Improve Your Immune System Against Covid-19: How to Reduce The Risk of Infection?

The World Health Organization declared Covid–19 or Coronavirus to be a global pandemic. The countries deal with the immediate threats that this virus poses to humanity, there are a few key steps that individuals can take to combat this pandemic.
1.Improve Your Diet

The food you eat has a significant impact on your overall health and immunity. Consume low-carbohydrate diets to help control high blood sugar and blood pressure. A low carb diet will help slow the progression of diabetes, while a protein-rich diet will keep you in shape. In addition, eat vegetables and fruits high in beta carotene, ascorbic acid, and other essential vitamins on a regular basis. Certain foods, such as mushrooms, tomatoes, bell peppers, and green vegetables such as broccoli and spinach, are also good options for increasing the body’s resistance to infections.

If going out to get groceries isn’t an option during social distancing, you can get your daily dose by taking omega-3 and omega-6 fatty acid supplements. Ginger, gooseberries (amla), and turmeric are examples of natural immunity supplements. Some of these superfoods can be found in Indian dishes and snacks. Garlic, Basel leaves, and Black cumin are some herbs that can help boost immunity. Certain seeds and nuts, such as sunflower seeds, flax seeds, pumpkin seeds, and melon seeds, are high in protein and vitamin E.

Probiotics such as yoghurt, yakult, and fermented foods are also excellent sources of rejuvenating the composition of gut bacteria, which is essential for nutrient absorption by the body. These are also good options for the elderly.

2.Don’t Sacrifice Your Sleep

Sleeping for 7-8 hours is the best way to help your body build immunity; sleeping for less time will leave you tired and impair your brain activity. Sleep deprivation prevents the body from resting, which impairs other bodily functions and has a direct impact on your immunity. Sleep deprivation impairs the effectiveness of the flu vaccine.

3.Stay Hydrated

To stay hydrated, drink 8-10 glasses of water per day. Hydration aids in the removal of toxins from the body and reduces the likelihood of getting the flu. To beat the heat, other options include citrus fruit juices and coconut water.

4.Don’t Skip on Exercises

A healthy diet should be followed by an exercise regimen. Remember to exercise on a regular basis; even light exercise will help your body release toxins. Depending on your stamina, it is recommended that you exercise for 30 to 45 minutes. If you haven’t started exercising yet, now is a good time. There are numerous YouTube channels and apps available to assist you in exercising at home. Regular exercise boosts metabolism, which has a direct impact on body immunity.

5.Destress Yourself

These are trying times, and staying indoors for an extended period of time can have a negative impact on your mental health. Another issue that is affecting millions of people around the world is the growing fear of a pandemic. While the uncertainty may be overwhelming, there are a few steps we can take on a regular basis to help relieve stress. Stress is known to have a negative impact on immunity.

  • Practice meditation : Too much stress causes the release of the hormone cortisol, which impairs your response to your immediate surroundings and makes your body susceptible to infections; you are left feeling anxious all of the time. Meditation is the most effective way to relieve stress; it is a tried-and-true activity for calming the nerves. If you need help meditating, there are several YouTube channels with instructional resources to help you.
  • Avoid using tobacco, alcohol, and other addictive substances : Smoking, vaping, alcohol consumption, and substance abuse all have a direct link to weakened body defences and respiratory illnesses. Smoking and vaping have been shown to reduce lung capacity and destroy the cells lining your respiratory tracts; these cells are essential for fighting viruses that enter through your nasal orifices. According to new research, people who drink a lot of alcohol are more likely to get ARDS (Acute Respiratory Distress Syndrome), which is one of the conditions caused by Covid 19 infection. If you are dependent on any of these, use caution, as abrupt withdrawal can be dangerous.
  • Travelling : Non-essential travel should be avoided at all costs. The majority of Covid 19 positive cases are imported cases that spread to communities. To avoid any risk of exposure, avoid using public transportation and going to public places. If you must travel, wear a mask over your nose and mouth and carry an alcohol-based hand sanitizer with you at all times. Remember to sanitise every time you touch a surface, as Covid 19 strain can linger on surfaces for hours or days. When accessing doorknobs and handles, use your non-dominant hand, as these are frequently touched by many people.

Supplements and immunity boosting foods

While all of the tips listed above will undoubtedly help, the need of the hour is a quick boost to your immune system to keep it fighting fit. If you’re not sure if you’re getting enough nutrients from your diet, talk to your doctor about a supplementation plan to boost your immune system. Here are a few common supplements and superfoods that can be beneficial.

Vitamin C

This vitamin is an important component of the immune system. It aids in the prevention of the common cold/covid-19. It is a potent antioxidant that protects against oxidative stress-induced damage. High dose intravenous vitamin C treatment has been shown to significantly improve symptoms in patients suffering from severe infections such as sepsis and acute respiratory distress syndrome (ARDS).

Vitamin D

Supplementing with vitamin D has a minor protective effect against respiratory tract infections. Because most people are vitamin D deficient, it is best to consult with a doctor about taking a Vitamin D supplement to boost immune response.


Zinc is an essential component of WBC (white blood cells), which fight infections. A lack of zinc makes people more susceptible to the flu, colds, and other viral infections. It is recommended that older people take a zinc supplement.


Elderberries are high in nutrients such as phosphorus, potassium, iron, and copper, as well as vitamins A, B, and C, proteins, and dietary fibre. Elderberries have antibacterial and antiviral properties that aid in the treatment of colds and influenza.

Turmeric and Garlic

Turmeric, a bright yellow spice, contains a compound called curcumin, which boosts immune function. Garlic has potent anti-inflammatory and antiviral properties that boost the body’s immunity.

Aside from leading a healthy lifestyle and taking supplements, the Indian health ministry has also recommended a few organic and natural practises to combat COVID-19. The Ministry of AYUSH has recommended the following self-care guidelines as preventive measures and immune boosters, with a focus on respiratory health.

  • Drink plenty of warm water throughout the day.
    Meditation, Yogasana, and Pranayama should all be practised.
    Increase your consumption of turmeric, cumin, coriander, and garlic.
  • Consume herbal tea or a decoction of Holy basil, cinnamon, black pepper, dry ginger, and raisins.
  • If you must use sugar, replace it with jaggery.
  • To keep the nostrils clean, apply Ghee (clarified butter), Sesame oil, or Coconut oil to both nostrils.
  • Inhale steam containing Mint leaves and Caraway seeds.

While our health-care workers fight the Covid-19 pandemic, we can help by staying indoors, socially distancing ourselves, eating healthy, staying hydrated, and adhering to basic hygiene protocols.

How are you staying fit in these times of quarantine, let us know in the comments below.

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