10 Ways to Immunize against Corona Virus
Coronavirus has emerged out to be one of the major concern for everyone around the globe. Each one of us has suffered either mentally, emotionally or physically because of this deadly virus.
The immune system is a multifaceted and sophisticated network of specialized organs, tissues, cells, proteins, and chemicals, that protects the host from a range of pathogens, such as bacteria, viruses like coronavirus, fungi, and parasites, as well as cancer cells.
The best way to avoid getting the flu indeed is to refrain from coming into contact with someone who has the virus, and wash or sanitize your hands before you touch your eyes, nose, and mouth. These actions are effective in cutting down your exposure risk, but they are still not fool-proof.
Do you know that you touch up to 300 different surfaces every 30 minutes and the average person touches his/her face 2-4 times per minute? Unless you quarantine yourself at home and do not come into contact with the outside world, it is unrealistic to believe that you can completely avoid coming across an infectious virus like the flu.
However, there is no need to panic yet. Being exposed to a virus does not mean you will get sick. The determining factor is the health of your immune system.
An Overview of Content
You Can Be Exposed To The Flu Virus But Not Get Sick
In a study by the University of Michigan, researchers found that when they infected 17 healthy people with the flu, only half of them got sick. The other half felt perfectly fine. Interestingly, the researchers also found that all the subjects elicited an immune response, regardless of whether they felt sick or not.
Therefore, you can greatly lower your risk of coming down with the flu by boosting your immune system. The key is to modify your daily lifestyle habits.
Ways To Boost Your Immune System
Optimize Your Vitamin D
If you are vitamin D deficient, your immune system will not activate to do its job. Multiple studies have shown that the higher your vitamin D level, the lower your risk of contracting colds, flu, and other respiratory tract infections, thereby preventing coronavirus.
The best way to increase your vitamin D level is by sun exposure.
If you do not get regular sun exposure, the next best option is to take a supplement. Most people need a daily dose of 5,000 to 8,000 IU to achieve the optimal level.
Vitamin C
More than half a century of research has shown vitamin C to be a crucial player in various aspects of the immune system, particularly the immune cell function. It affects your immune health in several ways. Its antioxidant activity can decrease inflammation, which may help improve your immune function.
Research shows vitamin C is essential for the growth and repair of tissue all over the body. Vitamin C helps heal wounds and repair and maintain healthy bones, teeth, skin and cartilage — a type of firm tissue that covers the bones. As an antioxidant, vitamin C fights free radicals in the body which may help prevent or delay certain cancers and heart disease and promote healthy ageing.
It’s water-soluble and found in many fruits and vegetables, including oranges, strawberries, kiwi, bell peppers, broccoli, kale, lemons, and spinach.
The recommended daily intake for vitamin C is 75 mg for women and 90 mg for men. While it’s commonly advised to get your vitamin C intake from foods, many people turn to supplements to meet their needs.
Exercise Regularly
Studies have clearly shown that if you have an active lifestyle and if your vitamin D level is optimized, the likelihood of you getting the flu decreases quite dramatically.
Researchers noted that each round of exercise may lead to a boost in the circulation of immune cells in your blood. These cells work to neutralize pathogens throughout your body. The better these cells circulate, the more efficient your immune system is at locating and defending against bacteria and viruses like coronavirus.
Maintain A Healthy Gut
Your gut flora plays a major role in the health of your immune system. There are about 500 species of bacteria, weighing over three pounds, residing in your digestive system. This so-called gut flora includes both beneficial as well as harmful bacteria. It is, therefore, critical in maintaining a healthy balance between the two. When there is an overgrowth of bad bacteria and not enough good bacteria, your immunity declines and you are more susceptible to getting colds and flu.
The following are some factors that pose the greatest dangers to your healthy gut flora:
- A diet, low in fibre and high in sugar and refined carbohydrates.
- Antibiotic use.
- Excessive alcohol use.
- Herbicides and pesticides in foods.
- Genetically modified foods which can alter your gut flora.
Make Sure You Are Not Zinc Deficient
Zinc is an essential trace mineral that is key to the normal functioning of the immune system. It is critical for proper T cell and natural killer cell function as well as lymphocyte activity. It is also directly involved in antibody production to help fight infection.
