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As you may be aware, there are lots of greek alphabets of the covid-19 variants. We have the alpha, lambda, delta, mu and so on. Just when we thought we had this under control, Omicron appeared making everyone panicky. So far, scientists do not have complete knowledge about the severity of the new variant. But the World Health Organization has declared the variant as a “Variant of Concern“
What is important right now is that no matter what we know or what we do not know about all the Covid-19 variants, we should learn to boost our immune system. This way even if the virus is contracted through any means, the symptoms would not be severe.
For this reason, I will give you 10 holistic ways to boost your immune system. Get your immune system ready to fight come rain, come shine.
10 Holistic Ways To Boost Your Immune System
1. Regular Exercise
Regular exercise for at least 20 to 30 minutes per day will stimulate circulation and allow your immune system to function properly. Try to make your exercise as easy as possible so it doesn’t seem like a chore. Do something you enjoy like dance, hike, bike, rope jumping and so on.
If you have not exercised before and you are just getting started, take a minute or two out of your day and start increasing your momentum. You will start feeling great.
If you exercise regularly, then try changing it up to something more fun. Go outside for basketball, tennis, football or any sport that you love. The most important thing here is to make daily exercise a habit.
2. Maintain A Healthy Weight
Quite a number of people are scared to check their weight but it is vital that you do it regularly. So get a scale and weigh yourself. Set attainable goals for yourself. A weight loss of 1 or 2 pounds a week seems more attainable than 25 pounds a month. Remember, it takes a drop of water to build an ocean. Don’t set yourself up for instant gratification of “lose 25 pounds in one week ads”. Make your weight maintenance goal attainable and do it every day.
Know your BMI (Body Mass Index). It is calculated in your weight(Kg)/Height(m2). If you are not so certain about your BMI, you can speak to your doctor about it or use the online BMI calculator. Being overweight or underweight can increase inflammation which in turn affects the immune system.
Start small, and have your family and friends support you to maintain a healthy weight. The rewards are great and you will start feeling a lot more energetic.
3. Eat Colorful Foods
I am not saying to start adding colourings to your food. I mean a diet rich in fresh fruits and vegetables. If you have children, teach them to start eating colourful foods. The vitamins and nutrients help boost the immune system. Especially food is rich in vitamin A, C, D, E, Selenium and zinc.
Cut down on eating or drinking junk or processed foods. They reduce the function of the white blood cells by 40% thereby making the immune system sluggish.
4. Drink More Water And Juice
It’s no brainer that drinking water and juice are good for your body as well as your immune system, You can even spice up your water by adding lime, and small honey with cinnamon. This combination is high in vitamin C to boost your immune system. It is also high in potassium which feeds your brains and nerve cells.
5. Quit Smoking
One of the main reasons why smoking causes cancer is the suppressant of the immune system. Cigarette contains nicotine plus other 16 more chemicals which produce free radicals that deplete the antioxidant levels making the body susceptible to diseases that should have been cleared easily.
6. Pre And Pro-Biotics
Eating food that can help feed and boost the good bacteria in your body is a great way to boost your immune system. This way, inflammation is decreased. You feel good and your immune system is happy with the environment you’ve set it to be.
Prebiotic foods include onions, garlic, artichokes, unripe bananas, corn, rolled oats and cold potatoes. While probiotics include yoghurt, kombucha, and tempeh.
7. Wash Your Hands
Wash your hands every time to free pathogens at bay. Viruses can spread when you touch your face, eat and cook with unwashed hands. Wash your hands every time you are about to start a task. If you cannot find water around, you can use hand sanitisers.
Since washing your hands rids dirt and pathogens off, you should also pay attention so you don’t overdry your hands. Dry hands could get irritated from too much hand washing. To prevent your hands from getting excessively dry when washing, read best hand creams for dry hands.
8. Get Regular Sleep
The relationship between sleep and the immune system is bidirectional. Meaning, that the immune response caused by viral infection affects sleep patterns. While a good night’s sleep strengthens the immune system.
Lack of sleep throws the immune system off balance which may eventually make you sick. Read more about sleep deprivation
9. Get Vaccinated
Get vaccinated. Vaccines are an artificial way of tricking the immune system to create antibodies. There are different kinds of covid-19 vaccines. There are mRNA vaccines, Protein subunit vaccines and vector vaccines. All these vaccines introduce a small amount of antigen (foreign organism – material of the virus that causes covid) into our body. Not enough to make you ill but enough to trigger the B-lymphocyte cells to make immunoglobins to fight the virus.
Getting vaccinated does not mean you cannot contract Covid-19 but it makes the symptoms less severe because the body already knows how to fight the virus.
10. Wear Face Masks
Whether you are fully vaccinated or not, wear your face mask to protect yourself and others. Since Covid-19 rules have been relaxed, lots of people don’t bother about face masks anymore. Please don’t be them. Continue to wear a face mask, improve your personal hygiene, and take supplements and social distance where possible.
While we are enjoying this festive period, don’t forget that Covid-19 is still very much present and can affect just about anyone. It could be you. Let’s stay responsible and support each other during this period.
I hope you enjoyed 10 holistic ways to boost your immune system. Have a nice holiday and stay protected.