With the Covid-19 pandemic going wild all over the world, many of us are staying home and isolating. While this is a safe move, it also causes us to do nothing but eat junk food, watch TV and pack pounds, which isn’t good for your immune system. So what can you do to make your body stronger and more resistant to the virus?
Here are some tips you can adopt to stay healthy, strong and happy.
Fill Your Fridge With Fruits And Veggies
Try to make your plate as colourful as possible. Include a wide variety of fruits and vegetables in your diet, especially those that contain zinc and vitamin C and D (but all vitamins and minerals support a healthy immune system). If your levels are low, you might want to consult with your doctor and start taking some vitamin and mineral supplements.
Load Up On Probiotics
Fill your fridge with probiotic foods like yogurt, miso, sauerkraut and kefir on your next grocery run. Garlic, onion and ginger are also very beneficial. These foods maintain a healthy good bacteria count in your gut which is great for your immune system. On the other hand, lower your intake of processed foods, meats and all things fried—these foods are inflammatory and can wreak havoc in your body.
Hydrate Like A Boss
If you want those minerals and vitamins to be nicely distributed all over your body, you need to keep properly hydrated. Without hydration, your body won’t get all the necessary nutrients it needs to keep harmful viruses out, plus, your recovery time will be much longer. Even though water is so important, a large percentage of people are chronically dehydrated, which results in weight gain, low energy levels and many other health issues. To stay hydrated, grab a reusable bottle and keep it next to you at all times.
Get Enough Sun
While it can be tricky to stay safe when you’re surrounded by people on the streets, at shops or bars, you can still get outside and get fresh air and sunshine which are great for your immune system. For instance, proper social distancing picnics and camping trips with your household members can be perfectly safe. Just make sure to dress well and bring sun protection and some healthy food to keep you full and strong. You can even bring fresh veggies and fruit and whip up a quick salad. For this vitamin-filled meal, you only need your ingredients, a bowl for mixing and a knife. Best knives for camping are practical automatic knives that can be quickly drawn and put away. These are the safest to carry since the blade can be hidden when you’re not using it.
Exercise Every Day
Physical activity is great for your immune system (and your looks). Firstly, exercise boosts your body’s ability to produce T-cells and antibodies and causes them to move through your body faster. Secondly, it flushes out toxins and allows your cells and your metabolism to work better. Thirdly, it lowers your levels of stress hormones which mess with your immune system. Most of the time, 30 to 60 minutes of moderate-pace activity can give you great results (make sure not to over-exercise since it can stress your body and cause more damage than good). If you can’t hit the gym, you can take a walk outside or go for a jog as long as you keep the proper social distance. Home workouts, gardening, cleaning the house and running after your kids all count too!
One of the most important aspects of boosting your immune system is stress reduction. This component is usually overlooked and ignored because it’s very hard to pull off, especially today with all the bad news and all the uncertainty that we face every day. However, if you focus on healthy living, exercise, meditation and even prayer, you can train your mind to relax and clear so your body can rest.
Improve Your Sleeping Habits
Here is some good news: make sure to get plenty of sleep—it’s great for your immune system. Sleep acts as a restart for your mind and body, so it reboots all your defenses against viruses as well. On the other hand, sleep deprivation will cause your body to boost the production of stress hormones—cortisol and adrenaline—which can put great stress on your immune system. This is why, if you struggle with sleeping conditions like sleep apnea, investing in a CPAP machine can be worthwhile. Sleep is so important that that one study found that getting 7 or more hours of sleep per night can make you 4 times more resistant to catching a cold than getting 6 or fewer hours of shut-eye. So, do your best to create a good sleep schedule and stick to it.
It can be hard to stay healthy and strong during the pandemic, but if you keep your eye on the smaller picture – the one that includes you and your family – you will have some good things to concentrate on. So do your best to boost everyone’s immune system and you’ll be able to sleep better knowing you’re safe and sound.
Diana Smith is a full time mom of two beautiful girls interested in business and marketing related topics.
In her free time she enjoys exercising and preparing healthy meals for her family.