6 Tips To Boost Your Immunity During This Pandemic

Our immune system is essential for our survival. Without an immune system, our bodies would be open to attack from bacteria, viruses, parasites, and more.

Once an antibody has been produced, a copy remains in the body so that if the same antigen appears again, it can be dealt with more quickly.

A healthy immune system consists of two components: the innate system you are born with and the adaptive immune system that develops when exposed to those “outside invaders.”

In this pandemic situation each and every person is stuck at home and eventually their diet, sleep schedule and mental health is disturbed which can lead to decreased immunity. Simple tips you can use to improve your immunity are below

1. Improve your Sleep Schedule

                People who stay up late night for work, watching TV or using social media often have poor immune system. Sleep deprived people produce less white blood cells and cytokines  which help to kill harmful bacteria.

                In 2017 'Study in Journal of Sleep', researchers took blood samples from 11 pairs of identical twin with different sleep patterns and found that the twin with less sleep duration had a depressed immune system (Less white blood cells and lymphocytes). Avoid skipping on sleep, Develop a proper sleep hygiene, be sure to get 7-9 hrs of quality sleep every night.

2. Reduce Sugar Intake

               If you often eat or drink something sweet to satisfy your craving you can suffer from weak immunity. Sugar prevents Vitamin-C to enter in White blood cells resulting in a weakened immunity. Surprisingly immune suppression effects of sugar starts within 30 mins of ingestion and can last for many hours.

               To avoid this you can eat Fruits like Mangoes, Orange, Watermelon and others that contains natural sugar and Vitamin-C to keep you immune system healthy.

3. Drinking more water 

               In every cell of body H2O performs numerous tasks, so if you don't drink enough water that your body needs it will surely effect your immune system. Proper hydration is essential for building a stronger immunity.

               A healthy person should drink 8-10 glasses of water everyday to keep him hydrated. But the amount of water also depends upon the climate in which you live in, how physically active you are, and your overall health.

4. Don't live a Sedentary Lifestyle

              Lack of physical activities are harmful in every way for the body. The Sedentary lifestyle literally makes the immune system sleep. Engaging in any kind of activities to fight viral and bacterial infection and reduces the likelihood of suffering from chronic diseases.

              Exercise and sports reduces stress and increases antibodies in our body to fight viruses and bacteria.

5. Take care of your mental health

             This pandemic has effected our mental and physical health in many ways .. But mental health is as important as Physical health, both contribute in a strong immune system. Thus, find ways to stay connected with others. Pick up the phone and call a friend, text a relative, or participate in a Zoom community class.

6. Maintain good hygiene habits

                Wash your hands thoroughly and often. According to the CDC, we should wash our hands before eating, before and during cooking, after using the bathroom, after we blow our nose, after coughing or sneezing, and before or after caring for someone who is ill. 

               For all hand washing, lather hands with soap and scrub the hands and between fingers for a minimum of 20 seconds before rinsing.