Due to coronavirus, the whole world is currently ablaze. All are afraid of this global epedemic disease. But the most afraid one are those , whose physical immune system is weak. Although everyone is troubled by this disease, but the most important precaution that should be taken to avoid it is to keep yourself healthy and keep your immune system strong. During this corona epedemic situation one should take care of his health which could only be carried out by taking proper food and nutrition during COVID 19.
Moreover there are certain nutrition tips during self quaratine days one should follow to stay safe and healthy as follows :-
1. Eat a healthy diet
- The nutrients you get from food – specifically, plant-based foods like fruits, vegetables, herbs, and spices that are necessary to keep your immune system working properly, Cleveland Clinic of Ohio According to UFang Lin, MD, many plant-based foods also have antiviral and antimicrobial properties, which help us fight infection. We should take proper nuritional rich diet that make our immune system more strong to fight from such disease.
- When it comes to a diet and a plan for food during quarantine one should focus on incorporating plants and plant-based foods to strengthen your immune system and have good health. Put fruits and vegetables in fruits charts, soups and stews, smoothies and salads or eat them as a snack.
- Including Carrots, broccoli, spinach, red bell peppers, apricots, citrus fruits (such as oranges, grapes, tangerine), and strawberries are all great sources of vitamins A and C, while seeds and nuts will provide protein, vitamin E, and zinc.
2. Keep stress under control
- Long-term stress leads to prolonged elevated levels of the steroid hormone cortisol. The body relies on hormones such as cortisol during short-term bouts of stress (when your body goes into a fight-or-flight response) then stops the immune system from responding before a truly stressful event ends (so that your body immediately React to the stressor).
- But when cortisol levels are consistently high, it essentially prevents the immune system from kicking in and does its job to protect the body from potential threats from viruses such as viruses and bacteria.
- There are many effective stress reduction techniques.
- Try to do at least one stress reducing activity every day. Start small or short. Set five minutes at a rough point each day for fun and increase it while you can.
3. Get quality sleep
- When you sleep, your body recovers and becomes healthy, adequate sleep is important for a healthy immune response.
- When you do not get enough sleep, your immune system cannot do protect your body from harmful invaders and makes you more likely to get sick.
- One should take at least seven hours of sleep per night. To ensure you sleep quality, prioritize hygiene for good sleep. Turn off the electronics at least two to three hours before bed, and avoid violent or stressful books or conversations.
4. Exercise regularly (outside, when possible)
- Exercise increases the release of endorphins (a group of hormones that reduce pain and creates feelings of pleasure) making it a great way to manage stress. Stress negatively affects our immune system, this is another way exercise can improve the immune response and epidemiological evidence (later studies of human behavior and outcomes) show that people who are more active People are less affected by acute diseases (such as infections) and chronic (such as cancer and type 2 diabetes).
- At a minimum, try to meet the maximum physical activities in a day. Adults need at least 150 minutes (two and a half hours) of moderate-intensity aerobic exercise (eg walking, jogging, or cycling) per week, or 75 minutes (one hour and 15 minutes) of high-intensity aerobic exercise (eg running) Should be You should also do strength training at least twice a week.
5. Alcohol weakens your body’s ability to fight infection, avoid it
- Drinking high amount of alcohol is associated with a range of negative health effects, including reduced immunity. When you drink an excessive amount of alcohol, your body is very busy, which tries to detoxify your system, disturbed by normal immune system function. High levels of alcohol can weaken your body’s ability to fight infection and slow your recovery time.
- If you do not drink already, do not start. If you drink occasionally, limit your alcohol consumption to one drink (equivalent to a 4-ounce glass of wine), if you are a woman, and if you are a man, two drinks per day.
6. Do not smoke
- Like alcohol, cigarette smoking can also affect immune health. Cigarettes are a toxin that can compromise their immune system, they should drink.
- Viral and bacterial infections (especially the lungs, such as pneumonia, flu, and tuberculosis), post-surgical infections, and rheumatoid arthritis (an autoimmune disease) attack the immune system in joints. Even if you do not smoke, it is possible to avoid second-hand smoke, that is, stay away from the smoke weed around you.
7. Keep symptoms of chronic conditions under control
- Chronic conditions such as asthma, heart disease and diabetes can affect the immune system and increase the risk of infection.
- People with asthma were more likely to catch the disease Living with a chronic condition can be like trying to drive a car that has only three tires, if you get sick with a virus, your body will have to put more effort to get healthy.
- Do manage your chronic conditions better, you will have more reserves to help your body fight off infections, so it is better to stay on top of your healthy habits than any medications, doctor visits. Do what your immune system will thank your body.