How to Fight against Coronavirus – Boosting Immunity Through Diet, Exercise and Mood

How to Fight against Coronavirus – Boosting Immunity Through Diet, Exercise and Mood

As the Coronavirus situation intensifies, you might be wondering: How can I keep myself healthy?
The answer lies in following the latest guidelines on social distancing, proper hand washing and your local stay-at-home directives.

But there are also ways to strengthen your own immune system. Being physically active, meditating and managing stress, and getting adequate sleep help, too. Keep reading to find out why those habits boost your immunity and how you can take advantage of their benefits.

It has been advised to incorporate these everyday practices to your daily routine for the general upkeep of your health:

Drink warm water daily

Practice the art of meditation including Yoga and Pranayam for at least 30 minutes everyday
Make sure you add spices like Haldi, Jeera, Dhaniya and Garlic to your cooking to help ensure that you have a strong immune system that can fight this infection.
Drink warm water daily


If you’re in contact with Coronavirus, it doesn’t matter how many oranges you eat, you’re going to get it. It is true that malnutrition can impair your ability to fight off illness and infection,but if you eat an otherwise balanced diet, loading up on specific “super” foods like kale, berries, or anything else won’t provide any additional benefits.

So, if you’re not in the habit of eating a variety of fruits, veggies, and lean sources of protein, now is a good time to start. Following common-sense dietary advice is enough to keep your immune system in good shape, no super foods required.

Healthy diet

While sugar and heavily-processed foods are linked to chronic health issues over time, there’s no evidence that a single donut is going to increase your risk of catching a virus.

Unless you have a nutritional deficiency, experts say no amount of vitamin shots, juices, or infusions will prevent you from getting sick if you come into contact with a pathogen like the Coronavirus.

There is an exception to the general rule that supplements won’t really help prevent illness, and that’s vitamin D (in moderate doses). Research has shown that the immune system needs vitamin D to fight off viruses — while it won’t protect your from getting the virus if you’re exposed, it could reduce the severity of the illness and help make recovery easier.

It’s also a common cause of nutrient deficiency. You can get vitamin D naturally through sunlight, which many people have less access to during darker, colder months of flu season. It’s also found in some foods, including fatty fish like salmon, tuna and mackerel, and in small amounts in beef liver, eggs, cheese, and mushrooms.

Excessive alcohol use can also impair the immune system and the body’s ability to heal itself, according to research.

Your immune system needs energy and nutrients obtainable from food And staying well hydrated helps the body to flush out toxins, too.

Some of the foods that best provide you those nutrients needed by your immune system are broccoli, oats, apples, nuts, and leafy greens.

Oranges, bananas and apples can be cut into pieces and frozen to be added later to smoothies. Carrots, turnips and beets as well as cabbage, broccoli and cauliflower are relatively nonperishable. Garlic, ginger and onions are also easy to store.

Beans, chickpeas, lentils and other pulses are great sources of vegetable protein, fibre, vitamins and minerals. Use them in stews, soups, spreads and salads.

Wholegrain rice and pasta, oats and atta have a long shelf life and contribute to fibre intake.

Wholegrain bread can conveniently be frozen for later use, ideally in slices. Potatoes and sweet potatoes are also long-lasting and good sources of carbohydrates. Leave the skins on for extra fibre and flavour.

Dried fruits, nuts and seeds may serve as healthy snacks or can be added to porridge, oats, salads and other meals. Peanut butter is also a good option.

Eggs are a great source of protein and nutrients and are incredibly versatile. Opt for boiling or poaching rather than frying.

Milk processed at ultra-high temperature in a carton will be relatively shelf stable. Powdered milk is another shelf-stable option.


One of the most evidence-supported ways to stay healthy, though, also happens to be free — getting enough sleep.

That means 7-9 hours each night for most people, according to Harvard Health.

While you’re asleep, your body uses that time to do critical recovery and repair of essential functions, including your immune system.

Just one night of poor sleep can reduce your immune cells by as much as 70%, research shows.
Exercise can also keep your body functioning well, since research shows that it reduces inflammation and supports infection-fighting cells.

If you’re working from home or staying out of the gym, there are plenty of ways to still get your sweat on — body weight movements like burpees, lunges, push-ups and more can give you a quick full-body workout with no equipment. As an added bonus, endorphins from exercise also reduce stress.

Stress can also make a big difference for your immune system, particularly when there are alarming or uncertain events happening in the world around you.

Additionally, when under stress, it’s not uncommon for people to engage in coping strategies such as drinking excessive alcohol, smoking cigarettes, eating a poor diet, or not getting enough sleep, which can also negatively impact the immune system.

Yes, this means managing fears about the Coronavirus itself — good strategies include taking breaks from social media and relying on trust media sources for information, both of which can help you avoid panic and misinformation.

How you choose to relax will vary from person to person, whether that’s taking a walk outside, curling up with a favorite book, or taking time to meditate or practice yoga or another soothing habit each day.

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