The Coronavirus has gained the attention of the world due to its potential to become a global pandemic. Since its unveiling in December 2019, the virus has continually spread from China to different parts of the world.
Recently, Nigeria confirmed its first case in Sub-Saharan Africa. This calls for the public to take more precautions in protecting themselves from the virus. Other than taking preventive measures, one of the best things you should be doing is building a strong immune system.
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The state of your immune system determines how well you would fare if you were to catch a viral infection like the Coronavirus.
In this article, I list 5 important things you should be doing every single day to fortify your body against any infection that comes your way.
Reduce Stress
Stress is one of the chief factors that affect the immune system. When you’re constantly under stress, your body produces a hormone called cortisol in large amounts and this leads to high levels of inflammation throughout the body. Suffering inflammation for long periods of time may eventually lead to the damage of healthy cells and organs including the brain and the heart. This would leave your body incapable of dealing with a viral infection.
Try to reduce stress by prioritising your daily activities, spending time with friends and loved ones, exercising, and meditating. In numerous studies, meditation has been shown to significantly reduce levels of stress.
Take In Essential Vitamins And Nutrients
It goes without saying that vitamins and minerals are paramount when it comes to building a strong immune system. Some of the most essential nutrients that ensure a strong immune system are zinc, vitamin C, iron, and vitamin D. While you can get the others through dietary sources or supplements, vitamin D can be easily gotten from the sun. Try to expose yourself to sunlight for at least 30 minutes every day. Also, you can start taking vitamin D supplements if you live in an area that is exposed to little sunlight. It is important to undergo some testing to find out which nutrients and minerals you are deficient in.
Get Enough Quality Sleep
The quality of sleep of an individual can have a significant impact on his or her state of health. Sleep helps to reduce stress and maintains several functions in the body. In addition, good sleep aids in the production of a special kind of white blood cells called T cells. These T cells play a major role in defending the body against bacterial and viral infections. So, if you are not getting sufficient amounts of sleep on a daily basis, your body may have a reduced amount of T cells, leaving you susceptible to viral infections. Try to get quality sleep every night which can range anywhere from 6 to 9 hours depending on person-to-person.
Engage In Moderate Exercise
The fitter you are the stronger and more capable your immune system will be at dealing with germs and viral infections. Get into the habit of performing some level of exercise every single day. You can vary your exercises from jogging, fast-paced walking, gym workouts, to bodyweight exercises. Whatever you do, don’t push yourself beyond your limit as stress could lead to counterproductive results.
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Eat A Balanced Diet
While nourishment can come from taking supplements such as vitamin C, E, and A in the multivitamins, numerous studies suggest that these supplements may not do much for your body except you were already deficient in them. Instead, it is better to focus on eating a balanced diet that will provide you with all these nutrients and minerals needed to maintain a healthy immune system.
Finally, it is important to pay attention to simple precautions like hand-washing. Like all viruses, the coronavirus spreads through contact with an infected person who coughs or sneezes. When an infected person coughs or sneezes, droplets of their saliva can fall on people or objects around them. This can be easily picked up by the hands, resulting in infection.
Try as much as possible to wash your hands as regularly as possible or keep a hand sanitiser handy. Keep your hands away from your face. Stay as far as 6 feet away from anyone coughing or sneezing around you.
Now that you are aware of the steps to take to protect yourself and your loved ones from any virus that comes your way, start doing what you can today!
Disclaimer: I am not a licensed healthcare professional. Consult your doctor before making any lifestyle changes.
Sources:
NCBI
Science Daily
Everydayhealth
Scmp
MigRelief
Featured Image Source: The New York Times
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