For our immune system to work well, we need to choose nutritious, antioxidant-dense foods. Death from infections in the developing world often results not from the infection itself, but from the body's inability to fight it due to nutrient deficiencies. To prevent deficiency diseases such as scurvy and rickets, we all need to focus on improving the quality of our diet, as more than 90% of Americans are deficient in one or more nutrients at minimum doses. Since diabetics are more likely to die from COVID-19, this is a great opportunity to cut out immune-suppressing sugar and starch.
Cut out sugar and refined starches
Go on a sugar and junk food detox. Studies have shown that refined sugars can suppress your immune system for hours. Limiting starches and sugars will help your immune system work better and your overall health will improve. It helps you detox from sugar and starch and reset your body to a healthy state.
Ensure adequate protein intake
Protein is critical for immune function, and protein malnutrition is a major risk factor for death from infections. Consume about 1 gram/kg of protein per day, or about half your body weight, or about two and a half servings of organic, clean animal protein. Plant-based proteins (legumes, nuts/seeds) are sufficient if consumed in adequate amounts.
Add garlic, onion, ginger and lots of spices (thyme, turmeric, rosemary) to your meals!
Add it to your salads as well as soups and vegetable dishes. Garlic and onion offer broad-spectrum antimicrobial properties.
Eat colorful fruits and vegetables high in vitamins C and A, which support the immune system
Leafy greens, cruciferous vegetables (broccoli, Brussels sprouts and cauliflower), peppers , choose sweet potatoes and zucchini. Aim for 2 servings of fruit and 8 or more servings of vegetables!
Eat fermented foods to support your microbiome and immunity
At least 1 serving every day Consume home-made yoghurt, probiotic sauerkraut and kefir.
Alkalize your body
Sugar and processed foods tend to make your body slightly more acidic and more susceptible to the COVID-19 virus. Consuming 2 to 3 servings of vegetables and fruits a day is a good way to alkalize your body. You can try making large vegetable and bone broth soups, which can help increase your pH.
Drink plenty of fluids, especially warmer fluids
Drinking adequate fluids improves immunity It supports all your body's functions, including your body system. Make soups and broths (always best with fresh vegetables) and consume throughout the week. Drink herbal teas such as ginger and turmeric tea. Always keep a bottle of water with you. Avoid concentrated fruit juices and sugary drinks as their sugar content is harmful to the immune system.
Adequate sleep
We all know that sleep repairs and heals the body. Without adequate sleep, optimal immune function is impossible! Go to bed early for a better rhythm. Aim for seven to eight hours of sleep a night. It is also very helpful to use a variety of relaxation and breathing techniques throughout the day to help with stress and allow the mind to rest!
Exercise regularly.
Mild to moderate exercise (about 30-45 minutes) helps strengthen the immune system. When you feel your immunity decreasing, avoid extreme exertion such as training for endurance.
Do meditation and yoga
The data is clear. Increased stress levels increase susceptibility to viral infections. In one study, volunteers were injected with cold virus into their nasal passages. Only those who scored high on the stress survey were defeated. Now is the time to learn meditation, double your practice, do yoga, take hot baths, breathe deeply, practice massage at home with your loved ones.
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