By now, you probably realize that a healthy diet, adequate sleep, proper water intake, and regular exercise are the foundational building blocks of a healthy diet. Usually, simple solutions are always the best, and this statement is certainly true when it comes to boosting your immune system. If you have been worried about the recent coronavirus (COVID-19) outbreak, there are a few things you can do to help boost your defenses against viruses, bacteria, and other pathogens…naturally.
The advice is simple…get out and exercise. Go to the gym, run a few miles, take a long, brisk walk. It seems like it should be easy to accomplish. After all, 30 minutes a day isn’t that long, really. The truth is, following this advice is where things get a little complicated. It’s easy to spend 30 minutes chowing down on your favorite snack food in front of the TV; however, it’s not as easy to get your body moving. If you feel like you don’t have enough time to exercise, cut out that TV time and replace it with something more productive, or reduce the amount of time you spend scrolling on social media.
Follow a sleep routine
Boosting your immune system isn’t just taking supplements and loading up on vegetables and fruits. Believe it or not, your sleep schedule has a lot to do with your health and wellbeing. Consistent lack of sleep can activate your body’s inflammatory response, which can take a toll on your body and make you more susceptible to catching a nasty bug. Try to go to sleep and get up at the same time every day and sleep for at least 7 or 8 hours a night. Avoid using your phone or exercising before bed, as these activities can contribute to insomnia. If you have trouble falling asleep at night, drink a mug of chamomile tea to help you unwind and relax.
Cortisol, one of the primary stress hormones, can actually compromise your immune system and leave your vulnerable to all sorts of cold and flu bugs, including the coronavirus. Take a good, long look at things in your life that are causing you stress and figure out what you can eliminate. For instance, if you are experiencing stress in your job, try talking to your boss about cutting down on hours, if you have stressful relationships, consider removing yourself from those toxic situations. If you are financially stressed, visit with a financial planner and make a budget that will allow you to start paying off debts.
If you drink, do so in moderation
All alcohol isn’t inherently bad, in fact, wine, in particular, has several antioxidant properties that make it a reasonably healthy drink to consume, on occasion. However, if you are drinking in excess or drinking unhealthy alcohol, it may be a good idea to cut back, especially during this intense cold and flu season. Large quantities of alcohol can hamper your immune system and leave you vulnerable, which makes this an essential step in shoring up your body’s defenses.
Alter your diet
Perhaps one of the most well-known ways of boosting your immune system and increasing your vitamin intake comes in the form of citrus. After all, oranges are loaded with vitamin C, which is the best way to avoid catching a sickness, right? The truth is, this advice is actually backed by science, and citrus been proven to help improve your immunity. However, if you are doing your due diligence and eating an orange a day, yet still filling your diet with ice cream and pizza every night, you’re not exactly doing your body any favors.
The combination of cutting down on processed food, eliminating sugar and refined carbs, and filling your plate with vitamin-rich fruits and veggies is what will really make a difference. Eat food such as citrus, kale, spinach, ginger, broccoli, garlic, berries, greek yogurt, and nuts.
Other tips for avoiding coronavirus:
- Avoid shaking hands with people
- Avoid crowded, contained areas when possible
- Wash your hands frequently, especially after being in public
- Don’t touch your face
How are you protecting yourself against the coronavirus? Let us know in the comments below!
Disclaimer: “None of this has been proven to prevent, treat or remedy the coronavirus, these are just things to consider”