Through various publications, you already know that people with the lower immune system are more likely to contract COVID-19. They are also expected to have severer symptoms.
If you’re worried about your health and feel that your immune system isn’t very good, you may have been isolating at home to avoid catching the virus. As long as you are healthy and have not caught by the COVID-19 virus then you must think about…
how to boost your immune system against Covid-19?
There are also many things that will help with getting better immunity and to lower your risk of catching coronavirus. One of the ways you can improve your immune system is through diet and exercise. Those who are overweight should aim to lose weight to strengthen their immune systems.
This article will give you practical and natural ways to get a better immune system, which will help your system to defend against COVID-19. We’ll look at what an immune system is and how it works and use scientific data to back up our points. Read on to find out everything you need to know about getting better immunity.
- how to boost your immune system against Covid-19?
- What is the immune system and how does it work?
- Fighting against viruses
- Signs of a weak immune system
- Reasons the immune system becomes weakened
- Age-wise immune system
- Getting Better Immunity
- How can I strengthen my immune system?
- What food helps with getting a better immune system?
- Exercises and good lifestyle against COVID-19
What is the immune system and how does it work?
Your body naturally has a protection mechanism known as the immune system, which helps defend you against bacteria. The immune system helps you fight off infections by dispelling bacteria, microbes, and viruses from your body. It can also help to get rid of toxins and parasites that are trying to invade your body.
The immune system is a very powerful bodily function that helps to keep you alive. When a human or animal dies, their immune system will shut down, and everything will start to deteriorate. Just a few hours after death, the body will be invaded by millions of different types of bacteria, microbes, and parasites.
While you’re alive, your immune system is functioning, which means none of these bacteria or parasites will attack your body. The moment you die, your immune system stops, and it takes just a few weeks for bacteria and other organisms to completely destroy your body. In the end, only a skeleton is left.
As you can see, the immune system is a critical bodily function, and it’s doing amazing work to stop your organs and tissues from dismantling while you’re still alive. The immune system works in very complex ways.
Fighting against viruses
If you’ve inhaled a flu virus through your nose, your immune system will immediately target the virus. Depending on how good your immune system is, it will be able to stop the virus in its tracks or help your body to fight the virus so that it can recover.
The major functions of the immune system are prevention and recovery. No matter how good an immune system you have, it will take time to get over an infection. Sometimes you’ll require medicine to help you get better. The immune system will help fight the virus or infection and help you to recover.
This video can help you for a basic understanding. You can skip it to move on.
Signs of a weak immune system
Many people suffer from a poor immune system, which means that when a virus strikes, their body is less able to react and prevent the disease from taking over. People who have low immunity will take longer to recover from common colds and other viruses. The quality of your immune system will be dependant on several factors, including your diet and overall health and wellbeing.
There are a few things that you can look out for, which are likely to indicate that you have a weak immune system. If you have one of these, please consult with your doctor.
- An inadequate immune is characterized by frequent infections that may be severe and take a long time to get over. These could include fungal or bacterial infections. You may also suffer from allergic reactions or benign growths in your body.
- If you regularly have colds, this is a sign that your immune system isn’t working well as it has either failed to recognize the virus or been unable to prevent the infection from taking hold.
- People who have low immune systems are likely to be fatigued continuously and suffer from tiredness for no apparent reason. The need for extra sleep or caffeine is a sign that you need to take steps to improve your immune system, as is lethargy.
- Other symptoms include insomnia, depression, and bags under the eyes.
Reasons the immune system becomes weakened
There are several reasons that people suffer from immune system deficiencies or low immunity. Factors such as diet and lifestyle choices all play a part in how well the function of your immune system. Stress and emotional upheaval can cause the immune system to suffer. As can a poor diet or other health problems.
Some chronic health conditions result in lowered immunity, including HIV infection, cancer, and inflammatory Bowel Disease.
Using recreational drugs or some medications may also weaken the immune system.
Age-wise immune system
As we age, our immune system becomes weaker. It’s essential to take steps to improve your immunity if you’re over sixty years of age.
Doctors and scientists still don’t know precisely why immunity decreases with age, but significant research shows that it does. Most older people’s bodies don’t respond well to vaccines as younger generations.
Older adults have fewer immune cells and are therefore more likely to get sick as it takes longer for their bodies to respond to the harmful germs. The older we get, the more time it takes to recover from viruses and infections as well as illness and injury. In an older person, fewer immune cells will be produced, which will slow down the healing process. If you wanted to know in-depth, related to COVID-19, find on nature.com.
