How to strengthen your immune system to protect yourself from covid-19?

Author: Kremena Ruseva

how to strengthen immune defense diet ideas foods


Not long ago it was only part of the news program, now we are all a part of the coronavirus social isolation because of the pandemic. Coronavirus – the word that is spreading like wildfire all over the world and caused panic, anxiety and stockpiling! Not only governments are taking it very seriously, the whole population is also worried mainly because the virus is very new but because currently there is not an effective medicine. At the moment there is no vaccine available so the situation should not be underestimated.

We all know the precautions and recommendations to keep in order to protect ourselves – strict hand washing, wearing of masks and gloves, limited social contact, disinfection of the house, disinfection of vehicles, etc. However, it is necessary more than ever to strengthen your immune system against the coronavirus! We shall explain how you can use home remedies to support the fight against the coronavirus because a healthy diet and lifestyle can really help.

How to strengthen your immune system to protect yourself from coronavirus?

Immune system strengthening home remedies in the fight against coronavirus


There are several rules to protect ourselves from infection. If possible, stay at home. Avoid crowding, keep a minimum distance of 2 meters from other people, wash your hands with soap, avoid touching your face. The local authority also announces other protective measures every day.

The immune system does a great job of protecting the human body from pathogens, toxins and other harmful substances. When its building blocks are in harmony, immune defense gives us health and vitality. The key to maintaining a healthy immune system is healthy eating and balance in the body. This can be easily achieved through the consumption of alkaline foods (fruits and vegetables) and acidifying ones (cereals, legumes, seeds and nuts).

A holistic approach is required. It includes environmentally friendly nutrition, adequate rest, sports activities and, of course, emotional balance. So let’s see what we can do to strengthen our immune system.

How can you increase your immune defense using food to protect yourself from Covid-19?

How to strengthen your immune system to protect yourself from coronavirus

The increase in immune defense is associated with the purification of the organism and the maintenance of its balance. This can be done with a good diet and detox. So let’s see the food groups that are beneficial to strengthening our immune system and try to protect ourselves from the coronavirus.

Micro-shoots: sprouts of spelt, alfalfa, mung bean and sunflower seeds contain easily digestible nutrients and enzymes. What’s more, you can already grow micro shoots at home.

Teas: elderberry infusion is a method widely used during cold seasons because it tends to fight against winter ailments such as colds, flu, sinusitis or even bronchitis. Thanks to its invigorating and soothing effect as well as its ability to counter the listed respiratory conditions, elderberry is an excellent ally of the immune system. Rich in antioxidants and polyphenols, green tea also has a draining and diuretic effect, thereby making the kidneys work. This cleanses toxins from the body.

fruits and vegetables healthy food for strong immune system


Fruits: the benefits of citrus fruits, especially in winter is widely known. Thanks to their high vitamin C content, citrus fruits have antioxidant properties and stimulate the production of a specific molecule known to be able to eliminate microbes. Do not hesitate to start the day with a good cup of water and lemon. For your information, kiwi fruit and apples are also fruits that provide the body with the necessary vitamins and trace elements.

Vegetables: Green leafy vegetables are particularly important for strengthening immunity because they are extremely rich in vitamin A which promotes the production of antibodies and the multiplication of white blood cells. Root vegetables like carrots, beets, celery and artichoke are excellent for strengthening your immune system. Specialists recommend consuming raw vegetables, in juices and salads or steamed.

Cereals: brown rice, buckwheat, millet, spelt, rye and barley. All these provide energy to the body. Soak them in water for 10-12 hours before cooking. Be careful if you have digestive problems or gluten intolerance.

boost the immune system against the coronavirus healthy food

Legumes: Just like green vegetables, legumes also allow the production of antibodies. What is more, they have satiating virtues. So do not hesitate to consume chickpeas, lentils and beans.

The fermented milks have a beneficial effect on metabolism. However, do not exceed the recommended amount of 30 gr per day.

Oily fish and vitamin D: to strengthen your immune system optimally, it is essential to get vitamin D. In this case, we opt for the best choice- fatty fish rich in omega-3 (smoked herring, salmon, sardines and mackerel). Vitamin D is also an essential element in the fight against inflammation.

Garlic: garlic has many health benefits which include an effective fight against viral infections. In addition, it has antiseptic, antifungal and antibacterial properties. It is therefore no surprise that garlic is considered a natural antibiotic (especially thanks to its allicin content) and it must always be present in our diet!

Plants that strengthen immunity

thyme spice strengthening the immune system against the coronavirus


The benefits of turmeric are well known. This root plant is a miraculous ally in the fight against many bacteria. And it’s scientifically proven! Be careful not to abuse it, consume this super food in moderation.

