Apart from physical dissociation, also known as social dissociation or proper hygiene practice, no additional dietary changes or lifestyle changes can protect you against developing COVID-19.
The following strategies can improve your immune health but are not specifically protected from COVID-19. We will also learn about the list of the natural defenses your body has against disease.
Table of contents
Here are 9 tips to naturally improve your immunity.
1. Get enough sleep
Sleep is closely linked to immunity.
In fact, poor or inadequate sleep is associated with a greater risk of illness.
In a study conducted on 164 healthy adults, people who slept less than 6 hours per night are more likely than those who slept 6 or more hours per night to get cold.
Appropriate rest can enhance your natural immunity. Moreover, when you are sick, you can sleep longer to better fight the disease with your immune system.
Adults should be expected to sleep for 7 or more hours every night, whereas younger children and babies need 8–10 hours each and up to fourteen hours.
Try limiting screen time to an hour before bed when the blue light from your phone, TV, and computer may interrupt your circadian rhythm, or the natural wake-sleep cycle of your body when you get troubled sleeping.
Note: Insufficient sleep can increase your risk of sickness. Most adults are expected to sleep at least 7 hours a night.
2. Eat more whole plant foods
Whole vegetable products such as fruit, vegetables, nuts, seeds, and legumes are rich in nutrients and antioxidants to prevent harmful pathogens.
In these foods, antioxidants help to reduce inflammation by combating unstable compounds called free radicals, which can cause inflammation when they build up at high levels in your body.
Chronic inflammation is associated with numerous conditions of health, including heart disease, Alzheimer’s disease, and certain cancers.
The fiber in plant foods, meanwhile, feeds your gut microbiome or the healthy bacterial community in your intestine. A strong gut microbiome can increase your immunity and help protect your body from harmful pathogens through your digestive tract.
In addition, fruit and vegetables contain nutrients such as vitamin C that can decrease cold life.
Note: Several plant foods have the potential to reduce your susceptibility to disease by antioxidant, fiber, and vitamin C.
3. Eat healthier fats more
Healthy fats can boost your body’s immune reaction from pathogens through reduced inflammation, such as those found in olive oil and salmon.
Although a normal reaction to stress and injury is low-level inflammation, chronic inflammation can suppress your immune system.
The highly anti-inflammatory olive oil is associated with a lower risk of chronic diseases such as heart and type 2 diabetes. In addition, it can help your body combat harmful bacteria and viruses which cause disease.
Omega-3 fatty acids, like salmon seeds and chia seeds, also prevent inflammation.
Note: Highly anti-inflammatory healthy fats, such as olive oil and omega-3. Since your immune system can be suppressed by chronic inflammation, these fats can combat illnesses naturally.
4. Eat more fermented food or take an extra probiotic
There are rich fermented foods, called probiotics, with beneficial bacteria that populate your digestive tract.
Yogurt, sauerkraut, kimchi, kefir and naturum are among these foods.
Research suggests that your immune cells can differentiate between normal, healthy cells and harmful invaders by a flourishing gut bacteria network.
In a 3-month study, 126 children had an infectious infection of about 20 percent less in their childhood than a control group who were drinking just 2.4 ounces (70 mL) of fermented milk daily.
If you are not eating fermented foods on a regular basis, probiotic supplements are an option.
In a 28-day survey, 152 people with Rhinovirus infections had a stronger immune response and lower level of the virus in their nostrils than their control group in those who supplemented Bifidobacterium animalis in their probiotic.
Note: Well-connected health and immunity. It can strengthen your immune system to identify and target harmful pathogens by fermented foods and trials.
5. Limit uses of sugar
Research has shown that added sugars and refined carbs can make a disproportionate contribution to obesity and overweight. Obesity can also increase your risk of sickness.
According to an observational study of around 1,000 people who received the flu vaccine with obesity twice as likely to be infected with the flu as individuals who received the vaccine without obesity.
Curbing your intake of sugar can reduce inflammation and help reduce weight loss by reducing your risk of chronic conditions such as type 2 diabetes and heart disease.
