7-8 hours of sleep is the best way to increase immunity. Lack of sleep impairs brain activity and makes you tired.
The COVID-19 pandemic has been a cause of concern for the past two years. The Delta variant is still causing havoc in many parts of the world. In such a situation, it becomes necessary to take care of your health. Infectious disease specialist Dr Charu Dutt Arora says maintaining social distancing and good hand hygiene is important but improving immunity is equally important.
In particular, individuals with diabetes, high blood pressure, heart disease and respiratory problems are at higher risk of complex diseases such as COVID-19. This problem increases with age because as you get older, the immune system decreases.
What to do to increase immunity
1. balanced diet: The food you eat determines your health and immunity.
Take a low carbohydrate diet. This will help in controlling high blood sugar and pressure.
Focus on taking protein to stay fit.
Eat vegetables and fruits rich in beta carotene, ascorbic acid and other vitamins. For example- mushroom, papaya, tomato, capsicum. Green vegetables like broccoli, spinach are also good options.
Also take supplements rich in omega 3.
Take natural immunity boosting things like ginger, amla and turmeric. Also, many herbs like garlic, basil leaves and black cumin help in boosting immunity.
Certain seeds and nuts such as sunflower seeds, flaxseeds, pumpkin seeds and melon seeds are good sources of protein and vitamin E, so take them as well.
-Avoid eating outside.
2. Get a good night’s sleep: 7-8 hours of sleep is the best way to increase immunity. Lack of sleep disrupts brain activity and makes you tired.
3. Water intake: Keeping yourself hydrated is very important. Drink about 10-14 glasses of water daily which will help in flushing out the toxins from your body.
4. work out: 30 minutes of light exercise like walking, yoga, stretching and cardio will keep you energized throughout the day. Exercising regularly proves to be very helpful in keeping you healthy.
5. do yoga: Practice meditation which relieves your stress and lowers the level of cortisol (stress hormone) in your body.
6. Avoid smoking, alcohol and other intoxicants: Consumption of any kind of intoxicant can make your body weak. Also, has a direct effect on respiratory diseases. A recent new research has claimed that individuals who consume heavy alcohol are more likely to suffer from ARDS (Acute Respiratory Distress Syndrome).