These 5 immunity-boosting tips may keep your family healthy during COVID-19 outbreak

With COVID-19 persisting all over the world, having a strong immune system is more important than ever. That’s because your immune system defends you against harmful pathogens such as bacteria and viruses that cause colds and the flu. Yet, the science is clear - there’s no special diet or other lifestyle modification other than social distancing and proper hygiene practices that can prevent you from the novel coronavirus infection.

However, it is believed that keeping your immune system healthy can help prevent or reduce your risk of infections of diseases. So, adopting healthier habits - such as consuming nutritious foods, getting enough exercise and sleep - that promote your immune health is one of the best things your family can do to stay safe during the pandemic.

Ways to keep your immune system healthy

Besides external protection methods like washing hands, wearing masks and maintaining social distancing, we need to look at ways to internally boost our natural immunity and fight off the deadly virus, said Dr Meenakshi Sauhta, Director - Obstetrics and Gynecology, Cloudnine Group of Hospitals, Gurgaon. The following tips can help support your immune system so it’s ready to fight those pathogens.

1. Get the nutrients you need: Eat a balanced diet that consists of plenty of fresh fruits, vegetables and whole grains. Fill half of your plate with fruits and vegetables. Eat a variety of vegetables, especially dark-green varieties. Fruits and vegetables are loaded with immunity-boosting capabilities, including key nutrients such as vitamins A and C. A healthful diet and exercise are important to maintaining a strong immune system. Some of the foods touted for their immune-boosting properties are ginger, citrus fruits, turmeric, oregano oil to name a few. While more research is required, some studies suggest that vitamin D may improve immune response, helping your body fight off respiratory illness.
2. Be physically active: A healthy adult needs at least 2 hours and 30 minutes of physical activity every week. Choose activities that you enjoy, and start by doing as much as you can. Exercise has been shown to fight off infections, although experts aren’t fully sure how it helps. Some theories include flushing bacteria through the lungs, temporarily increasing body temperature to kill bacteria and decreasing stress hormones.
3. Manage your stress: While there is no need to panic, it is advisable that we follow the instructions that are being issued to the public. Worries about the coronavirus and the general disruption of life have added to our stress levels, but we know that stress also can make us more susceptible to respiratory illness like COVID-19.
4. Improve your sleep habits: A healthy immune system can help avoid or fight off infection. A sleep-deprived immune system doesn’t work as well. It has been shown that short sleepers - those who regularly slept less than six hours a night - are more likely to catch the infections compared with those who got more than seven hours of sleep. Stick to a regular bedtime and wake-up schedule. Avoid screens, late-night eating and exercise right before bedtime.
5. Practice good hygiene: Remember, keeping germs at bay by following good personal hygiene habits is the first line of defence. You can prevent infection before it begins or avoid spreading it to others by maintaining good hand and respiratory hygiene, avoiding crowded places, not smoking, etc.

Most importantly, seek immediate medical help if you or someone in your family shows any symptoms of coronavirus infection.

Source: https://www.timesnownews.com/health/article/these-5-immunity-boosting-tips-may-keep-your-family-healthy-during-covid-19-outbreak/603211