The Covid-19 pandemic has spread at an alarming rate worldwide. During this lockdown period normal peoples who are staying at home are more than safe. But the people who are in the healthcare profession and polices, are less safe than normal home locked peoples. Because these front line warriors fight against this virus daily. Doctors and nurses have to take care of Covid-19 affected peoples and police have to patrol all the areas looking for safety purposes, it may be COVID-19 affected or may not be. So it is most important for the frontline warriors as well as for the home locked people to protect themselves by boosting their healthy immune system taking some steps forward. Here are our 7 ways to keep your healthy immune system strong during this pandemic.
How to keep your healthy immune system strong during the pandemic of Covid-19:
1. Be Active:
Physical Activity can give a boost to an immune system. Daily exercise improves the immune and metabolic system of the body. It also increases the production of antibodies and T-cells in the body. Regular exercise also decreases the stress hormones like adrenaline and cortisol. It also gives strength to the immune system. By doing the exercises, heat produces in the body which kills pathogens in the body. It also results in sweating which is good for health.
According to Research, if somebody exercises a minimum of 5days a week, it reduces the risk of respiratory infection. A morning walk can be done keeping a 6-foot distance from others for maintaining social distancing.
2. Eat Right and Healthy:
Eating is one of the most important key for the immune system. Healthy foods lead to a healthy microbiome which leads to a healthy immune system. It can help to fight against infection. The Mediterranean diet is one of the healthiest diets in the world. If you can take daily a Mediterranean diet with vitamin D, continuing for 1 year, it will increase the number of immune cells i.e. T-cells.
3. Take Sufficient Sleep:
Sleeping is very important for the health and the immune system. Sleep refreshes the mind and body, so it can be said that it reboots the immune system. If you are not taking sufficient sleep then it will increase the production of stress hormones like adrenalin and cortisol. It not only keeps you awake but also creates stress on the immune system.
It is scientifically proved that a minimum of 6 to 7 hours of sleep per night is needed for a person to be healthy. The immune system is kept stronger by taking sufficient rest. Now the timing of sleeping varies according to age. 6 to 9 hours sleep is needed for the persons between the age of 18 to 64 years and above 64 years, 6 to 8 hours of sleep is necessary.
4. Practice Good Hygiene:
To prevent the spreading of the COVID-19 virus follow the quarantine protocols such as using protective equipment (Masks), cleaning houses with little liquid, washing hands with alcohol-based sanitizer, etc. should be used to clean and hygiene. These few tips can be applied by common people to stay hygiene and clean. Use of protecting equipment is a must for the front liner warriors like Doctors, Nurses, and Police. They are only hope.
5. Keep Your Mind Active:
Staying at home, doing nothing makes your mind full of dull. So keep using your mind by reading books or watching the news or anything you like and you don’t get tired of it. Basically, we want to say that, do some works using mind, so your mind will remain fresh.
6. Stay Outdoor Minimum 30 Minutes per Day:
In a recent study it is seen that peoples who spent sometimes of a day at outdoors, it affects good health in terms of physically as well as psychologically. Staying inside a home for more than one month may effect on the mind and it may create a bad mood. So there is no problem if people go outdoor for half an hour, maintaining the protocols of COVID-19.
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7. Stay in Touch during Social Distancing:
During this lockdown, get in touch with friends, family, and relatives via phone call, video call, and messaging. This will help you to share your feelings, depression, and happiness, reducing stress. Besides this, it also helps to get in touch with them who are lost in daily life.