#STOP #CORONA_CHAIN
Though there is no certainty that you can prevent your family from being exposed to or contracting COVID-19, following these steps may help to build and strengthen your immunity. As you safeguard your family, you will not only feel better, but have an immune system strong enough to recover quickly.
Here are things you can do now to build immunity against viruses.
Improve your diet
A proper diet is likely the most important factor in determining your immunity. In many cases, a poor diet almost always leads to low immunity. In fact, one study done by Cambridge University found that the higher the fruit and vegetable intake, the better immune responses an immunocompromised individual had.
Some foods you can eat to protect against bacteria and viruses and boost your immune system include fruits, vegetables, nuts, seeds, grains and beans. Consuming more of these whole foods can help you safeguard yourself and build natural immunity in the body.
Good personal hygiene
Most of us know that hygiene is incredibly important. This includes bathing, washing your hands frequently, brushing your teeth and wearing clean clothing. With billions of microbes all around us, we want to ensure that we are getting rid of the bad, while still keeping the good around. While spraying lysol and other heavy chemicals may be dangerous to our health, it is important to clean our bodies and homes regularly. This can stop the spread of many harmful bacteria while still helping the good bacteria that are necessary to health flourish.
Vitamin C
Otherwise known as ascorbic acid, Vitamin C is essential for boosting immunity.
Focus on whole foods as juicing is a waste of important nutrients.
Raw apples, carrots, crudités are packed with vitamin C, fiber and antioxidants.
Other foods rich in vitamin C include lemons, oranges, broccoli, bell peppers, kiwi and papaya, and delicious mango.
Vitamin C is important to a number of functions in the body including “acting as an essential cofactor in enzymatic reactions.” Vitamin C is also incredibly important for things like healing and repairing wounds, and maintaining the health of your bones and teeth. It also plays a role in helping your body absorb iron, which the body needs.
You will want to make sure that high vitamin C foods are a staple in your diet. Here are some of the top foods:
Kiwi fruits
Citrus fruits (orange, lemon, lime, grapefruit, pineapple)
Red bell peppers
Broccoli
Brussels sprouts
Butternut squash
Papaya
Sweet potatoes
Spinach
Tomatoes
Even though Vitamin C is best assimilated in whole food form, having a supplement on hand to ensure you are getting adequate amounts is a good idea. Nutrigold is a safe option because it doesn’t contain citric acid, and the vitamin C is derived from the whole food. It is also a Utah Native company.
Sleeping is crucial for your body’s ability to recover and defend itself.
Getting plenty of sleep is your best bet to stay health, whether there’s an outbreak or not. Shutterstock
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.
Exercise can boost your mood as well as keep you healthy.
Getting up and moving can help keep you healthy and happy.
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.