A spice widely used in Mediterranean Europe, thyme is very rich in vitamin A, which makes it an ideal food to strengthen its immune system. Combine it with honey or make an infusion.

Vitamins and minerals

vitamins and minerals to increase natural defense

The vitamins and minerals that we will list below are essential for the proper functioning of the immune system. However, certain deficits are often identified following a blood test, but dietary supplements are prescribed to restore balance.

Vitamin B12 is responsible for the formation of blood and cell division and the good function of the nervous system. As a general rule, most people, except vegans and vegetarians, do not need dietary supplements.

srengthen the natural defenses protection coronavirus foods to consume

Vitamin D3 is fat soluble and plays an important role in building bones. For the body to produce it, you have to stay in the sun for at least 15 minutes a day. Dietary supplements are also an option.

vitamin C natural defenses to protect yourselves from coronavirus

Vitamin C has a regulatory role in the supply of oxygen to the cells and stimulates the synthesis of other important substances. In addition to promoting the production of collagen, this precious vitamin is known to be able to boost the immune defense since it promotes the production of antibodies. These can locate and fight harmful pathogens.

Magnesium contributes to muscle building, normal functioning of the nervous system and helps to strengthen the immune system. To obtain it, the consumption of leafy vegetables, whole grains, beans and nuts is advisable.

vitamins and minerals to strengthen your immunity coronavirus protection tips

Zinc is an essential trace element in the human body. It increases metabolism, contributes to the functioning of the immune system and regulates the storage of insulin and the synthesis of proteins.

A natural antioxidant, selenium promotes various important processes such as cell building and oxygen supply to cells. Brazil nuts are considered the most important source of selenium.

Iron is important for the immune system. The trace element helps to transport the oxygen in our body. In this way, it can get into the body’s cells, where it is further processed for energy. Meat, spinach, beetroot and leafy vegetables are rich in iron.

Strengthening the immune system: home remedies for viruses and bacteria

Immune system against coronavirus tips to strengthen what avoid

If you eat a healthy diet and thereby strengthen your immune system, you still have a powerful weapon against viruses. Follow these simple rules:

Keep the mucous membrane moist: for example – drink lukewarm water or lemon water, herbal tea, etc. Strong ginger tea is also good for the mucous membrane and keeps the body warm.

Drink enough water. Water not only keeps the mucous membrane moist, but also dilutes the blood. In this way, the body can supply its cells with important nutrients. Even if you are at home and don’t move much, you should still drink at least 1.5 liters of water a day. You can add lemon juice to water, for taste or you can dilute smoothies and homemade juices with water.

Drink smoothies daily and strengthen defenses against bacteria and viruses

Prepare smoothies or smoothie bowls. Do you have a list of fruits, vegetables and nuts but you don’t know how to combine them in a salad or dish? There are numerous combination options for real vitamin bombs that you can use to cover your daily needs. Don’t forget to wash the fruits and vegetables thoroughly first! If desired, you can dilute the smoothies with water, but make sure that there is at least 50% of the fruit or vegetable puree.

Avoid alcohol, with the exception of wine. A glass of red wine daily stimulates metabolism and blood circulation.

Pay attention to the good air quality in the room. It is important first of all that you ventilate all rooms several times a day. If you live in a big city, you can invest in an air purifier. It is also important that you pay attention to the humidity. If the humidity is below 50%, the mucous membranes dry out quickly and the immune system is significantly weakened.

Strengthen the chest muscles by doing breathing exercises daily. Our lungs have no muscles, the chest muscles regulate breathing movements. That is why it is important to strengthen the pectoral muscles. The fitter they are, the easier it is to breathe. The easier the breathing, the more oxygen gets into the cells.

When do you need to see a doctor?

tips for protection against coronavirus strengthen your immune system

In case you feel unwell despite all the protective measures, then at least you have the consolation that you have built up your immune system with a healthy diet. You should still see a doctor if:

  • You have symptoms such as a cough, fever or muscle pain;
  • You feel sick and have had contact with an infected person;
  • You are in quarantine at home and suddenly feel sick;
  • You feel cold and have previous illnesses.

It is very important that you follow the instructions of the authorities and medical professionals strictly. Do not take medication unless prescribed by a doctor. Self-treatment is inadvisable, especially when it comes to coronavirus. Not only because your condition could get worse, but also because you could infect others with the dangerous illness.

The good news is that if you have strengthened your immune system with a healthy diet, you can hope for a normal immune response. So there is a good chance that you will only develop mild symptoms and feel better soon.

 

 

 

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