To date, there is still no known cure for the global pandemic that is the Coronavirus. However, it will really help to boost your immune system during this time of a health crisis. But what are the most effective ways to stay stronger and healthier while on quarantine?
In this blog post, I will provide you with helpful tips and strategies to keep yourself in tiptop shape and protect yourself from the Coronavirus. Your health should be one of your top priorities, thus, doing the following will go a long way in keeping you and your loved ones safe:
Did you know that reducing the spread of coronavirus starts with basic hygiene? Proper personal and house hygiene will help protect you from the virus. While it doesn’t directly improve your immune system, a clean body and surroundings will ensure that no virus will be in contact with you and weaken your immune system.
Washing your hands with soap regularly will be a good start. Washing hands with plain soap and plain water kills viruses, but only if it’s done thoroughly and often. Hands should be scrubbed for at least 20 seconds, the time it takes to sing the “Happy Birthday” song twice, to ensure germs won’t be transferred to objects or spread from person to person.
It’s important to avoid face touching because germs can get into the body through the eyes, nose, and mouth. Contaminated hands can transfer the virus when people rub their eyes, scratch their noses, or touch their mouths.
You can have a clean, coronavirus-free house when you wipe down and disinfect all surfaces including door handles, light switches, counters and faucets.
To many individuals, the uncertainty surrounding coronavirus is the hardest thing to deal with. It's normal to feel depressed, anxious, puzzled, terrified or upset during a crisis. It can help to talk to people you trust.
While gyms are closed and social distancing guidelines are in place, it’s still possible to get in aerobic exercise, like walking, running, hiking or playing with your kids/pets, all can help release endorphins (natural substances that help you feel better and maintain a positive attitude).
Limit your anxiety and frustration by reducing the time you and your family waste watching or listening to media coverage that you believe is disturbing.
The always-changing news climate will create a lot of tension, stress that is exacerbated when you don't get enough sleep. It is particularly important now to get the necessary amount of sleep to help you stay focused on work and handle the stress that the current outbreak will cause.
Go easy on yourself if you’re experiencing more depression or anxiety than usual. You’re not alone in your struggles.
If you are not able to manage your anxiety or depression on your own, reach out to a behavioral medicine provider.
Do not smoke, drink alcohol or take other medications to deal with your feelings. Speak to a health worker or psychologist should you feel trapped. Have a schedule, learn where to go and, if possible, how to seek help with physical and mental health needs.
Be careful that you’re not using alcohol or other substances to deal with anxiety or depression. If you tend to overdo it in the best of times, it may be a good idea to avoid for now.
People with underlying conditions like diabetes are more vulnerable to the Coronavirus as per health experts. There are many studies and research that proves how low-carb or ketogenic diets can be effective tools for treating and reversing these metabolic conditions.
While there is no proof yet that low-carb nutrition boosts immune function, practicing these diet patterns will help limit conditions like high blood pressure, diabetes, and more.
The ketogenic diet works by eliminating fast food carbs from the body so that it absorbs fat for use as energy. Used mostly as a weight-loss method, keto diet also has a number of additional bonuses, including reduced inflammation and improved mental and physical health. But can it protect you from coronavirus?
While this is obviously not a definitive cure for coronavirus, the NIH report found that ketogenic diets would boost heart health and help control blood sugar in both diabetic and pre-diabetic patients.
Stress will negatively affect both your eating behavior and the metabolism. The best way to fight stress or emotional eating is to be aware of what induces stress-eating and to be prepared to fight the temptation.
Having healthy snacks on hand will help you nourish your body, feed yourself nutritious foods to better deal with your emotions. Helping to control your blood sugar all day will keep your body healthy and your thoughts on a much better playing field.
It is also important to stay hydrated! As we are less active during lockdowns, and may not feel as thirsty, it is important to set regular reminders to ensure we are hydrating our bodies.
