In a nutshell , our immune system is responsible for protecting us and is our body’s defence against infections ,external threats such as bacterial infections, viruses & other toxins. It is made up of various organs, cells, proteins.
While there is no food or supplement that can completely protect you, it is very important to practice overall healthy food habits to support your immune system and enhance your body’s ability to fight off infection.
Your first line of defense is to choose a healthy lifestyle. Following general good-health guidelines is the single best step you can take toward naturally keeping your immune system strong and healthy. Every part of your body, including your immune system, functions better when protected from environmental assaults and bolstered by healthy-living strategies such as these:
Don't smoke.
Eat a diet high in fruits and vegetables.
Exercise regularly.
Maintain a healthy weight.
If you drink alcohol, drink only in moderation.
Get adequate sleep.
Take steps to avoid infection
Try to minimize stress.
Our immunity is influenced by the following:
Food
Movement
Mindset & Sleep
How to include immune- boosting foods in your daily diet.
Eat the rainbow
Keep it simple – eat the rainbow!
Fruit and vegetables fall into five different colour categories: red, purple/blue, orange, green and white/brown. Each colour carries its own set of unique disease fighting chemicals called phytochemicals. It is these phytochemicals that give fruits and vegetables their vibrant colour and of course their healthy properties.
Include at least 3 to 4 coloured vegetables in in a meal if possible.
Have concoctions with herbs & spices
Turmeric paste - Turmeric + pepper + coconut oil Have a tsp of this in a glass of warm water any time of the day. Note: Although turmeric has a limited ability to be absorbed and utilized in the body—when combined with an active compound found in black pepper, its bioavailability is substantially increased.
Make concoctions with ginger, honey, garlic, cinnamon , nutmeg, mint and lemon.
Exercise and moving your body are critical for immune health and stress management.
Exercise boosts your mood and helps keep anxiety at bay.
Any type of exercise is better than nothing at all, but a study found that after three 30 minute sessions a week for 10 weeks of high-intensity interval training (HIIT), white blood cells called neutrophils were better able to fight off pathogens.
Moderate exercise has been shown to enhance immune function whereas prolonged or intense exercise has shown immunosuppressive results.
Remember to not push too hard though- go at around 70% of your max
There are many options for exercises that you can access from the comfort of your home. - whether it is strength training or yoga or zumba- ensure you get in at least 30 to 45 minutes of some physical activity everyday.
Sleep , Relaxation & Recovery
Sleep and stress management are extremely important to immune health.
Studies have shown that those who sleep less than seven hours a night are almost three times more likely to develop the common cold than those that sleep over eight hours.
It is important to have a good routine as routines are also crucial to keeping anxiety at bay. Maintaining some of your regular routines like getting up at the same time each day, making a schedule for the day, keeping time for exercise and relaxation.
Recognize that these are trying times and allow yourself to feel just what you are feeling. Talk to friends and family.
Take up a hobby that you did not have time for before
Try Box Breathing: Inhale for 4 counts, hold for 4 counts, exhale for 4 counts, hold for 4 counts. Repeat 3-5 times
Take breaks from news and phone (especially before bedtime)
Further reading sources for useful information on COVID-19:
this was very helpful. thank you
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