sleeping time, as these can be disruptive. This includes late night television watching that can be stimulating rather than relaxing.
- Read books that are calming. Do away from e-books since the blue light emitted from your tablet or mobile phone can activate your brain.
- Dim bedroom lights when you are ready to sleep.
2. Eat a healthy diet
A healthy and balanced diet helps your immune system ready to fight off infections. The nutrients that you get from the food that you eat are vital in keeping your immune system functioning properly. Research shows that plant-based foods (which include spices) contain antiviral and antimicrobial properties that prevent the growth of food-spoiling bacteria. Foods rich in protein, fats (such as omega 3), fiber, calcium, carbohydrates should be included in your dietary plan. You don’t have to deprive yourself of certain foods. And the more colorful the fruits and vegetables are, the better. Select the best options for you.
3. Exercise regularly
Being at home is not supposed to stop anyone from doing physical activities. Yes, at times like this when we are all locked up at home, there are several ways to engage yourself in simple workouts. You don’t even need any gym equipment. Better yet, try and make do with whatever is available at home. Plus, there are always available exercise videos that you can find online.
4. Avoid stress
Listening and watching what is happening around the world at this time of pandemic can be really stressful. And when we are stressed, our immune system tends to weaken, which makes you more prone to viral infections and illnesses. And while stress cannot be avoided, there are surely some ways to manage and reduce it. This includes:
- Indulge in physical activity or exercise
- Get more sleep
- Try simple relaxation techniques
- Keep a stress diary, then try to avoid your triggers
- Talk to someone about how you feel or seek counselling.
5. Take Vitamin D (or get some sunshine)
We don’t worry about getting up and dashing off to work early in the morning now that we are all on community quarantine. In fact, you tend to get so relaxed and use up all your time at night to watch your favorite movies or TV shows on Netflix. But hey, you also need to catch the early sunshine for a much needed Vitamin D boost. What better and inexpensive way than catching some sunlight when it’s not yet too hot.
6. Consume probiotic foods
Probiotics have been known to promote natural antibodies and give your immune system a boost. Probiotics are “good” bacteria that help maintain your healthy digestive system. Among the most popular food rich in probiotics are readily available ones, including yogurt, miso soup, soft cheese, tempeh, kimchi, and sour pickles. Take your pick.
7. Take natural supplements
While you do all those mentioned above, it also helps improve your immune system when you take natural food supplements.
Vitamin C is known to be the biggest booster of immune system among all natural supplements. Daily intake of Vitamin C is essential for good health and keeps you from getting sickly. While Vitamin B6 is vital in supporting biochemical reactions in the immune system, Vitamin E helps in fighting off infection as this is a powerful antioxidant. More importantly, seek your doctor’s advice to let you know what you actually need.
There’s much you can do naturally to improve your immune system so that your body can fight off infections and diseases. Make sure to do all these to maintain a healthy mind and body.