Covid-19 has affected the entire world badly in Health, financial, Economic sectors.. In this pathetic time, it is very important for all of us to boost our immune system to stay safe. Stay hooked to know how you can make your immune system stronger through diet, exercise, and mood elevations.
Your diet and exercise regime play a very important role in boosting your immune system. When the immune system is compromised, you cannot fight the pandemic with all your strength. Good exercise, balanced keto diet, immunity-boosting supplements, and decent hours of sleep will help you boost your immune system. Delve into the article to know more ways of boosting your immune system to fight Covid-19.
Health & Immune System Boosting Diet
Maintain a Keto Diet
One of the best ways to improve your immune system is by following a keto diet regime. We recommend you stick to low-carbs whole-plant fruits and vegetables. Whole-plant foods contain a high amount of antioxidants and nutrients which help you stay away from deadly pathogens. Also, consume the best MCT oil for ketosis to boost your immune system.
Some of the best low-carb fruits and vegetables that help the immune system to improve are:
- Bell peppers
Eat More Healthy Fats
Healthy fats are a great way to gear up your immune system. Especially the healthy fats found in foods like salmon and olive oil helps in reducing inflammation and keeping you away from pathogens. Olive oil is also helpful in reducing chronic diseases and type 2 diabetes. Its anti-inflammatory property is the most beneficial property offered to kill deadly bacteria and viruses. Salmon contains omega-3 fatty acids that help fighting inflammation. Therefore, add healthy fats in your meal to improve your immune system.
Eat More Fermented Foods
Fermented foods are great for your immune system and gut health because they contain probiotic bacteria, which help your digestive tract stay healthy. Gut bacteria are beneficial for the immune system to differentiate between healthy cells and harmful cells. Therefore, good gut health can help you fight harmful pathogens by boosting your immune system. Some best-fermented foods to add in your diet are yogurt, natto, kefir, kimchi, and so on.
Eat More Proteins
Proteins are very important for your overall health and the immune system. They help to replace the old and unwanted cells with new efficient cells and to prevent the entry of pathogens in your body. Some protein foods for the immune system and muscle development are:
Workout Tips for Healthy Immune System
The immune system and exercise go hand in hand, the best workouts for boosting immunity are:
Cardio exercises are not only great for your body but are also easy to do at home. For cardio training, you don’t need to necessarily attend a gym. If you practice at least 15 minutes of cardio exercise regularly at home, then it will benefit you a lot.
Some of the best cardio exercises to do at home include skipping, dancing, jogging, walking, jumping jacks, burpees, and many more. Therefore, proper cardio exercise can help you win in the race of the immune system vs virus.
Strength training is highly beneficial for growing your muscles and boosting your immune system. You must be wondering how to practice strength training at home during the pandemic when you are not allowed to attend the gym. Well, there are many strength training exercises that you can do at home!
Some of the best strength training exercises to do at home include squats, push-ups, sit-ups, lunges, plank, dumbbell lifting, and many more. Remember that the immune system with age becomes weak, therefore, it is very important to take proper care of your body when there is still time! So, do a proper workout now, boost your immune system.
High-intensity interval training, also known as HIIT, is great for keeping your body healthy and active. The main principle of this workout involves high-intensity exercises with breaks in-between.
You can easily practice this at home by doing exercises like jogging, jumping rope, mountain climbing, and many other exercises in full intensity. After doing the exercises profusely for about 10 to 15 minutes, take a break for 5 minutes, repeat this cycle at least four times. Your immune system will benefit hugely from interval training.
Tips for a Good Mood to Boost the Immune System
Listen to Good Music
Good music is a great way to achieve a good mood. Whenever you feel low, tune into some soothing melody and, trust us, it will help you feel much better than before. When you have a good mood, your immune system gets boosted too.
We have already told you about the exercises you must be doing daily. Exercising releases endorphin hormone, which is helpful in elevating your mood and strengthening your immune system. When you are physically active, your body releases good hormones that naturally reduce anxiety, stress, and depression.
A good laugh helps to release good hormones in the body, which boosts your immune system. Try to watch and read stuff that helps to elevate your mood and keep you happy.
Do not feel lonely because of the situation around you. Rather try to spend the spare time creating some lovely memories with your family so that when you look back, there are only good times to lean on. More time with your loved ones will help you avoid a bad mood and will keep you stress-free.
We hope this article was able to help you know some great ways of boosting your immune system through diets and exercises. You can also take in immune system supplements that can help you strongly fight back this terrible pandemic. Make sure to consult a doctor before having any supplements. So, when will you start taking care of your immune system? Do tell us!
Author’s bio: My name is Adam Reeve and I have been a professional personal trainer and fitness instructor for over 10 years. Also, I’m a life coach, wellness writer, and low carb diets, enthusiast.