Steps to Improve your Immunity during COVID – 19 – DilBlogs

Steps to Improve your Immunity during COVID – 19

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Human body is built with an intelligent and brilliant system called “Immunity”. This system helps in preventing and curing illnesses and is the first line of defense. We need our defense system to be as strong as possible. The beauty of having great immunity is that if you fall sick also you will recover quickly with less or no dose of medication. On the contrary people with weak immunity, will take a longer time to recover and will need heavier medications. Today the MANTRA is to boost your immunity to prevent or cure COVID – 19. It is not one thing that will work but a combination of lifestyle changes.

Keep reading to find out what steps to be taken for a better Immunity and self-defense from any disease.

  1. Balanced Diet – It is very important to eat a well-balanced diet as it helps in boosting your immune system. Try to consume fresh fruits, vegetables, nuts, seeds, grains, beans, lentils and good fats. 80% of our immunity depends on our gut health, so add foods rich in probiotics, as they contain good bacteria that supports gut health and influence the function and regulation of immune system. Avoid the foods which suppress your immune system, white sugar being the top in the list. It is worth giving up on refined sugar for multiple reasons one of them being that it suppresses immunity making adults and children susceptible to diseases. Your diet has to be wholesome as fad dieting may lead to nutritional deficiencies and also end up losing health and immunity. If you want to lose weight, do it the right way. There are some evidences showing that nutritional deficiencies can weaken immune system, so if you think your diet is not providing all the nutrients consult your doctor to prescribe multi vitamins and minerals.
  2. Exercise – Moderate and regular exercise can boost your immune system, stabilize insulin levels and increase blood circulation. Do not punish yourself by over exercising as it can cause immunosuppression. Recovery is very important, give gaps between training days to ensure muscle recovery. Try to be active and walk at least 10,000 steps in a day, choose your activity but it is necessary to get your heart rate up for at least 30 to 40 minutes.
  3. Quality Sleep – Sleeping is a natural and an inbuilt mechanism in our body. Getting enough sleep is very important to maintain optimal health and well-being. Sleep deprivation decreases our immunity by 60 – 70% and this has been medically recorded in science journals. When we sleep, our immune system gets rejuvenated, repaired and stronger. Try to switch off all gadgets 1 hour before bedtime so that melatonin – a sleep hormone is released. Melatonin is a light sensitive hormone and needs darkness to act, if you are looking at phone or any screen then you are blocking this natural process.
  4. Emotional Wellness – It has been proved that the state of mind affects one’s state of health. When a person is in stress, cortisol hormone is produced which is an immune suppressor. A little stress is good if it is short lived, as it helps and motivates us to do well in life and once the stress has passed, adrenaline and cortisol levels will drop and all systems will resume their regular activities. Chronic stress leads to health issues and suppressed immunity. Having good emotional health doesn’t mean that we are happy always but it is to have skills to manage the ups and downs in our daily life.
  5. Smoking – Active as well as passive smoking is an immunity killer. Smoking harms nearly every organ of the body, causes many diseases and reduces the health of the smoker. Smoking depletes many nutrients such as vitamin C and E, zinc and other important vitamins and minerals which are needed for boosting immunity.
  6. Hygiene – It is important to practice good hygiene at all times to prevent the virus from spreading. Wash your hands frequently with soap and water especially before and after eating. Use an alcohol based sanitizer when you can’t use water and soap. Clean and store the groceries coming home. When stepping out wear a mask to suppress transmission of infection and maintain social distancing.

These are the simple ways to boost your immunity in the right way. I hope you would benefit from this information. #Stay Safe #Stay Healthy.


  1. Beautifully explained in simple, understandable words and well written!!!

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