At this time, people can get various illnesses, both COVID and non-COVID. So, it is very important for you to make sure that you have a strong immune system. Pay more attention to your health so your body can fight the viruses and other microorganisms in case you become exposed to them.
What can you do to strengthen your body's defenses? Here are a few health recommendations for you. Observe them and will do well healthwise even in the midst of a pandemic.
1. Take your daily dose of Vitamin C
To fight colds and prevent the flu, vitamin C is essential. You need to take vitamin C daily because the body cannot store it. You may choose a chewable or an effervescent tablet that dissolves in water.
While it is good to eat oranges, broccoli, and other vitamin C-rich foods, you may need to take your vitamin C supplement to satisfy your required daily dosage of the vitamin.
According to the NIH Office of Dietary Supplements, the daily upper limits for vitamin C intake are the following:
2. Don't forget Zinc.
Zinc is an often neglected mineral. But that should not be because of the many health benefits of zinc. This mineral can help to boost your immune system, minimize inflammation, speed up healing and lower the risks of age-related disease.
Because the body can't produce zinc, it is necessary to proactively consume a supplement or foods rich in zinc (mostly protein foods like red meat, poultry, beans). For optimal health, only a small amount of Zinc is needed daily as shown in the table below.
3. Consume Probiotics for better gut health.
A healthy gut helps to strengthen your immunity. Probiotics, like yogurt, miso, tempeh, kimchi, and kombucha, can help keep your gut healthy. It helps the body to produce antibodies and offset most respiratory problems. You definitely ought to take probiotics.
Boost your immune system with food
4. Take garlic oil supplements daily.
Even if you don't like the taste or smell of raw garlic, you need this immunity booster. Garlic is one of nature’s most potent foods and it does wonders to prevent diseases and improve your overall health. It contains allicin, which has medicinal properties.
You don't have to force yourself to eat a lot of garlic. It's easier to just buy garlic oil supplements in the form of a capsule and take one or two daily.
5. Exercise regularly but don't overdo it.
Did you know that exercise can boost your immune system? Because exercise gets your blood circulation going, your antibodies and WBC circulate faster and help to detect illnesses faster. Also, when body temperature increases during and after exercise, bacteria may be prevented from growing.
So, it's good to do your daily exercise. But be careful not to engage in excessive exercise as it can lower your immunity. Your goal is to break a sweat and get your heart pumping. Don't work out to a point of exhaustion. You will be straining your central nervous system unnecessarily.
6. Get enough sleep.
Adults need to sleep a minimum of 7 hours daily to stay healthy. According to a research study from Germany, sound sleep helps to improve the function of T cells. T cells play an important function in the immune system as they kill virus-infected cells or cancer cells. So be sure to get enough sleep every day.
Don't neglect your health and you'll boost your immunity. Be sure to have a better fighting chance against COVID-19 or any other disease that may affect your body. Do the recommended steps above now.
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