Boost your Immune System during COVID-19 !
We still don’t know how to prevent or manage the damage caused by COVID-19 in full: this is new to us all. But during this time, we can try and give you some tips to boost your immune system.
Many studies prove that your immune system suffers without enough of the essential nutrients. For example, deficiencies of vitamins C and D are found more often in people with infections.
It is essential to get proper nutrition and hydration. People who eat a well-balanced diet are in general healthier, with stronger immune systems and lower risk of chronic illnesses and infectious diseases: a few simple diet changes can help you a lot in this sense.
Get your daily dose of vitamins: fruits and vegetables are full of healthy antioxidants, give priority to fresh products, and whole-grain foods in reasonable amounts. Leafy vegetables, high-quality protein, low-cal fruits, and healthy fats such as avocado and almonds are all great things that you should add to your diet. The most important thing is variety!
An antioxidant-rich diet can help increase your blood antioxidant levels to fight oxidative stress and reduce the risk of these diseases. It has been associated with a host of health-promoting and disease-fighting activities in the body. Eat healthy and eat foods high in antioxidants such as dark chocolate, pecans, berries, kale, red cabbage, beans, beets, and spinach are considered the best.
Some tips for you:
- Balanced diet: Nutritional deficiencies make us more vulnerable to viruses and bacteria, which is why eating nutritional foods which maintain a healthy immune system. Whole-foods including grains, beans, nuts, and seeds, together with sweet-tasting vegetables and leafy greens, provide daily nutritional value. Antioxidant-rich foods include:
• Vitamin A and beta-carotene: pumpkin, squash, carrots, spinach, sweet potatoes, dark leafy greens, and mangoes;
• Vitamin C: ginger, citrus fruits, berries, kiwi, bell peppers, cauliflower, broccoli, tomatoes, sweet potatoes, and asparagus;
• Vitamin D: fatty fish, like tuna and salmon, cheese and egg yolks;
• Vitamin E: olive oil, almonds, whole grains, sweet potatoes;
• Selenium: salmon, beef, turkey, chicken and eggs;
More, order pre-packed food for more safety when you use food delivery. And trust them: they follow strict hygiene rules. More, eating the same foods every day does not make a healthy diet, so they can be a great choice to help you in this sense.
Sleep: getting the right amount of quality sleep can help your natural infection resistance, too. Several studies confirm the link between sleep and a healthy immune system: try to sleep at least 7 hours per night.
Stress Reduction: chronic stress has been shown in some studies to leave us more vulnerable to infections. While you work, take some breaks: learn how to manage your time. Relaxation techniques are good as well: meditation and deep breaths can help a lot.
Exercise: staying at home for prolonged periods can pose a significant challenge for remaining physically active, but sedentary behavior and low levels of physical activity can have negative effects on the health. Try to take short active breaks during the day, walk a bit and stand up more often.
Read more tips about Safe and Balanced Lifestyle!
The Smartbite Team.