How to Boost Your Immunity against Coronavirus during Lockdown
The spread of the coronavirus is a fatal experience with more than 8,000 cases in the UK already. There have been more than 350,000 cases recorded globally with about 20,000 deaths.
The dreadful part is that there are many asymptomatic carriers, and there’s no cure for the virus currently. That’s why most nations are now on lockdown. And a lot of people are desperately looking for ways to boost their immunity against coronavirus during this lockdown period.
There are different ways you can support your body’s natural defense to make it as healthy as possible against viruses, cold, and flu.
Without much ado, check them out below:
1. Eat plenty of vegetables and fruits.
Fruits and veggies contain antioxidants that help to fight oxidative stress and work wonders for your immune system.
vegetables like butternut squash, sweet potato and beetroot contain a high amount of beta-carotene which the body converts to vitamin A. This vitamin keeps is vital to keep the mucosal linings in your nose and lungs robust, thereby preventing the entrance of pathogens into your body system.
You can also include fruits like oranges, apricots, mango, and melon into your diet to boost your immunity against viruses like the coronavirus.
2. Reduce Stress
Stress is a major contributing factor to a suppressed immune system. Studies show that stress causes the release of the cortisol hormone, which boosts inflammation and acts as a precursor to many diseases in the body.
So during this lockdown, you can boost your immunity by avoiding stressful activities or overworking yourself. It can interfere with the action of your white blood cells to fight off infections, putting you at risk of increased susceptibility to contract illnesses.
Also, it is essential to note that loneliness and social isolation can affect your immune system. So while in lockdown, try to get in touch with your friends and family and try some video chats to keep your mood up and boost your immunity.
3. Wash your hands regularly
Coronavirus is studied to spread via droplets from sneezes and coughs. So you have a higher risk of infection when you touch surfaces where these droplets may have reached.
That’s why health experts recommend thorough washing of the hands to prevent coronavirus infection. It invariably means you need to keep up good hygiene habits and wash your hands every time you visit the toilet or before preparing meals.
But it is advisable to always wash your hands from time to time during the day.
Little wonder Public Health England launched an awareness campaign to sensitize people always to wash their hands:
- When you arrive at your office or workplace
- Before handling any food material or eating
- After you cough, sneeze, or blow your nose.
Apart from washing your hands, you should also sneeze or cough into tissues and dispose of them properly.
4. Get adequate sleep
When you deprive yourself of quality sleep, you run down your body to and disrupt its ability to fight off infection as it would typically do.
But when you get better and more sleep, it helps improve your resilience, lowers your stress hormone, and improves your overall immunity.
So during this lockdown, ensure you get 7-9 of quality sleep each day to put your body and your immune system working efficiently.
5. Keep Exercising
Regular exercise helps to boost your immunity as it supports good circulation and allows your immune cells to circulate throughout your body more effectively. It’s not until you hit the gym before you can get quality exercise. Even from the comfort of your home, you can try some light exercises to stimulate your immune cells.
A study published in the British Journal of Sports Medicine states that people who exercise up to five times a week spend 46% fewer days laid up with a respiratory virus or cold compared to those who exercise only once or twice or not at all.
More so, fitter people are less likely to experience severe symptoms when they suffer from flu- they often recover quickly.
6. Avoid much alcohol
A lot of people do not know that heavy drinking depletes the immune cells in our bodies. And that’s one of the things you should avoid during this period of lockdown.
Studies have shown that the first-in-line-defense macrophages are less-active in people who drank excess alcohol. So this period, try to keep it minimal or avoid it entirely for the sake of your immune system.
Smoking weakens the function of the lungs and could increase your risk of getting infected with the coronavirus. That’s more reason why experts warn against smoking to reduce susceptibility to the deadly bug. To be direct on smokers my recommendation is they quit smoking during this period,” says Professor Chris Whitty, Britain’s top doc.
Health experts generally gave the opinion that heavy smokers are more likely to suffer from serious outcomes. More so, you stand a higher risk if you have any previous lung damage.
So your immune system and overall wellbeing during this lockdown, avoid smoking or using any tobacco product.
8. Load up on Vitamin D
Vitamin D stimulates the production of peptide-substances in the body that helps to fight against bacteria, viruses, and fungi. So you can include foods containing an abundant amount of vitamin D in your diet, including fatty fish and eggs.
However, you may not get the recommended level from your diet alone. So you can load up by taking vitamin D supplements to help boost the functioning of your immune system.
Moreover, the NHS recommends that everyone considers taking vitamin D supplements during the winter season.
9. Stay Hydrated
Drinking enough water helps to maintain many bodily functions and regulate your body temperature. So try to drink at least two liters of water daily and eat water-based veggies like lettuce, celery, cucumber, and tomatoes.
More so, keeping hydrated supports your human microbiomes and boosts your immune system. It also helps to flush out toxins and harmful bugs out of the body.
Your immune system plays a massive role in keeping you safe from the coronavirus infection. Hence you need to put a check on some habits, lifestyle, and eating patterns to help keep your immunity secure not only against the virus but also against bacterial and fungal infections.