While the countries are wrestling with imminent dangers that the corona virus poses to humanity, there are few critical measures that individuals can take to fight this pandemic.
Enjoy a Healthy Diet
While no vitamins or dietary can prevent or cure COVID-19 infection, healthy diets are essential for supporting immune systems. Good nutrition can also lower the likelihood of developing other health problems, including obesity, heart disease, diabetes, and some types of cancer.
Proper diet is essential during the COVID-19 pandemic. A balanced diet plays a vital role because nutritional deficiencies make us more susceptible to viruses and bacteria. That is why it is essential to eat nutritious foods that maintain a healthy immune system. We should consume a balanced diet including grains, beans, nuts, and seeds that provide daily nutritional value along with sweet-sating veggies and leafy greens. Avoid processed food and choose high-fiber (unprocessed) food like maize, millet, oats, wheat, and brown rice. For a snack, we can choose raw vegetables, fresh fruits, and unsalted nuts. Replace processed butter with healthier fats like olive, soy, sunflower, or corn oil while cooking. Good hydration is crucial for good health. Cut down sugar-sweetened beverages as it is a simple way to limit your sugar intake and excess calories. Instead, make a habit of drinking 2-2.5 liters of water every day.
Sleep Should not be Compromised
We heal when we rest. A healthy immune body can fight off infections more than a sleep-deprived immune system. Many experts say that getting a good night's sleep can bolster our immune system. Adults need a minimum of 7 hours of sleep every night for improved health and well-being. Unfortunately, people underestimate the importance of sleep; getting less than seven hours of sleep regularly has adverse effects.
Scientists discovered that quality sleep could strengthen the T cells in our body that fight off infection. It enhances the ability of T cells to destroy cells infected by viruses and other pathogens. On the other hand, poor sleep can lead to short-term and long-term health problems.
Don't Skip on Exercise
Exercising is a few of many ways to lower our stress level. In addition, exercising allows immune cells to perform effectively by increasing blood flow, reducing stress and inflammation, and can strengthen antibodies.
Exercising during the pandemic can be tricky as going to the gym or yoga class is not safe for everyone So, to avoid going to public places, we can exercise at home with our available equipment or no equipment at all. There are plenty of exercises that are feasible inside our home; we can use stairs for cardio, bottle jars for weightlifting, just a six-foot space for yoga, and more. This minor step will significantly influence your health, from lowering the risk of disease to improving your mood.