By now, everyone will already be aware of how Covid-19 is spreading across the globe at an alarming rate. The World Health Organisation (WHO) has noted that “the pandemic is accelerating” as more than 300,000 cases have been reported worldwide.
Various countries have responded by issuing lockdowns and Malaysia has taken a similar approach by implementing a Restricted Movement Order (RMO) which will last for four weeks.
Among the precautions one can take during this pandemic include the following:
- Practise social distancing
- Avoid touching your face
- Regularly washing your hands
- Immediately taking a bath after going outdoors and wash the clothes you wore
- Supercharge your immune system
While the first four are considered preventions, the final one may be your final shield against the virus. It is well-known that Covid-19 death cases have mostly been among people with low immune systems and the elderly. Research has also shown that a good immune system can fight back against the virus.
With that in mind, here are 4 ways to supercharge your immune system:
1. Distinctive diet
They say you are what you eat and that is true if you want to have a good immune system. It’s not only about what you take in but also what you don’t. Avoid food that is highly-processed, contain a lot of refined carbohydrates and sugar, alcohol, and tobacco products.
Instead, consume more of the following:
- Vitamin C, which is found in kiwi, broccoli, red and green peppers, and citrus fruits such as oranges and lemon.
- Protein such as chicken, beef, and fish
- Zinc, which is found in oysters, baked beans, cashews, chickpeas, and eggs
- Vitamin E, which is found in sunflower seeds, avocados, spinach, almonds, peanut butter,
2. I like to move it, move it
People already know that exercising and staying active provides health benefits. However, many still don’t make enough effort to adopt the habit! This is a great way to sky-rocket your immune system.
Your body responds to exercise by producing more of the blood cells that attack bacterial invaders. The more regularly you exercise, the more long-lasting the changes become. Research has shown that people who exercise moderately for five or six days a week have only half as many colds and sore throats as people who don’t exercise.
3. The healing powers of sleep
People in the corporate world seem to perceive a lack of sleep as a badge of honour. They proudly boast how little sleep they need to function.
As sleep scientist Matthew Walker revealed in his bestselling book ‘Why We Sleep’, we are exposed to a multitude of health perils with anything fewer than eight hours of sleep per day. The longer we stay awake, the longer our immune system is compromised.
There’s a significant decrease in mental capabilities after staying awake for 15 hours. Additionally, driving after 19 hours without sleep is as dangerous as being legally drunk! Furthermore, there are correlations between depression and a lack of sleep.
Adequate sleep keeps us energised, mentally sharp, emotionally happy, and our immune system in top condition!
4. Stress, stress, please go away!
Here’s a quick fact – stress is an immune system wrecker! Therefore, reducing stress in your daily life may help support normal immune system functions. It has the ability to prevent infections and other disorders.
Exercise and sleep (which are two elements mentioned previously) help eliminate stress. Beyond those two, the following have been backed by science to also help:
- Surround yourself with love and forge strong relationships with family and friends.
- Eliminate drama and negative energy from your life
- Spend more time in nature
- Help others and engage in acts of altruism
- Smile more often!
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