Getting Better Immunity
The good news is that there are many things you can do to help strengthen your immune system and ward off viruses. Improving your overall health and fitness levels will help you improve your immunity, allowing your system to fight infections and viruses such as COVID-19. Recent studies have even shown that the immune system has a memory and the common cold helps to train your body to fight against COVID-19.
How can I strengthen my immune system?
Scientists innovate vaccines against Covid-19. In fact, 4/5 vaccines are already found which seems very effective against the virus. But, we still do not know the long-term effects of taking those.
Hope you do not need those vaccines. We should help our body’s system to boost our immune system.
For this, we have to adapt better lifestyle and taking healthy food. Here are some great topics:
a. Add Probiotics to Your Diet for immunity against Coronavirus
Approximately 80% of your immunity is in your stomach and guts. Your intestines contain billions of beneficial bacteria that will help your stomach keep working efficiently and help your system fight off viruses and absorb nutrients. The best way to improve your immune system is also to improve your gut health. This is your strongest defense against flu and other infections or viruses.
Adding probiotics to your diet will help you to replenish your gut’s natural bacteria and flora. Choose fermented foods or drinks such as natural yogurt, kefir or sauerkraut or kimchee. Probiotic drinks or supplements are also available, but these are often costly. A far more affordable option would be to start fermenting your own vegetables. Sauerkraut can help keep your gut flora healthy, which will protect against viruses. It will also help to improve your digestion.
b. Eat a Healthy Diet
One of the best ways to improve your immune system is by eating a healthy diet that includes lots of fresh fruits and vegetables. Only eat healthy fats, and avoid deep-fried or greasy foods. Choose snacks that are healthy and eat regular meals to keep your blood sugar levels stable.
Don’t skip meals as this will affect your immune system. You need energy, which you gain through calorie consumption to help your body form antibodies. Your body also needs energy so that your immune system works and can fight any infections it comes up against. If you don’t eat enough calories, your bodily functions will need to be prioritized, and other functions will take president over your immune system.
Ensure that you’re eating plenty of healthy and nutritious foods. Eat plenty of vitamin C, which contains antioxidants that will help protect your body’s cells and immune system.
Dark-colored fruit and vegetables are particularly good for building up the immune system. Include fruit such as berries and green leafy vegetables like kale and broccoli. These are high in antioxidants, which will help to fight toxins from the environment.
c. Get Plenty of Sleep
The amount of sleep you need to feel refreshed varies from person to person. Make sure that you wake up feeling refreshed, as this will help to improve your immune system. Most people sleep between six and eight hours; others need as much as ten.
Not getting adequate sleep will suppress your immune system, which will make you prone to any colds, infections, and viruses that are going around. You may also need to cut down on your caffeine consumption if you feel that it stops you from getting a good night’s sleep.
If you have insomnia, now is the time to get this in check. Ensure that you’re relaxed before going to bed and perhaps drink some soothing camomile tea to help you drift off.
d. Spend Time Outside in the Sunshine
Spending time outside on a sunny day not only makes you feel great, but it also helps you to absorb vitamin D, which will boost your immune system. Most Americans don’t spend enough time outdoors, and as a result, are deficient in vitamin D. This puts them at risk of catching viruses.
You can get all your necessary vitamin D by exposing your face, arms, and hands to the sun for just five minutes. Aim to spend at least ten to twenty minutes sitting in the sun three times a week. Your body can store vitamin D in the liver, and these will be used up during the winter.
You can also top up your vitamin D levels by eating fish or taking cod liver oil tablets. Grass-fed beef and eggs from free-range chickens are also excellent sources of vitamin D. If you would like to take vitamin D supplement, this should be consumed with magnesium/calcium, otherwise, it will be ineffective. Alternatively, you can consume vitamin D3 supplements.
Related article: Dietary Supplements: 10 Myths with Facts
e. Drink Enough Water
Your immune system reserves can become drained if you become dehydrated. This can even happen overnight while you sleep. Its’ therefore, essential to rehydrate yourself when you wake up and drink enough water throughout the day.
If you catch a virus, it’s vital to stay hydrated, as this will help your immune system to fight the infection. Your body uses fluids to transport essential nutrients to the illness site and dispose of toxins.
Aim to drink about eight glasses of water daily; you may also like to drink herbal teas. Be careful not to drink too much water as this will wash away essential minerals and electrolytes that your body requires to stay healthy.
