illustration and collage of a greek bust sculpture representing the holistic well being

How to improve your immune system now Fight Coronavirus and Co.

16. März 2020

In times of Coronavirus, it is imperative we boost our immune system. We’ve been hearing and reading everywhere all we must do to avoid contracting the virus, which is crucial not to spread it further. But while we hope scientists will soon find a vaccine against COVID-19, there are still several other types of bugs and viruses taking us down during the colder months of the year. Luckily, there are a few simple steps you can take now to keep your immune system as strong as possible and build up your resistance.

1 – Enough sleep for your immune system

One of the most important things your body needs is to get enough hours of sleep to be able to fight infections. When you sleep, the body produces and releases cytokines, a protein that creates an immune response to infections and inflammations. When you can’t get a good night’s sleep, try taking two 30 minute-naps during the day to compensate de lack of sleep. Chronic sleep loss reduces the ability of your immune system to respond, and can even make flu vaccines less effective. Additionally, it has been proven that less than six hours of sleep doubles the risk of infection.

2 – Humidifier in the bedroom

Sleeping with a humidifier in your room helps your immune system. When the air is too dry, either because of the heater or air-conditioning, your nasal mucosa dries out. This part of your nose and throat, where you have the most immune cells, becomes more vulnerable to infections when dry.

3 – Good bacteria

Biohackers that use science and technology to make their bodies function better are all adamant about the need to cut sugar out of our diets. Sugar linked to almost every disease. But it is also a food source for the bad bacteria that kills the good bacteria. For an excellent immune system, 85% of the bacteria in your gut should be good bacteria or probiotics. 

Besides removing sugar from your diet, which is very difficult since sugar is more addictive than morphine, there are other ways to increase the good bacteria. Try eating fermented food such as sauerkraut, kimchi and kombucha.

4 – Super tea

Certain foods have natural antimicrobial properties, for example, garlic and ginger. Boil them in water with a whole lemon for 5 to 10 minutes. Add honey that is a super-food with anti-bacterial properties, and drink it hot. This “super tea” is fantastic to boost your immune system to fight off cold and other infections.

5 – Fasting

For centuries, fasting has been used as a remedy to cleanse the body. In fact, fasting for three days can reset your whole immune system. But you don’t need to spend days on only water; intermittent fasting is very effective and much easier to do. Not eating for at least 16 hours allows your body to recycle the immune cells and get rid of the damaged ones. You will feel with more energy and vitality in the long run, and maybe lose a few kilos too, so it’s a win-win, isn’t it?

6 – Reducing stress

It is well-known that stress leaves us more vulnerable to disease. By releasing too much cortisol, stress causes an inflammatory response in your body. This is why it is essential to know how to reduce stress. For many, prayer is the best way. Catholics, for example, find the moments of silent prayer very effective. Buddhists use meditation against stress. For those who do not have a specific religion, we recommend reading a good book, especially something uplifting like the biography of some amazing person.

7- Exercise

According to doctors and virologists, exercising is essential. In times of stress, we tend to stop everything and look for comfort in the couch. Please don’t do it. Go for a walk; power or relax walking, whatever makes you feel good. Now it’s the perfect moment to start the Yoga or Tai-chi that you were postponing for months. And dancing is something you are a master, right? It’s the best cardio exercise, and it’s good for your soul too. For sure you will end the flu season like a TikTok star.

8 – Keep a positive routine

You can know more about it watching the Morning Routine To Start a Day Like Doris Day.

Collage via Shutterstock

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