World Health Organization (WHO), has declared Covid 19 as a global pandemic as it keeps posing a massive threat to humanity with its increasing cases every passing day.
Staying fit and having a strong immune system is a must in this situation. Maintaining hygiene such as, wearing masks, washing hands frequently as well as sanitizing are important steps to ensure safety. However, developing a strong immune system can sustain your body and fight its best even if you get affected with the virus. Through daily exercising and quality nutrition one can inculcate proper physical and psychological well being. Here are few steps that you can follow for a healthier immune system :
Staying Fit
Take a 30-45 minutes walk or go for a run every day, stay active through indoor or outdoor activities. For better impact, one can also try muscle strength training or Yoga. Moderate intensity physical activity is recommended as high intensity training may suppress immune function if not experienced.
Importance of Nutrition
A well maintained balanced nutrition can enhance the body’s ability to resist infections as well as to stay healthy. Including greens and proteins and less carbohydrates in your daily diet along with the intake of vitamins like C and D, in sufficient amount is necessary for people of all ages. Vitamin C helps you fight cold or Flu faster, a common symptom of Covid-19.
It also reduces inflammation with its antioxidant properties. Vitamin D is necessary in maintaining optimal blood levels of Calcium and Phosphorus and for providing protection against respiratory diseases.
Getting proper sleep
Sleep plays a major role in our daily lifestyle and it can also make your immune system stronger. Getting sleep for at least 8 hours a day is very important as our body needs rest to function properly.
While we may not be able to fully avoid getting sick, a strong and healthy immune can be the first line of defense against this pandemic. Getting quality sleep, eating nutritious foods, staying active and fit and maintaining a stress free mental health is the key to improve immunity.
Text by: Ipsita Ghosh, IBTN9
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