How to Keep Immunity Strong During the Corona virus Outbreak

With the current coronavirus flare-up, or COVID-19, you normally need to do everything you can to abstain from becoming ill until the episode passes. Other than dodging individuals who have gotten the infection, the best thing you can do is bolster your safe framework so your body can oppose diseases. Fortunately, there are numerous means you can take to keep up your safe wellbeing like after a sound eating routine, working out, and lessening your pressure. While these means don't ensure that you won't become ill, they will make it simpler for your body to fend off disease during the flare-up.

1. Incorporate fresh fruits and vegetables into every meal. Fruits and vegetables are the cornerstones of an immune-boosting diet. They contain crucial vitamins A, B, C, and E, minerals, and antioxidants to keep your immune system functioning. Include at least one fruit or vegetable into each meal, and snack on them throughout the day as well.

• The CDC recommends that everyone should eat 1-2 cups (128-256 g) of fruit and 2-3 cups (256-384 g) of vegetables every day.
• Some of the most nutritious choices are bell peppers, kale, spinach, squash, Brussels sprouts, berries, and carrots. These are good sources of vitamin A, B, C, and E, plus zinc and carotene.
• With social distancing and isolation to prevent the virus from spreading, you might not be able to get to the supermarket regularly for fresh fruit and vegetables. Canned and frozen products usually have the same health benefits as fresh varieties. The only risk is that canned vegetables might have a high salt content, so drain and rinse them before eating.

2. Get vitamin D from fish and dairy products. Vitamin D supports your body’s immune response so you can fight infections. The daily recommendation for children and adults is 600 IU (internal units). Both fish and fortified dairy products are high in vitamin D, so include both of these foods into your daily diet for an extra boost of vitamins.

• Try eating oily fish like salmon, mackerel, or sardines. These fish also come canned, so you can get the same nutrients if fresh varieties aren’t available.
• Dairy products like eggs and milk also contain vitamin D. Fortified types have a higher dose of this vitamin.
• Some cereals are also fortified with vitamin D. Check product labels to find types that are high in this nutrient.

3. Eat nuts and seeds for more vitamin E. Vitamin E is another building block of your immune system. Adults over 14 years old need 15 mg per day. The best sources for this nutrient are almonds, peanuts, hazelnuts, and sunflower seeds. You can also get some from vegetable oils like olive oil.

• Leafy green vegetables like spinach are also high in vitamin E. If you eat plenty of fruits and vegetables, then you’re probably already getting enough of this vitamin.

4. Get plenty of lean protein so your body can repair itself. Proteins help your body regenerate tissues, which is important for your immune response. Support your body’s repair mechanism by including plenty of protein sources in your diet. Stick to lean proteins, which are low in saturated fats, for the best results.

• Most adults need 50-60 grams of protein daily, but you might need more if you exercise every day.
• Good lean protein sources are nuts, beans, fish and shellfish, avocados, and dairy products.
• Chicken and other poultry are good sources of lean proteins and also vitamin B.

5. Take multivitamin supplements if you have any deficiencies. Most people get enough vitamins and minerals from their regular diet as long as they eat right. It’s possible, however, that you might have some deficiencies from your regular diet. If you get sick often or feel run down, you could have a nutrient deficiency. Speak to your doctor and if they recommend it, start taking a multivitamin supplement to replace any missing nutrients.

• Your doctor can usually tell if you have any nutrient deficiencies with a simple blood test.
• Remember that your body can only process so many vitamins and will expel any extras through your urine. If you already get enough vitamins, then you’re not adding anything to your body by taking a supplement too.
• Talk to your doctor before taking vitamin supplements. Some types are better than others, and your doctor can recommend the best product for you.
• You usually only need to take a multivitamin if you’re pregnant or have had bariatric surgery since there are known risks for deficiency. Otherwise, multivitamins may not have as many benefits.
• Multivitamins are not regulated by the Food and Drug Administration, so research the product before using it to make sure it’s made by a reputable company.

6. Reduce your intake of processed or sugary foods. Just as some foods help support your immune system, some others can suppress it. Avoid processed or sugary foods high in saturated fats. This includes drinks like soda.

• Enriched flour is more sugary than whole wheat varieties, so replace as many white products as you can.
• If you can’t get to the supermarket as often because of social distancing, you can still make good choices for non-perishable food items. Canned or frozen vegetables are a much better choice than microwaved dinners.

7. Reduce Stress to keep your immune system healthy. Stress drains your immune system and leaves you more susceptible to illness. While this is a very stressful time and you’ll probably find it hard to relax, you have to do all you can to reduce your stress. This helps boost your immune system so your body can fight infections much more efficiently.

• Try doing things to distract yourself from the news. Listening to music, watching movies, reading, or doing any other hobbies you enjoy can keep your mood up.
• Some good relaxing activities are meditation, yoga, and deep breathing exercises. Make some time in the morning and evening to do some of these de-stressing activities.
• Sometimes the best way to de-stress is turning off the news for a while. Checking for updates every minute will cause anxiety. Just get the news that you need and move on to other activities.

8. Sleep 7-8 hours every night. Sleep deprivation makes you much more vulnerable to viruses, so make an effort to sleep through the night. Start winding down in the evening with relaxing activities like reading or taking a bath. Then go to bed early enough to get a full 7-8 hours of sleep to refresh your immune system.

• You might have trouble sleeping because of anxiety about the virus. Taking steps to reduce your stress will also help you sleep better.
• You can also try some over-the-counter sleep aids like melatonin to help yourself sleep.

9. Stay connected with friends and family during the outbreak. Social isolation can make you feel anxious and stressed, which depresses your immune system. A good way to keep yourself grounded and calm is by maintaining your social network. Speak to your friends and family regularly, even if you can’t see them in person. This will improve your mood and you’re your immunity up.

• Video technology like Zoom or FaceTime are great ways to feel connected with people. Try doing a virtual meet-up with your friends to feel like you’re really having a gathering.
• Be honest with your friends and family if you’re feeling lonely or worried. Keeping your feelings in could cause more stress and affect your immunity.

10. Get at least 30 minutes of exercise every day. Exercise has a positive effect on immune health, so try to stay active. Commit to getting at least 30 minutes of exercise a day to boost your immunity. Aerobic activities like running, walking, or biking are best, but any physical activity is good for your health.

• Gyms in your area are probably closed to prevent the spread of the virus. Try looking on YouTube for some workout videos that you can do at home.
• If your hometown hasn’t instituted restrictions on public places, then you should still be able to exercise outside. Try running or walking in a local park to change the scenery a bit.
• As an added bonus, staying active is also good for mental health and reducing stress. This also helps your immune system.