The standard dosage is 8 glasses of liquid per day. Add the slices of cucumber or lemon to the glass of water for flavor and extra nutrients. Eliminate sweetened beverages such as soft drinks and soda from your diet as they have high sugar content.
When you eat veggies on the keto diet, low carb usually means green. Green veggies are filled with vitamins and minerals and are pretty good for especially when you’re sick. If you're having a hard time getting your fat and calories in on the keto diet, fatty drinks are a good solution. Bulletproof coffee or tea, or simply coffee or tea with cream will help you reach those macro goals.
Fasting can be one of the most successful ways to help your body heal — especially depending on the type of influenza you have. However, there is still no scientific proof whether or not fasting has a strong effect on recovery from the coronavirus — but there are several ways fasting can be helpful.
Fasting allows your body to rely on stored energy in order to take care of normal daily processes. This can help speed up digestion and help fight infection more successfully than many of the medications you frequently take to help battle cold and flu symptoms.
Fasting for 48-72 hours also facilitates the regeneration of weakened immune cells. In fact, just 72 hours of fasting will restore the whole immune system— a tremendous boost when you're trying to fight off illness or infection in a hurry. It is important to understand that there is no concrete knowledge right now of how fasting has the potential to affect the human immune system.
Further studies are still needed to determine whether care for colds, flu and other illnesses needs to shift in order to provide more effective treatment. That doesn't say however, that you can't take advantage of the present availability of resources to boost your health when you're sick.
Currently, no research supports the use of any supplement to protect against COVID-19 specifically. Instead, this section will provide information on well-researched supplements that may bolster immune system defenses in general.
Vitamin D regulates the production of a protein that selectively kills infectious agents, including bacteria and viruses. Vitamin D also alters the activity and number of white blood cells, known as T 2 killer lymphocytes, which can reduce the spread of bacteria and viruses.
Good food sources of vitamin D include fatty fish, including canned fish like salmon and sardines; eggs, fortified milk and plant milk products; cheese, fortified juice, tofu and mushrooms.
Zinc is a mineral that’s commonly added to supplements and other healthcare products like lozenges that are meant to boost your immune system. This is because zinc is essential for immune system function.
Zinc is needed for immune cell development and communication and plays an important role in inflammatory response.
A deficiency in this nutrient significantly affects your immune system’s ability to function properly, resulting in an increased risk of infection and disease, including pneumonia.
Sources of zinc include beans, chickpeas, lentils, tofu, fortified cereals, nuts, seeds, wheat germ, oysters (including canned), crab, lobster, beef, pork chop, dark meat poultry and yogurt.
Vitamin C is perhaps the most popular supplement taken to protect against infection due to its important role in immune health.
This vitamin supports the function of various immune cells and enhances their ability to protect against infection. It’s also necessary for cellular death, which helps keep your immune system healthy by clearing out old cells and replacing them with new ones
Vitamin C also functions as a powerful antioxidant, protecting against damage induced by oxidative stress, which occurs with the accumulation of reactive molecules known as free radicals. Oxidative stress can negatively affect immune health and is linked to numerous diseases.
Garlic has powerful anti-inflammatory and antiviral properties. It has been shown to enhance immune health by stimulating protective white blood cells like NK cells and macrophages.
Curcumin is the main active compound in turmeric. It has powerful anti-inflammatory properties, and animal studies indicate that it may help improve immune function.
Echinacea is a genus of plants in the daisy family. Certain species have been shown to improve immune health and may have antiviral effects against several respiratory viruses, including respiratory syncytial virus and rhinoviruses
Sustaining a healthy diet, getting enough sleep, doing regular exercise and not smoking are some of the most effective ways to help keep your immune system intact and lower your risk of illness and disease. Doing what you can to reduce specific risk factors to Covid-19 will help your body recover quickly if you become exposed. While there is still no conclusive scientific evidence specifically related to the immune system and COVID-19, taking these different supplements can boost your health and wellbeing and may not be dangerous if taken as instructed.
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