Zinc deficiency has become rather prevalent in the general population. As the body does not store zinc, it is important to get enough zinc from your diet every day. Additionally, people who regularly drink alcohol may have low zinc levels because the ethanol present in alcohol decreases zinc absorption and increases its excretion.
Zinc is found in oysters (which have the highest zinc content by far), Alaskan King crab, lobster, meats, beans, eggs, nuts, and seeds, especially pumpkin and squash seeds.
Normal supplementation is about 15-30 mg daily in men and 10-20 mg in women. You can use more zinc temporarily to correct the deficiency. However, for long-term supplementation, you should balance it with copper (1-3 mg) to prevent developing mineral imbalances.
Researchers found that zinc supplementation significantly reduced the occurrence of infections in older adults and improved their immune function.
Famous Indian Herbs
Certain Indian herbs and superfoods like Giloy (Tinospora Cordifolia), Tulsi (Ocimum tenuiflorum), Turmeric (Curcuma longa), Ginger (Zingiber officinale), and Garlic (Allium sativum). Tulsi and Giloy have been used for thousands of years in Ayurveda for their diverse health benefits and healing properties. They act as a preventive measure for various viruses like coronavirus.
- Tulsi – has many medicinal properties. The leaves strengthen the stomach and help in respiratory diseases.
- Giloy – Giloy is packed with antioxidants which may fight free-radicals and disease-causing bacteria. Giloy juice is known to flush out toxins and purify the blood.
- Turmeric – has been used for its medicinal, antioxidant, and anti-inflammatory properties for thousands of years. It boosts the immune system, even in people with immune disorders.
- Ginger – has many potent anti-inflammatory compounds, including a variety of antioxidants, which are substances that protect your body from damage by unstable molecules called free radicals. It has antimicrobial potential as well which can help in treating infectious diseases.
- Garlic – can boost the number of virus-fighting T-cells in your bloodstream — important because colds and the flu are caused by viruses.
Get Sufficient Sleep
Research into the effects of sleep deprivation on the immune system found that even short-term loss of sleep has a significant impact on how the immune system functions.
One reason the immune system is so closely tied to sleep is that certain disease-fighting substances are released during sleep. The body needs these hormones, proteins, and chemicals to fight off disease and infection. Sleep deprivation, therefore, decreases the availability of these substances and increases the susceptibility to attacks by bacteria and viruses like coronavirus. You may also be sick for a longer period as the body lacks the resources to properly fight whatever that is making you sick.
Adults generally need 7-8 hours of sleep a night while children and teens need more, ranging from 9-11 hours.
Learn How To Effectively Cope With Stress
Stress has a major influence on the functioning of your immune system, which is why you are more likely to get sick when you are under a lot of stress. So, be sure to take time to de-stress and unwind using stress management tools like exercise, meditation, massage and social support.
Be Optimistic
Your mindset has a tremendous influence on your physical health. Study after study continues to bear this out.
A sunny outlook will not only help protect your body from stressors that can lead to serious illnesses like heart disease, but it can also help boost your immune system’s ability to fight off colds, flu and viruses like coronavirus. Numerous studies support the belief that people with an upbeat and positive perspective tend to be healthier and enjoy longer lives than those who are gloomy and cynical about the future.
Being able to manifest positive emotions and happiness is one of the greatest gifts human beings possess. Yet, being happy is a choice you need to make, much like choosing to exercise or eat right.
Eat More Foods That Are Immunity Boosters
- Cruciferous vegetables such as broccoli, cauliflower, cabbage, kale, collard greens, mustard greens, bok choy, Brussels sprouts, and turnips contain a chemical called sulforaphane that switches on a set of antioxidant genes and enzymes in specific immune cells.
- Green tea is about 40% polyphenols by weight and is the most powerful of all the teas. Studies show that green tea contains compounds called catechin, which support a strong immune system.
- Berries are very high in antioxidants and consist of compounds that boost natural immunity.
We can fight and prevent coronavirus by strengthening our immune system and maintaining a positive outlook towards it.
Note – A major part of this post is an adaptation of the article by Carol Chuang – a Certified Nutrition Specialist and Certified Gluten Practitioner with a Masters degree in Nutrition.
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Thanks, Ankit for ur appreciation:)