9 tips boost immune system against covid -19 outbreak

9 tips boost your immune system against covid -19 outbreak

In the wake of the COVID-19 epidemic, people are taking necessary precautions such as social distance, use of masks, minimum personal interaction, washing hands etc.

 Despite the following measures, one must have strong immunity which fights the COVID-19 infection and other diseases.


The healthy immune system is essential for our life in case of the weak immune system our body would attack by bacteria, viruses and other chronic diseases. 

The reliable immune system keeps us healthy and makes us capable of fighting with the virus. In this article, I tell you how to keep the immune system healthy.

Tips to enhance immunity

The reliable immune system keeps us healthy and escapes from virus diseases; it is essential to survive.

The following tips are essential, which will help the immunity strong.


Get enough rest or sleep. 



Sleep and immunity are closely linked. During sleep, the immune system releases proteins called cytokines. When we are under stress or depression, our body needs more cytokines which improve immunity.

 Lack of sleep or disorder of sleep decrease cytokines in our body which affects our immune system also, infection-fighting antibodies and cells decrease during the disturbance of sleep or proper rest, so a secure immune system adequate sleep is necessary.


It is, for the most part, prescribed that grown-ups should expect to get at least 7 hours of rest every night, while youngsters need 8–10 hours and small kids and newborn children as long as 14 hours.


Eat more fibre foods. 



Fibre foods such as fruits, vegetables, nuts, seeds, and legumes are rich in nutrients and antioxidants which protect us from harmful pathogens by boosting immunity.

 By eating all the different colours of fibre foods, we are more likely to get a good and varied nutritional profile.





 Whole foods, plant-based diets contain a high amount of immune-boosting antioxidants compared to diets involving other diary products.










Exercise regularly 

Regular exercise is one of the essential and vital pillars of staying healthy.
 Like a vigorous diet, training build a healthy immune system; it plays a key model role in the immune system. 

Exercise improves and promotes a healthy circular system that allows its cells and organs to move freely through the body and perform their work efficiently.


It recommended that you do exercise daily 30 to 40 minutes; it also depends on your stamina. Exercise improves the metabolism system, which has directly linked to the immune system.


Limited sugar added

When we eat a hefty dose of sugar, we weak our immunity and decrease the power of the immune system to fight with viruses and diseases.

So if you eat sweets in a large dose then definitely you weak your immune system because sugary foods increase inflammation in the body, which increases mass weight and promotes ageing effects and diseases.


It is highly recommended that reduce the sugar intake. You can use starch instead of sugar.

Eat healthy oil 

Foods rich in healthy fats such as olive oil, peanut oil, canola oil and omega 3s are highly anti-inflammatory, which keeps us healthy and robust.

Because chronic inflammation reduces our immune system, but these fats can naturally combat diseases,

inflammation creates stress and injury in the body.








Stop smoking

smoking contain nicotine which reduces the neutrophilic phagocytic activity
smoking decrease oxygen level in the body, then the body loses the ability to fight the virus.


Smoking effects on lungs and realize inflammatory agents that cause chronic diseases smoking plays a terrible role in our life it damaged our body. It reduced the power of the immune system.
 .

Reduces stress

Stress down the immune system, increasing the likelihood of colds and other diseases. Weight is difficult to define.


Stress causes inflammation in the body which can affect your immune system. I bring you in the grip of infection and disease both inside and outside the house.


So,  it is recommended that you manage your stress with meditation, yoga and many breathing techniques. It not only enhances your immune system but also improves your mood.


Meditate daily 

it has  found that meditation does not keep us psychological fit but also physically fit it creates quantitative changes in our body function

Meditation is one such activity that provides relief to our body by reducing stress and depression and keeps us joyful, which improves immunity.


Too much stress releases a hormone called cortisol, which manifests your reaction as an immediate environment and makes your body susceptible to infection;


 You are constantly feeling anxious. The best way to relieve stress is through meditation, a tried and tested activity to calm the nerves.


Intake immunity-boosting vitamins

Increase the intake of vitamin C, vitamin B, vitamin D, and zinc is an effective way to reduce

The common cold and reduce respiratory tract infections. 


Foods such as citrus fruits, garlic, broccoli, and spinach are also rich in vitamins and minerals that reduce the risk of coronavirus and improve the immune system.


 Taking vitamin and supplemental zinc is suitable for older people and reduces complications.



Bottom-line 


Our immune system is essential for our survival because it helps protect us from diseases. Our lifestyle closely linked to our immunity. 

By adopting these tips which mentioned in articles, we can increase our immunity power and fight with virus easily.