Since your immune system can all suffer from obesity, Type 2 diabetes, and cardiac disease, limiting the addition of sugars is an important element in an immune-boosting diet.
You should try and limit your intake of sugar to less than 5% of your calories daily. For a 2000 calorie diet, this means approximately 2 tablespoons (25 grams) of sugar.
Note: The addition of sugars contributes substantially towards obesity, type 2 diabetes and heart disease. Reducing your intake of sugar may decrease inflammation and your risk.
6. Do some moderate exercise regularly
Although lengthy intense workouts can suppress your immune system, moderate workouts can boost your immune system.
Studies suggest that even a single exercise session in people with compromised immune systems can boost the effectiveness of vaccines.
In addition, regular, moderate exercise can help reduce inflammation and regularly regenerate your immune cells.
E.g., swimming, steady cycling, jogging, and light walking are some examples of moderate exercise. Most people should try moderate exercise for at least 150 minutes per week.
Moderate exercise may reduce inflammation and encourage healthy immune cell turnover. There are great options for jogging, biking, walks, swimming, and hiking.
7. Drink sufficient water
Hydration doesn’t need to protect you against germs and viruses, but it is important for your general health to prevent dehydration.
Dehydration can make you feel headaches and impede your performance, focus, mood, digestive activity, and the function of the heart and kidney. These complications can make you more susceptible to disease.
You must drink enough fluid every day to keep your urine pale yellow to prevent dehydration. Water is advisable because it is free of calories, sugar, and additives.
While tea and juice are also hydrated, because of their high sugar content it is best to limit your intake of fruit and sweetened tea.
As a general guide, if you’re thirsty, you should drink and stop if you’re out of thirst. If you practice intense activities, work outside, or live in a warm climate, you might need more fluids.
Note: Since you are more prone to illness due to dehydration, be sure to drink plenty of water every day.
8. Manage your level of stress
Stress relief and anxiety are essential for immune health.
Long-term stress promotes inflammation and immune-cell function imbalances.
Long-term psychological stress in particular can suppress child immune reactions.
Meditation, exercise, journaling, yoga, and other attentiveness practice can help you to manage your stress. You can also benefit by being visited virtually or in-person by a licensed counselor or therapist.
Note: Less stress can help to make sure your immune system works properly through meditation, yoga, exercises and other practices.
9. Food Supplements
You can easily use supplements if you are told they are capable of treating or preventing COVID-19.
These are unfounded and false assertions, however.
However, several studies show that the following supplements can improve the overall immune response of your body:
Vitamin C: According to a survey of more than 11,000 people, the daily consumption of 1000–2,000 mg of vitamin C reduced cold life by 8% in adults and 14% in children. However, additional treatment did not prevent the cold from starting.
Vitamin D: Deficiency in Vitamin D may increase your chances of sickness, which can prevent the supplement. However, taking Vitamin D does not seem to provide additional benefits if you already have adequate levels.
Zinc: In a review with 575 people with the common cold, the duration of a cold supplement of more than 75 mg zinc per day was reduced by 33%.
Garlic: A 12-week study of high quality in 146 people found that the incidence of the common cold was reduced by about 30 percent with garlic. More research is necessary, however.
Echinacea: One trial in more than 700 people showed that echinacea-takers recovered slightly faster from colds compared to placebo-takers or those not treated.
While the above-mentioned studies have shown potential, these supplements do not mean they are effective against COVID-19.
In addition, supplements are prone to mislabeling as the Food and Drug Administration does not control them (FDA).
So only supplements tested independently by third parties such as U.S. Pharmacopeia, NSF International and ConsumerLab should be purchased.
Note: While some supplements may be effective against viral infections, none against COVID-19 have proven to be effective. Make sure that you buy products tested by a third party if you decide to add them.
To strengthen your immune system, you can make several lifestyle and dietary changes today.
This includes lowering your intake of sugar, hydration, regular workouts, sleep, and stress management.
While neither of these suggestions can prevent COVID-19, they can strengthen the defense against harmful pathogens in your body.
You can follow our 9 ways to strengthen the natural defenses of your body to fit your body.