It’s been nearly 18 months since the pandemic has hit the earth. And while the countries are grappling with imminent dangers that this virus poses to humanity, there are few key measures that individuals can take to fight this pandemic.
While it is very important to mention about washing your hands frequently, using an alcohol sanitizer, 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 moment.
1. Improve Your Diet
The food you will eat during this time will play a key role in determining your overall health and immunity. Eating low carb diet would help in controlling high blood sugar and pressure. A low carb diet will help slow down diabetes and focus on a protein-rich diet to keep you in good shape.
Natural Anti-virus & anti-oxidants food: Tulsi leaves, star anise (a spice), garlic, and ginger are some of the natural anti-virus food items which gives protection from seasonal flu as well. For boosting immunity and flushing out toxins, 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 build resilience in the body against infections.
Vitamins: Low levels of micronutrients have been associated with adverse clinical outcomes during viral infections. Therefore, to maximize the nutritional defense against infections, a daily allowance of vitamins and trace elements for malnourished patients at risk of or diagnosed with COVID-19 may be beneficial. Recent studies on COVID-19 patients have shown that vitamin D and selenium deficiencies are evident in patients with acute respiratory tract infections.
Among all other Vitamins, Vitamin C and Vitamin D play a major role in strengthening one's immunity. For the same, one should have more citrus fruits and vegetables like Amla, Lemon, Orange and others. Vitamin C increases antiviral cytokines and free radical formation, decreasing viral yield. It also attenuates excessive inflammatory responses and hyperactivation of immune cells.
Zinc: It is another nutrient that helps your immune system and metabolism function. Zinc is essential for the integrity of the immune system, with an important role in the maintenance, development and activation of cells during innate and adaptive immune responses. Another important function of zinc is its direct antiviral activity, which makes it essential for the immune response upon viral infection. Increased intracellular concentration of this mineral can reduce the replication of a variety of RNA viruses and interfere with the viral proteolytic processing of polyproteins. An individual can either take Zinc supplements or inculcate in their diet through cashews, pumpkin seeds, chickpeas, among others.
2. Stay hydrated
Staying as healthy as possible is one of the few preventive measures for COVID-19. Drinking enough water is extremely important to keep your body healthy, and reduce the risk of infections. Hydration also helps in the transmission of nutrients to all parts of the body and keeps all body tissues and functions running efficiently. 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.
3. Don’t Skip on Exercise
As many of our daily routines remain restricted during the coronavirus pandemic, it can be difficult to find the motivation to exercise. With the challenges of working from home and limited access to fitness facilities, you may be finding it hard to stick to a workout routine. Exercise can help ease depression, stress, and anxiety, and aid in the management of chronic conditions, such as high blood pressure and diabetes. By finding new ways to get moving and stay motivated, you can take charge of your mood and well-being and regain a sense of control during this time of great uncertainty. Remember to exercise regularly; even light exercise will go a long way in releasing the toxins from your body. It is recommended to exercise for 30 to 45 minutes, depending on your stamina. If you have not started exercising yet, then it is a good time to start.
4. Get proper Sleep
Ample sleep supports the immune system, which reduces the risk of infection and can improve outcomes for people fighting a virus. On the other hand, sleep deprivation weakens the body’s defense system and makes people more vulnerable to contracting a virus. lesser sleep will leave you tired and impair your brain activity. The lack of sleep will prevent the body from resting and this will impair other bodily functions that will have a direct impact on your immunity. Lack of sleep adversely affects the action of the flu vaccine. Try to sleep on your tummy (Prone position) this is considered as good sleeping posture for Covid patients.
5. Manages stress during Covid-19
Stress can affect the immune system, but it is uncertain whether short-term stress makes someone more likely to catch the new corona virus. Taking steps to reduce your stress in a healthy way is important. One way to lessen worry is to ground yourself in the present moment through mindfulness. “Mindfulness is a great technique that can help reduce stress during challenging times”. You can practice mindfulness by sitting quietly and focusing on your breathing and senses.
Another way to manage stress is by limiting TV screen time and avoiding negative news from news channel. Focus on good things only.
“It is important to not let fear control your life.”
The best way to relieve stress is through meditation, it is a tried and tested activity to calm the nerves. If you need help meditating, then there are several app to offer virtual workouts and many YouTube channels that have instructional resources to help you meditate.