Let’s not deny this. We all take our health for granted at some point or other in our lives. Until something life-changing crops up. You know where this is headed. The Covid-19 pandemic.
Covid-19 has changed the entire digital landscape worldwide. It’s placed a spotlight on the digital tools that have long been available but struggled for meaningful adoption. Whereas you’d think twice about buying that carton of eggs online before this, now it’s the only way we can get access to them as we are confined to our homes.
That’s great and all. But what we fail to realise is that as we sit within the comfort of our sofas ordering pizza for lunch, burgers for dinner and snacks for everything in between, we’re packing on the kgs and weakening our immune systems. Whatever little exercise we used to get walking to our workplaces (from our cars) is now non-existent because we’re mostly working from home.
Now is the time, more than ever to get our immune system into tip-top condition lest we forget that it’s not only Covid-19 that we should fear, it’s our sedentary and stressed lifestyles that might eventually do us in.
Boost Your Immune System Through Exercise and Physical Activity
- Put on those Airpods or Bone Conduction Headphones (our director Dev swears by them) and walk briskly around the house or up and down the stairs for 10-15 minutes 2 to 3 times per day.
- Try unorthodox exercises like handstands or lifting bags of ‘beras’ to break the monotony.
- If you live in an apartment, try taking the stairs instead of the lift.
- Try yoga to reduce anxiety and increase a sense of serenity.
- Do an exercise video and put it on TikTok. That’s the rage now, isn’t it?
Adopt Healthy Lifestyle Habits
- Don’t forget to eat on time every time every day. What you eat matters too of course so cut down on the snacks and junk food
- If you can’t help but snack, then change what you snack on. Keep less healthy snacks out of reach and sight. Have more fruits and vegetables on hand. Yoghurt and muesli bars taste great too
- Get sufficient sleep on a regular basis. Go to bed at a predefined time every night and take half an hour to wind down before turning in. That means no staring at your phone or other digital gadgets.
- Manage your stress levels. Focus on the things that matter
- Stay hydrated
Enhancing Your Immune System Through Nutrition
- Vitamin C – the mother of all vitamins, it contains antibodies to fight against bacteria and infections. Studies are underway to confirm its role in mitigating Covid-191
- Vitamin D3 – useful to maintain strong and healthy bones and recently found its place in the prevention of Covid-192,3 by way of preventing respiratory infection4
- Vitamin E – an essential antioxidant that helps in fighting cell damage.
- Zinc – another antioxidant that plays a role in our immune system by activating T-cells that trigger the body to respond to infections4
- Vitamin B – not only helps to maintain a healthy immune system but it could potentially reduce Covid-19 symptoms5
- Selenium – a mineral that’s essential for immune health. Animal research demonstrates that selenium supplements may enhance antiviral defence against influenza strains, including H1N16
- Curcumin – well known for its analgesic, antiseptic and anti-inflammatory properties, it can aid the body’s immune response4
The fact is, no one knows what’s in store for us in the coming months. Covid-19 vaccines might still be a long way off. And even then, we’re unsure of its efficacy or safety in the long run. Meanwhile, there’s a wealth of data that shows the role that good nutrition plays in supporting our immune system. So why not take good care of this immune system and arm ourselves with good health? We’ll be prepared for the uncertainties of this pandemic and feel great at the same time. Definitely a win-win situation.
References:
- ‘Vitamin C and Covid-19, A Review’ https://www.news-medical.net/news/20201023/Vitamin-C-and-COVID-19-A-Review.aspx
- ‘Vitamin D can help reduce Covid-19 risks: Here’s How’ https://www.healthline.com/health-news/vitamin-d-can-help-reduce-covid19-risks
- ‘Vitamin D for Covid-19: A case to answer?’ https://www.thelancet.com/journals/landia/article/PIIS2213-8587(20)30268-0/fulltext
- ‘20 Vitamins and Supplements to Boost Your Immune Health for Covid-19’ https://www.medicinenet.com/covid_19_supplements/article.htm
- ‘Be Well: A Potential Role for Vitamin B in Covid-19’ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7428453/
- ‘The 15 Best Supplements To Boost Your Immune System Now’ https://www.healthline.com/nutrition/immune-boosting-supplements#615.-Other-supplements-with-immune-boosting-potential