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Keeping your immune system healthy and tough is one of the most critical thing to do now as the COVID19 spread continues to grow. But the process of strengthening immunity includes your choice of food, food habits, daily routine, as well as avoiding activities that can weaken the immunity. Apart from this, you must follow the government guidelines to fight coronavirus disease. Wash you hands regularly, use mask, use sanitizers and stay at home. And we will tell you what to do at home to boost your immunity.
We have already discussed the immune-boosting food. So today we are sharing 6 healthy food habits that can help bolster your body’s immune response.
Start your morning with workout of your choice, it could be yoga, aerobics, or exercise for strength and fitness. Including 30 minutes of physical activity at home will not just refresh your brain but also will help strengthen your immune system. Start slow if you are not into any from of physical activity since long, don't put too much pressure on yourself and your body. It's a good idea to start under the guidance of a fitness expert through virtual channels or follow a health expert on YouTube.
Eat something within 30 minutes after a workout, as most of the dietitians and nutritionists also recommend eating something healthy post workout. Because during workout the energy of body is consumed thus needs to be refueled after workout. So take protein and carbohydrate combination for energy, which will also be food for your muscles.
Greens are well know for their health benefits and taste, they come under the most healthy food that are consumed widely.
Green veggies are rich in Vitamin A and C, and are very beneficial for strengthening immunity. The key nutrients present in green vegetables help immune function. Greens also contain bioactive compounds that help smooth functioning of immune cells. Some of the greens you can include in your diet are broccoli, spinach, cabbage, kale and green beans.
Sodium is linked to problems like high blood pressure and fluid retention, which makes it even more important to watch your salt intake.
Studies have shown that too much intake of salt can weaken immune system. There is a relationship between overall immune health and excess sodium consumption that cannot be neglected, which has an impact on overall immune function. Take salt in limited quantities, not too much, to stay safe during this time of health crisis.
You can also replace your iodized salt with black salt or rock salt.
Studies have shown that consuming excess sugar has an impact on cells in the immune system. Too much of added sugar is harmful for white blood cells that help body fight against infections. However, taking sugar in moderate amount isn't harmful, but excess of it can be deadly for human body. There are healthier options available in the market that you can use to replace sugar. A few to name are stevia, jaggery or honey.
Should you quit caffeine completely? I would say no, don't quit, just cut back on your caffeine intake. Coffee is a great source of caffeine that can put your body on fight and flight mode based on the amount you consume, as well as the frequency of use. Coffee and tea are rich in antioxidants that are good for health, but too much consumption is harmful. At this time when coronavirus has hit the world at all levels, you must keep a watch on your food habits to keep your immune system healthy.
If you are a coffee addict, start cutting the caffeine amount you consume, and gradually increase the cut. Replace your tea and coffee with herbal or green tea.
Fibers are known to support digestive health and contribute to immune system. So upgrade your fiber intake for a healthier immune response. To increase fiber in your meals include whole foods such as whole grains, pulses, vegetables, fruits and nuts. Many studies have found that high-fiber diet helps maintain bowl health, healthy weight, is good for heart health and is even linked to longevity. Fiber-rich diet also protect body against several types of cancer.
Besides, adopting all the above mentioned habits, you must quit smoking and stay away from alcohol. Also your sleep hours impact immunity, so never compromise on your sleep hours.
Maximizing your immune health is one of the most important things you can do to fight coronavirus. The immune response is triggered when our immune system comes into contact with a pathogen, The immune response releases antibodies that attach to antigens present on the pathogens and kill them. Bolstering immune response is easy, follow these 6 immune-boosting food habits to keep your health in the topmost form.
What is your lockdown routine? Share with us in the comments below!