How to develop Immunity to fight against Covid-19

Covid – 19  also known as  Coronavirus was declared as a global pandemic by the World Health Organization. Majority of the countries are grappling with imminent dangers that this virus poses to humanity, there are few key measures that individuals can adapt  to fight this pandemic.

It is crucial to maintain the hygiene standards like washing  hands frequently, especially if you have traveled by public transport. Using an alcohol sanitizer, in case you are travelling to disinfect your hands, wearing a mask (cover your nose and mouth) and avoiding touching your hand or mouth. There are also certain methods to improve your immunity which is paramount at this juncture.

Individuals in certain already existing illnesses like diabetes, hypertension, cardio vascular disease, and respiratory issues are at a higher risk of having Covid 19 complications.Situation also deteriorates  with age as the general immunity reduces as you grow  older. In the younger generation with no  illnesses, Covid 19 can result in a minor infection, provided you have a robust immunity and do not engage in activities like smoking or vaping to combat the onslaught of the virus. Here is a list of precautionary measures you can follow  to improve your immunity.

FOCUS ON DIET

The food you eat plays pivotal role in determining the overall health and immunity.  Try to Eat low carb diets, as this will help control high blood sugar and pressure.  A low carb diet will help to control  diabetes and focus on a protein-rich diet to keep you in good shape.  Regularly consume vegetables and fruits rich in Beta carotene, Ascorbic acid & other essential vitamins. Certain foods like mushrooms, tomato, bell pepper and green vegetables like broccoli, spinach are also good options to enhance immunity and fight against infections.

Food supplements are also  rich in omega 3 & 6 fatty acids for your daily dose, if stepping out to buy groceries is not an option during social distancing. Some natural immunity supplements include ginger, gooseberries (amla) , Lemon  and turmeric which are easily available . Some of these superfoods are common ingredients in Indian dishes and snacks. There are several herbs that help in boosting immunity like garlic, Basel leaves and Black cumin. Certain seeds and nuts like sunflower seeds, Flax seed, pumpkin seeds and melon seeds are excellent sources of protein and vitamin E.

Probiotics like Yoghurt, dahi and fermented food are also excellent sources to rejuvenate the composition of gut bacteria, which is important for nutrient absorption by the body. These are good options for the older generation too.

Sleep for 7-8 hours

Good sleep  time for 7-8 hours is the best way to help your body build immunity; lesser sleep will leave you tired. The lack of sleep will prevent the body from resting and this will impair other allied body  functions that will have a direct impact on your immunity. Lack of sleep adversely affects the action of the flu vaccine.

Stay Hydrated

Drink up to 8-10 glasses of water every day, to stay hydrated. Hydration will help flush out the toxins from the body and lower the chances of flu. Other alternatives include juices made of citrus fruits and coconut water, to beat the heat.

Do  Exercise

A good diet should be followed by an exercise routine. Remember to exercise regularly; even light exercise will go a long way in releasing the toxins from your body.  If you have not started exercising yet, then it is a good time to start. There are several Youtube channels and apps to help you exercise at home. Regular exercise improves metabolism, which has a direct correlation with body immunity.