Strong immunity is critical to fighting against the ongoing Coronavirus crisis. In the absence of preventive and prescriptive medicines, and an exponential increase in the number of cases, our immune system is our body’s first line of defense to fight the deadly COVID-19 virus and other harmful invaders.
A robust, properly functioning and strong immune system fights against all odds to keep our body healthy and fit.
We need vitamins and minerals, for the effective functioning of our immunity system which forms the building blocks of our existence. Expert evidence suggests that nutritional deficiencies can weaken our immune system and make us vulnerable to catch infections. Coronavirus is no exception.
To fight against the Coronavirus crisis and build a strong defense, we need a three-phase approach-
- Healthy Food
- Regular Exercise
- Building Immunity
In the next section, we discuss how can this three-phase approach help us fight COVID-19-
Fighting COVID-19- Healthy Food
For a healthy body, we need vitamins, macronutrients and minerals, which includes vitamin C and D, as well as B6, B12- copper, iron, folate, selenium and zinc besides essential amino and fatty acids. Beta-carotene, vitamin C and vitamin E group are also called antioxidants. Of these, Vitamin C is one of the best immune system boosters. A balanced diet on your plate means a healthy combination of-
- Beta-carotenes and other Carotenoids.
Includes in apricots, beets, broccoli, carrots, corn, green peppers, mangoes, turnip, pumpkin, spinach, sweet potato, tomatoes, and watermelon.
- Foods rich in Vitamin C
Add cauliflower, broccoli, strawberries, citrus fruits like orange, papaya, and tomatoes to your everyday diet.
- Vitamin E Powerhouse
Fortified cereals, no added sugar fruit juices, nuts and oils, peanut butter, green leafy vegetables, vegetable oils (like wheat germ, sunflower, safflower, corn, and soybean oils), Nuts (such as almonds, peanuts, and hazelnuts)
- Superfoods rich in Antioxidants
Prunes, apples, dark chocolate, raisins, all berries, plums, red grapes, onions, eggplant and beans.
Make sure to add Magnesium to your diet. Also called as the miracle micronutrient, magnesium works as a catalyst promoting sleep and reducing anxiety. To know how you can add healthy food your family meal, digitally consult the best dietitians around you, by booking an appointment on the Gigadocs app.
Fighting COVID-19- Regular Exercise
You either love it or you hate it, but you cannot ignore the importance of exercise and strong immunity. For those of you, who love to hit the gym for exercise or yoga, the Coronavirus outbreak might feel like a roadblock to your progress. Regular exercise will strengthen your immune system, make you feel better about yourself, ensure a healthy work-life balance and improve your mental health during this uncertain time of COVID-19.
Studies show regular 45 min to an hour of exercise slows down the release of stress hormones. Many of us notice a sudden flush of an increase in our body temperature accompanied by sweat which may help flush bacteria out of our lungs and airways. This may mitigate the probable chances of catching a cold, flu, or other infectious illness.
Being in self-isolation without any access to gyms and sports clubs must not stop you from regular exercising.
Home Workouts during Lockdown
- Yoga is great for the body and the soul. You can practice yoga or meditation anytime during the day, even while you are taking a break from the household or office work.
- Dance-Working out does not mean to be boring. Dancing is an excellent cardio workout. Your family members and kids can join too.
- Workout – Try out no equipment needed, high-intensity workout, core workout, chair workout, bodyweight training, Tabata, and circuit training.
Fighting COVID-19- Building Immunity
- Be Optimistic
Be positive, expect good things to happen and your immune system will follow. Studies have found individuals with an optimistic outlook have a stronger immune system. Make optimism work for your immunity.
- Laugh our Heart out
Watch a funny movie or remember old anecdotes from your childhood and share them with your friends. The aim is to have a hearty laugh.
Laughter is considered as the best medicine, which helps to increase immune cells and infection-fighting antibodies, thus improving your resistance to disease.
- Catch some Sleep
For a strong immune system, don’t comprise on your 7-9 hours of sleep. Several studies have confirmed the link between sleep and a healthy immune system.
Being well-rested improves the function of your white blood cells, thus you are less likely to be infected by infectious illnesses like cold, flu and respiratory infections.
- Track Your Vitals
Track your essential vitals – steps walked during the day, breathing rate and blood pressure, pulse (heart rate), on the Gigadocs app. Manage the healthcare of your family though digital recordkeeping from your home.
Download Gigadocs app-
To know more e-mail, at firstname.lastname@example.org.