As cases of coronavirus continue to increase across the world without the solution yet in sight, but you should know how to boost your immune system.
And if you intend to boost your immune health, I know you may be wondering how this will help your body fight off illnesses.
So, bolstering your immunity is easier said than done, several dietary and lifestyle changes may strengthen your body’s natural defenses and help you fight harmful pathogens, or disease-causing organisms.
Of course, a simple change in the way you greet friends and family can help lessen the spread of bacteria, offering them a fist bump instead of a handshake or hug.
And according to Dr. OZ “Handshake passes the most bacteria,” and “(A) high-five is only half the bacteria of a handshake, but a fist bump is only one-tenth.”
No supplement, diet aside from physical distancing, also known as social distancing, and practicing proper hygiene can protect you from developing COVID-19.
But there are key areas of focus when it comes to keeping your immune system strong: sleep, exercise, supplements and a healthy diet.
So, here are how to increase immunity home remedies you can do to stay healthy.
1. Take Care Of Yourself.
Practice good sleep hygiene, exercise and try to mediate. Meditation can help to reduce stress on your immune system.
And sleep and immunity are closely tied because inadequate or poor quality sleep is linked to a higher susceptibility to sickness.
So, adults should try to get 7 or more hours of sleep each night, while teens need 8–10 hours and younger children and infants up to 14 hours.
In fact, study has shown that those who slept fewer than 6 hours each night were more likely to catch a cold than those who slept 6 hours or more each night.
2. Engage in moderate exercise
Moderate exercise can give it a boost but engaging in a prolonged intense exercise can suppress your immune system.
And research has revealed that even a single session of moderate exercise can boost the effectiveness of vaccines in people with compromised immune systems.
Also, regular but moderate exercise can reduce inflammation and help your immune cells regenerate regularly according to studies.
Physical activity is any form of exercise or movement of the body that uses energy. Some of your daily life activities such as doing active chores around the house, yard work and walking the dog.
So, during this pandemic period, engaging in moderate exercise such as jogging, biking, walking, swimming, and hiking are great options that can reduce inflammation and promote the healthy turnover of immune cells.
And people should try for at least 150 minutes of moderate exercise per week, because engaging in physical activities is a solution of how to boost your immune system.
3. Consider Taking A Vitamin D Supplement.
Doctors suggest that you add a few supplements to boost your defenses against illness. And Vitamin D deficiency may increase your chances of getting sick, so supplementing may counteract this effect.
“Supplements have never been shown to beat coronavirus, however there are some tactics that will slow down the progression of viruses in general,” he said. “So ideas that work well generally are vitamin D, which you get from the sun, but this time of year you’ve got to take it as a supplement.”
He also recommended vitamin C, zinc and elderberry supplements, as well as getting vitamin C from healthy sources like leafy greens, salmon and berries.
And a new research from the US Department of Homeland Security and Technology directorate suggests that sunlight destroys coronavirus quickly.
Even so, other aspects of sunlight’s effects may also play important roles in whether viruses can easily infect humans — a main one being its promotion of the synthesis of vitamin D, a nutrient that can strengthen the immune system and lower the risk of certain illnesses.
4. Load up on healthy fruits and vegetables.
According Dr. OZ “Fruits and vegetables make a huge difference, they enhance your immune response,” Oz shared some recipes for delicious and healthy smoothies that also pack in plenty of antioxidants for immune system health.
“The nice thing about this baby is that it’s got all the antioxidants you’d ever want to have, and I think you’ll like the taste,” he said about the ginger hydrator.
5. Limit Added Sugars Intake
Recent research has revealed that added sugars contribute significantly to obesity, type 2 diabetes, and heart disease, all of which can suppress your immune system.
So, lowering your sugar intake can decrease inflammation and your risk of these conditions.
You should try to limit your sugar intake to less than 5% of your daily calories. This equals about 2 tablespoons (25 grams) of sugar for someone on a 2,000-calorie diet.
And if you are asking what is a safe amount of sugar to eat per day? According to the American Heart Association (AHA), the maximum amount of added sugars you should eat in a day are:
5. Get The Flu Shot.
“That way if you feel ill, you know it’s not the flu, most likely,” Oz explained.
For those who are 60 and older and worried about the coronavirus, Oz shared risk factors people in that demographic should keep an eye on.