One way to tell whether you’re drinking too much water is to look at the color of your urine. It should be slightly yellow. Urine, that’s clear means that you’re consuming too much water. This will remove crucial minerals from your body and slow down your metabolism.
f. Try Thieves’ Oil
Thieves oil is an ancient home remedy that contains essential oils, including clove, cinnamon, rosemary, eucalyptus, and lemon. It has been clinically proven to help protect against airborne bacteria. This tincture can be used to treat bacterial infections and flu or colds.
This oil can be sprayed onto countertops as its very effective at killing germs and is natural and environmentally friendly. It can also be warmed in an oil diffuser as its vapors will kill airborne bacteria.
g. Use Hand Sanitizer
Ensure that you wash your hands often and use hand sanitizer to protect yourself from coronavirus. You may like to make your own natural hand sanitizers with tea tree oil, as this is proven to kill germs. Studies show that hand santizing gels are effective at killing the coronavirus. However washing your hand for twenty seconds with soap and warm water is just as effective.
h. Quit Sugar
Giving up sugar is another great way to improve your immune system. It can be beneficial to quit sugar if you feel like you’re coming down with something. Studies have shown that eating 75g of sugar will significantly weaken the immune system as it stops white blood cells from working effectively.
Refined white sugar has a dramatic effect on your immune function and has a negative impact on your body. Many nutritionists even consider sugar to be a worse drug. Eliminating refined sugar is one of the best things you can do for your immune system.
What food helps with getting a better immune system?
Aim to eat a healthy diet and add some of these vitamin-rich foods to help strengthen your immune system.
1. Eat Mushrooms
Mushrooms and edible fungi are very healthy as they contain a polysaccharide known as beta-glucans, which will help improve the immune system. Beta-glucans can help to prevent infections and are best eaten raw and unwashed. If raw mushrooms don’t sound very appealing, you may like to take a beta-glucan supplement.
Oysters are rich in zinc, which helps to improve the immune system. Even a mild zinc deficiency will depress the immune system, so it’s essential to get enough zinc. Many people aren’t a fan of oysters but can eat grass-fed beef as this is another great source of zinc.
Vegetarians and vegans can eat pumpkin seeds that are nutrient-dense and contain zinc. Most people are deficient in zinc, so it’s worth making an effort to eat foods that are rich in zinc or take a supplement.
3. Tropical Fruits
Tropical fruits are rich in Vitamin C and antioxidants. They also help to fight free radical damage and improves the body’s immunity. It’s a good idea to get as much vitamin C as you can, especially if you aim to get better immunity against coronavirus. Eat a serving of lemon, orange, lime, cherries, papaya, mango, or guavas daily.
Nuts are full of vitamin E, which helps to strengthen the body’s response to infections. They make a healthy snack and are also a good source of B vitamins. They have vitamins B1, B2, B6. Nuts should be eaten in small quantities and bring many health benefits. They are good for keeping the heart healthy and also help to lower cholesterol. When buying nuts, always choose an unsalted variety, almonds and walnuts are a healthy choice.
5. Green leafy vegetables
Green leafy vegetables are a good source of iron, which reduces the likelihood of developing anemia.
Vegetarians and vegans need to eat greens daily as they are more likely to suffer from iron deficiency, which will weaken the immune system. These types of vegetables are nutrient-dense and contain vitamins A, C, K, and beta-carotene.
Vegetables such as broccoli, spinach, and kale are high in B Vitamins, including B2, B3, B6, and B9. Studies show that green leafy vegetables contain fiber, which is good for gut health.
6. Black seed / Black seed oil
It is believed, from ancient times, that black seed/black seed oil has miraculous power. Modern science also adopted it for many usages of making medicine.
It is also used for respiratory conditions including asthma, allergies, cough, bronchitis, emphysema, flu, swine flu, and congestion.
My opinion is everyone should keep it at their homes and use it in any form and in very limited quantity (half a spoon).
Exercises and good lifestyle against COVID-19
Exercise can help improve the immune system as well as your overall health. If you’re obese, it’s a good idea to lose weight as this will mean that you’ll have better immunity against COVID-19 (coronavirus).
Choose an exercise that you enjoy, and that’s suitable for your body type and fitness levels. A good level of mindfulness is also needed. Aim to exercise every day, whether that’s going for a cycle or walking around your local area.
As you can see, there are many things that you can do to improve your immunity against Covid-19 (coronavirus). Make some small changes to your diet as this will ensure that your body’s prepared to fight the virus if you happen to catch COVID-19. You can also make simple lifestyle changes to ensure that you get enough sleep, eat well, and exercise regularly.