Covid-19 is an established reality for the entire world today. Doctors and health care personnel are busy finding a permanent cure for the malady. However, as responsible humans we too have some responsibilities towards ourselves and others. We can start being responsible by keeping ourselves healthy both mentally and physically. It is now a known fact that immunity is the key to fight against COVID-19. Hence, while dealing with this global health crisis one of our major duties is to stay fit by building our immunity.
The human body is an intricate system with multiple cogs that serve various functions to keep us alive. The immune system acts as the body’s defence mechanism and wards off the foreign invaders. It is the most powerful weapon against infections. The immune system stays healthy in two ways. One is by the natural immunity you are born with. Second one is the adaptive immunity that you build when exposed to the “foreign invaders.” Both play vital roles and must work in tandem to keep you healthy. In this blog we will discuss the beneficial ways to boost your immunity against COVID-19.
To stay on the top of your health, book a session on DocGenie to know more about COVID-19 symptoms and safety measures. Also, if you are infected our doctors can offer online medical guidance throughout your recovery period.
It is important to know that the immune system is extremely complex. On one hand it needs to be very strong to fight off an array of maladies and infections. On the other hand, it must not be that strong to overreact without cause. In order to function in such a subtle and sophisticated manner, the immune system needs to be firmly managed by a host of inputs.
Good news is, in spite of the complexity, you can do a number of things to strengthen your immune system. Here are top 6 scientific ways to build a strong, healthy immune system.
1. Ensure a healthy and balanced diet
A healthy and balanced diet is crucial for strengthening the immune system. Your diet should include plenty of vegetables, fruits, legumes, whole grains, lean protein and healthy fats. While energising the body, a healthy diet also supplies you with adequate amount of the essential micronutrients. Also take note that micronutrients like Vitamin B6, Vitamin C, Vitamin E etc play a vital role in maintaining your immune system.
Here are some of the food items that ensures a balanced diet –
- Chicken
- Salmon
- Tuna
- Bananas
- Green vegetables and potatoes
- Citrus fruits like oranges and strawberries
- Tomatoes
- Almonds
- Sunflower and safflower oil,
- Sunflower seeds,
- Peanut butter
- Spinach
According to medical practitioners the human body best absorbs vitamins from the diet sources than from any supplement. Hence, the best way to strengthen immunity is to take a well-balanced diet. You can book a session with one of DocGenie’s highly experienced dieticians to know about a balanced diet suitable for your age and existing health condition.
2. Exercise regularly
Remember! Regular exercising is not just for muscle- building or weight loss— it plays an important role in staying healthy and strengthening the immune system. In fact, the more active you are, the better is your immunity. Physical activities boost the overall blood circulation, and enable immune cells and other infection-fighting bodily tools to move more easily in your body.
Things you can do to stay active are – 30 minute walk every day, exercising to increase your muscle strength, yoga and/or gardening. You can also give push-ups a shot if you feel up for it. A healthy weight with a proper meal plan and some activities will do a lot of good to buttress your immune system.
3. Stay hydrated
Water supports your immune system in a big way. Water constitutes a major part of lymph, the fluid that carries vital infection-fighting immune cells throughout your body. If you are dehydrated, the movement of lymph is hindered. Slowed down movement of lymph can lead to an impaired immune system.
It is pertinent to note that you constantly lose water while breathing, and also with urine and bowels. Hence it is important to replace the water you lose. 2-3 litre of daily water intake is good for keeping the balance.
4. Sleep well
When you sleep, a host of crucial infection-fighting molecules are created in your body. Research findings show that those with sleep disorder are more prone to be sick when exposed to viruses, including those causing common cold.
The immune system can combat infection and illness better if you sleep well every night. Eight hours of daily sleep is what you need for a strong immune system.
5. Manage stress
Stress affects your health and wellbeing in multiple ways. It also affects your immune system greatly. If you are afflicted with chronic stress, your body will respond by initiating a stress response. The aim is to assist you deal with the stressful situation coming your way. However, this response also represses your immune system and enhances the chances of infection or diseases.
In order to manage stress, you must first learn how to identify it. For that you might need to consult a psychiatrist or a psychologist. A host of therapies including deep breathing, mediation, prayer or exercise, are there to help you manage and minimise stress.
If you are having issues that are beyond your control do consult a psychiatrist near you or you can consult with best psychiatrist. You can also go for psychiatrist online consultation nowadays. If you are looking for online psychiatrist consultation you can book a session with one of the highly experienced psychiatrists on DocGenie.
6. Get the vaccines
Vaccines are a great way to build a sturdy immune system. Vaccines make your immune system act smarter. They make the immune system understand how to identify and defend against the disease-causing ailments. It is always better for the immune system to learn the fighting mechanism through vaccines than by getting the infections. Consult a general physician to stay updated on approved vaccinations, especially the COVID-19 vaccine, its booster dose as well as other flu shots. If you are looking for consulting a general physician online, you can book an appointment with one of the highly experienced and renowned Primary Care Physicians or GPs on DocGenie.
Also read: Your complete guide to the three Covid-19 vaccines available in India
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