Boost your immune system to protect yourself from coronavirus

In this surging pandemic situation, most research has been done on how to boost your immune system. After hand washing and proper sanitizing, the only way to combat COVID-19 is boosting the immune system. The immune system is the central defense system of the body. People with weak immune systems are more prone to get infected from coronavirus. So, different ways of boosting the immune system that have been researched so far are:
l Balanced diet
l Sleep
l Exercise
l Stress Level
l Nutritional supplements


Balanced diet:

A balanced diet, including vegetables, fresh fruits containing high levels of Vitamin C, and antioxidants, boosts the immune system. Secondly, a resistant promoting diet based on raw food (e.g., green leafy vegetables, I.e., onion, garlic, beans, seeds, and nuts) helps maintain a healthy flora of intestinal tract, therefore preventing recurrent infections thereby boosting the immune system. Moreover, a diet must contain lower levels of sugar and salts. Fresh juices are preferred. Water is an essential component of life, so plenty of hydration also has a role in this regard. Green tea, in many types of research, is found more effective in combating disease than does the face mask.



Sleep has a role in maintaining the immune system. Usually, the healing process takes place when a person sleeps. A person having a sound sleep may have a higher ability to combat a disease than a sleep-deprived person. For better immune system performance, it is better to have at least 6-8 hours of sleep for young people. Sleeping in a dark room and maintaining a regular bedtime and wake up routine has a much better effect on the body’s immune system. For persons who have sleep disturbances, or not having a peaceful sleep, melatonin supplements are a better option.



Exercise is necessary for sound health. Spending some time walking outdoors preferentially in nature is a better way of having a sound body. Fresh air inhaled keeps the mind sharp. Deep breathing also enhances lymph flow. Lymphocytes are present in lymph nodes, and increasing lymph flow increases their flow from lymph nodes to enter into the bloodstream. So, improved lymph flow after a deep breath also enhances the immune system level.

Secondly, sunlight is useful in the formation of Vitamin D, which helps Ca absorption from the gastrointestinal tract and boosts the immune system.


Exercise is always right, even in this lockdown situation. It helps in strengthening the muscles of the body. Stress hormones/factors are removed readily by training while enhancing the levels of happy hormones (endorphin) hence helping shape in boosting the immune system.


Stress Level:

Also, in this pandemic situation, lowering stress levels is essential for a healthy life. Stress depresses the body’s immune response. A more stressed person is more prone to get infected by COVID-19.


On the other hand, decreasing stress will allow the immune system to boost up, and the body can effectively combat it. Stress level can lower in many different


Ways, e.g., by exercise, deep breathing, having a sound sleep, etc.


Nutritional supplements:
Various nutritional supplements are essential in boosting the immune system. These include Vitamin A, Vitamin C, Vitamin D, Zinc, and Proteins.
Vitamin A-rich foods include carrots, spinach, and sweet potatoes, etc. Vitamin A assists the health of intestines and respiratory tract. Vitamin A helps regulate the immune system and protects against infections, keeps tissues, and skin healthy.
Vitamin C has a vital role in boosting immunity. Firstly, it is an antioxidant that strengthens the body’s defense system. They mainly protects the body from free radicals. Free radicals, when accumulating in the body (a condition called oxidative stress), serious cell injuries take place. So Vitamin C, in this regard, plays a role as an antioxidant.


Secondly, Vitamin C plays a vital role in the formation of leukocytes, mainly lymphocytes, and macrophages, hence favoring the boost of the body’s immune system. Also, vitamin C is vital in COVID-19, as it reduces the severity of common colds, one of the symptoms of COVID-19.


Vitamin D, a fat-soluble vitamin, plays lots of critical roles in the body. But it was surprising that in this pandemic, Vitamin D was also influential in contracting COVID-19. Some research proved that healthy Vitamin D levels in the body help boost the immune system and show that chance of respiratory illness is decreased with the use of Vitamin D. Vitamin D has both anti-inflammatory and immune-regulatory properties. It promotes the function of cytotoxic T cells and macrophages, both of them protect from pathogens.


Zinc affects an invulnerable scaffold from various points of view. It has an indispensable role for the ordinary course of events and the typical function of the cells that intervene in natural insensitivity (i.e., healthy executioner cells and neutrophils). Macrophages are also affected by insufficient zinc. An enemy of oxidizers and film stabilizers, zinc is its fundamental role in anticipating free radical injury during a fiery procedure. Moreover, zinc deficiency affects the development and proper functioning of B and T lymphocytes. Zinc, therefore, has a crucial role to play as a supporter of invulnerability.


Proteins are vital for building and repairing the body’s tissues and playing a role in combating viral and bacterial attacks. The powerhouse of the immune system, I.e., antibodies and immunoglobins, are protein in nature, suggesting an essential role of proteins for maintenance and proper functioning of the immune system. So protein deficiency may also weaken the immune system, and the body will welcome more disease-causing agents. So protein-rich diet may help maintain and boost the immune system.
Iron aid in boosting non-specific immunity. Similarly, Vitamin E is effective in reducing oxidative stress as it acts as an antioxidant.



In a pandemic situation, the foremost step for combating COVID-19 has a healthier immune system. Much research has been done in this regard, many of them suggesting a healthier lifestyle, peaceful and proper sleep, exercise in fresh air (natural environment), less stressful life, and a nutritious diet, play a vital role in boosting the immune system. Nutritional supplements can be taken for better results. People with a weak immune system are readily affected by any of the diseases. Healthier Immune system protects the body from many diseases, most prevalent of present pandemic COVID-19 also demands a sound immune system for survival.














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