Description: At the time of quarantine, while at home, it is essential to resort to all methods aimed at improving the functioning of the immune system and strengthening the body. This article will give you some tips on how to do that.
Due to the Coronavirus pandemic, many are thinking about their immune system and how to strengthen it. A balanced diet, healthy sleep, or Echinacea tincture – what is needed to improve immunity? Will the immune system fight bacteria and viruses? According to the World Health Organization’s (WHO) findings, contracting the Coronavirus COVID-19 increases with age. And by the way, the immune system with age gets weakened, which is not able to direct the immune response to fight viral diseases. How can we help our body to prevent any risk of infections and viruses? Stay with us and find out!
Nutrition on the guard of the immune system
Choose your immune system diet
Supporting the body during the quarantine period and preparing it for defense in the event of an unplanned virus attack, it is necessary to choose the right immune diet so your immune system can fight COVID.
The keto diet has shown promising results in reducing inflammation throughout the body and strengthening the immune system’s health impact due to the complete exclusion of carbohydrates and the restructuring of the body for nutrition with ketone bodies. With total carbohydrates restriction, you need to eat a lot of green vegetables and some berries on a keto diet. Therefore, you will not have any problems with obtaining all vitamins from the following list. Nutritionists also advise paying attention to the immune system supplements, such as the best MCT oil for keto, which improves the body’s recovery processes, helping it fight various threats.
Useful elements for boosting your immunity
During the Coronavirus pandemic, the issue of increasing immunity becomes especially relevant. And proper nutrition plays a vital role in this. To protect yourself from a viral infection, you need to include in your diet foods that saturate your body with useful minerals and vitamins, strengthening health and immunity.
Fresh fruits and vegetables, which contain many vitamin C, are bell peppers, sauerkraut, berries, green leafy vegetables, and apple cider vinegar. Natural vitamin C, which includes not only ascorbic acid, stimulates the creation of white blood cells – phagocytes that save you from pathogens.
Vitamin A ensures the structural integrity of mucous cells in the sinuses and respiratory centers, so we need it more than ever during the Coronavirus epidemic. The best sources of vitamin A are cod liver oil, yolk, and butter. The easiest way to get its daily value is from dietary supplements.
Along with pharmacy medicines for treating colds and acute respiratory viral infections, vitamin D will help, which is lacking in the vast majority of the population throughout the planet. It is produced under the influence of ultraviolet radiation, but insignificantly, and it is problematic to get it from food in the right amount. You won’t be eating fermented milk products, butter, sea fish, and cod liver all day long. The way out is special dietary supplements. Vitamin D is an immunomodulator, a particular hormone factor whose functions are much broader than bone tissue’s simple formation. It controls the immune system structure and supports the T-cells produced by the thymus gland, which acts as a “training camp” for our white blood cells.
Zinc is the most critical trace mineral for boosting immunity as it increases the number of T-cells in the body. And, as with vitamin D, many have problems with zinc. The situation can be corrected by strengthening the diet with spinach, wheat germ, beans.
The immune system, mood, and exercise
It has long been known that the stress hormone cortisol deteriorates the immune system and the body’s general condition. One of the simplest ways to relieve stress and boost immunity is through regular exercise.
The human body is programmed to enjoy movement. It is a natural mechanism that helped our ancestors survive and cope with hard work. Exercise provokes the release of “joy hormones” – endorphins, serotonin, and dopamine. It is how the brain supports the body during physical activity. So when we’re upset, sad, or angry, exercise helps us bounce back quickly. Aerobic exercise and yoga work best coping with negative emotions.
Aerobic (cardio) exercise
Scientists have confirmed that cardiovascular training – running, walking, cycling, swimming, dancing, active play – affects mood. A group of depressed patients was offered daily half-hour walks. Ten days later, the participants in the experiment reported that they were feeling better. Objective measures also confirmed a decrease in symptoms of depression and a rise in the total body tone.
Yoga relieves stress and improves mood through stretching, breathing, and specific postures that free the body of negative emotions. Experts point out that such practices are best for relieving stress, especially in men.
If you have never done yoga, try to start your morning with simple asanas and watch how much more pleasant and calm the day will pass.
Natural remedies to increase the body’s immunity
An excellent option to increase the immune system’s performance is to supplement your diet and sports with herbal additions in tea or tinctures.
The most crucial active ingredient in Chinese ginseng root (Panax ginseng) is saponin glycosides – ginsenosides. Ginseng increases the amount of energy and the body’s ability to manage physical, mental stress, and also increases resistance to infections. Ginsenosides are also involved in hormonal changes that regulate the body’s response to anxiety.
Echinacea has anti-inflammatory properties and stimulates the immune system like an army fighting respiratory diseases. It is believed that the polysaccharides contained in echinacea stimulate the activity of T-lymphocytes and also increase the body’s release of interferon, an antiviral substance.
Propolis extract has an immunomodulatory effect, as it stimulates the cells of the immune system. It is used for acute and chronic inflammations, respiratory diseases, and sinusitis.
While all of the above supplements can be purchased without a prescription, it is recommended that you check with your doctor or dietitian before taking them.
Thanks to immunity, our body can recognize and block any foreign factor that affects our health. The immune system protects us from various infections, allowing us to effectively resist diseases and recover faster, keeping the body in good shape.
To boost immunity, we need to make changes in the lifestyle, including daily physical activity, and changes in eating habits, favoring food that helps to stimulate the functioning of the immune system. If a person has diseases or risk factors that weaken the immune system, it is essential to see a doctor and take preventive measures along with an immune system test kit. Stay healthy!
What tips for boosting the immune system have you already tried? Please share your experience in the comments below.