Dr. Oz also noted that he has been frequently asked by people whether they should avoid going out in public due to the coronavirus, and he urged people not to panic.
“Live your life,” he said. “Do not live your life with fear. Live it with joy and kindness.”
Amid the uncertainty surrounding the coronavirus pandemic stands one incontrovertible fact: The highest rate of fatalities is among older people, particularly those with underlying medical conditions.
And medical experts say that if people over 60 are infected, they are more likely to have severe, life-threatening disease, even if their general health is good.
So, older people with underlying medical conditions are at particularly high risk. Experts attribute some of the risk to a weakening of the immune system with age.
The risk for death from COVID-19 is 1.38% overall, according to a new study. However, the fatality rate rises with age, from well below 1% among children aged 9 years or younger to nearly 8% for seniors aged 80 years or older, the latest statistics show.
“These early estimates give an indication of the fatality ratio across the spectrum of COVID-19 disease and show a strong age gradient in risk of death,” write Robert Verity, PhD, from University College London, United Kingdom, and colleagues in a study published online in the Lancet Infectious Diseases.
And Oz cited data from the Chinese Center for Disease Control and Prevention which shows that the mortality rate doubles every decade after 60, jumping from nearly 4% for those in their 60s to almost 15% among people in their 80s.
1. Consider Your Risk Factors.
“The number one risk factor, interestingly, is cardiovascular disease, hardening of the arteries, of your heart, your brain, in particular,” he said.
The doctor also said COPD, hypertension, diabetes and cancer were risk factors, while noting that hypertension and diabetes “are prevalent in large percentages of U.S. populations.” He also said anyone with these conditions who smokes may want to quit.
“This is a good excuse to stop smoking and vaping because at least you can protect yourself and those little hairs in your lungs will work better,” he said.
2. Avoid crowded places and take precaution when traveling.
While young people can still feel comfortable traveling, those 60 and over with risk factors should avoid travel if they can and cancel all non-essential doctor’s appointments, while practicing social distancing.
He also recommends avoiding crowded places.
“I like the ‘arms-length rule,’” he explained. “If you’re in rush hour traffic, if you’re in crowded places, you’re playing Bingo, at a sporting event and you can’t be at arm’s length away from the person next to you, that puts you at a little increased risk. You don’t know who’s there, who was there. Why take a chance?”
Also, if you have an important appointment coming up, you can consider doing it in a video call or from your smartphone. Telehealth tech lets physicians confer with patients who may not be able to leave their homes.
Dr. Oz reiterated that kids appear relatively safe when it comes to the coronavirus, noting the mortality rate among children under 10 is zero.
“I just don’t want them exposing themselves to grandma,” he said. And he also pointed out what symptoms people should look for when it comes to coronavirus.
3. Be Aware Of Symptoms.
“No. 1 symptom, in almost everyone who has the coronavirus, is a fever,” he said. He then said about three-quarters of the time people became fatigued, while others may also experience a dry cough, gastrointestinal issues, like diarrhea, and nausea.
4. Stay Active, Even In A Pandemic.
Geriatricians fear that social distancing may affect routines in ways that can compromise the vitality of older adults.
They emphasize the importance of maintaining good habits, including sufficient sleep, healthful eating and exercise.
Exercise may be beneficial in fighting the effects of coronavirus. It can help boost the body’s immune functions, decrease inflammation and have mental and emotional benefits.
A patient who relies on daily exercise at the gym but is trying to avoid risky situations might simply go for a walk.
5. Practice Regular Hand Washing.
Wash your hands frequently, the right way and use hand sanitizer when soap and water aren’t available, though washing your hands is preferred.
And, finally, the most important thing everyone can do — all ages — is wash your hands as frequently as you can.
The CDC recommends that high-risk groups in communities with outbreaks stay home as much as possible and that people who believe they’re sick isolate themselves.
Coronavirus myths and misinformation, debunked Isolation can be damaging, too, if you cut off contact and are lonely.”I don’t think the solution of totally being devoid of social contact is the answer,” Perissinotto said. “Yes, there is some prudence we need to have in social distancing, but we also have to be careful to not isolate more — it can be very detrimental.”So if you’re self-isolating:
And if you do go out, be sure to wash your hands with soap.