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I'm Ayan Sinha

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COVID-19 : Boost Your Immunity

So far we don't have cure or vaccinations for Corona virus disease or COVID-19. It has been observed people with poor immunity are getting hit badly by this specific strain of virus. Although we are doing well by taking measures like social distance, proper hygiene by washing hands with soap or with alcohol based sanitizer and using various disinfectants.As we understand that diet plays very important role to keep our immune system at its best. During the period of lock down it might be little difficult to find all fruits, vegetables and grains that is required to maintain a strong immune system through out this period.I will be sharing few supplement that can help you to boost your immunity.

  • Vitamins & Minerals

    Vitamins and minerals are essential substances that our bodies need to develop and function normally. The known vitamins include A, C, D, E, and K, and the B vitamins: thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxal (B6), cobalamin (B12), biotin, and folate/folic acid. A number of minerals are essential for health: calcium, phosphorus, potassium, sodium, chloride, magnesium, iron, zinc, iodine, sulfur, cobalt, copper, fluoride, manganese, and selenium.A Balance diet is always recommend for a healthy life style.
    Today I am writing about the vitamins, minerals and activities that will help to boost you immunity.

  • Vitamin C (Ascorbic Acid) Vitamin C is one of the safest and most effective nutrients. Benefits of vitamin C may include protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling. Vitamin C is found naturally in vegetables and fruits, especially oranges and other citrus fruits.
  • Vitamin B6 (Pyridoxine) Pyridoxine is required for the proper function of sugars, fats, and proteins in the body. It is also required for the proper growth and development of the brain, nerves, skin, and many other parts of the body. It has many other medical benefits. Some of the best sources of B6 include beans, poultry, fish, fortified cereals, dark leafy greens, papayas, oranges and cantaloupe, according to the Harvard School of Public Health (HSPH). Bananas are another good source.
  • Resveratrol Resveratrol is a great antioxidant and improves body's immune response to infection. However, if you're on any anticoagulant or blood thinners, you should skip this one as it slows down blood clotting. People having hormone-sensitive condition should not take resveratrol because it has phytoestrogens. Those having regular medicines should check with their doctor for any contraindications. It's found in foods such as peanuts, pistachios, grapes,blueberries, cranberries, and even cocoa and dark chocolate.
  • Vitamin E Vitamin E is a powerful antioxidant that helps the body fight off infection. Foods rich in Vitamin E includes nuts, seeds & spinach
  • Zinc Zinc is an anti-inflammatory and support to build stronger immune system.
  • Activities for Immunity Apart of the mentioned supplements there are other activities which should be taken care of which can help you to boost you immunity along with physical and mental wellness during this period of pandemic.
  • Sleep During sleep, your immune system releases proteins called cytokines, some of which help promote sleep. Certain cytokines need to increase when you have an infection or inflammation, or when you're under stress. Sleep deprivation may decrease production of these protective cytokines. In addition, infection-fighting antibodies and cells are reduced during periods when you don't get enough sleep. The optimal amount of sleep for most adults is seven to eight hours of good sleep each night. Teenagers need nine to 10 hours of sleep. School-aged children may need 10 or more hours of sleep. But more sleep isn't always better.
  • Physical Wellness To handle the current or any situation ones mental and physical well-being is equally important starting with physical well-being work out can help to better immune system, better recovery, physical and mental strength during this lockdown one can do these full body functional training.
  • Expand/Collapse List of Workout
  • Home workout using Body WeightFriends who want to do Home workout using Body Weight can follow the play list as mentioned:

    https://bit.ly/2JyXC0A

    I would like to thank @fitnessvitnesss for the list of workout
  • Hydration Human body is made up of 75% water to maintian the same one must atleast have 3-4 lit of fluids daily TO stay hydrated. Water is important to detox the body and keep many type of infections away. Always drink lukewarm water and avoid cold items.
  • Food Have fresh meals, avoid gluten, minimize sugar intake, have anti-oxidants. Always drink lukewarm water and avoid cold items.
  • Fresh Air ou might feel slate by sitting at home all day it is absolutely fine to spend some quality time at closed/net protected balcony while having sip of tea or lemonade sincs COVID-19 is not air borne disease. In early morning you can practice deep breathing exercise in the same balcony (in room with open window if no balcony available). Additionally, Or you can use essential oil diffuser at home to feel fresh all day (3-5 drops per 100ml).
  • Hobbies With lock down we have abandon amount of time left which you can use to spend more time with you hobby or can prepare, plan or do research that you would like to do once things get to normal thus you can keep yourself engaged in free time.
  • Emotional Well-Being Staying alone can be stressful specially who are lockdown away from the near and dear one, so beware of your emotional state, process them, talk to friends, family members or colleagues, watching inspirational video or movies or some clip can help to keep you at your best many mental and emotional well-being. Do watch 2-3 comedy scene from your favorite movies/shows daily.
  • Mental Wellness

    When it comes about mental wellness, what can be better than meditation. Sharing few important benefits of Meditation:

  • Lowers Cortisol LevelsIt lowers cortisol levels. Reducing cortisol can decrease general stress, anxiety and depression.
  • FocusAs you get more healthy, focus improves making you determined and self-disciplined.
  • peace of mindpeace of mind brings clarity and sharpens the mind and consciousness.
  • cardiovascular mortalityIt’s good for your heart. Meditation positively impacts blood pressure, heart muscle effectiveness and general cardiovascular mortality.
  • Anger Management You will be better at handling anger or you can channelize the anger in much better way.
  • InsomniaIt is very helpful for a common sleep disorder like insomnia.
  • reduces anxietyIt reduces anxiety and retrains the brain to slow down and respond differently to stressors. And many more.
  • You can train your self heartfullness method using below wonderful youtube sessions of 45 mins each as below:

  • I would like to thank Dr.Vaibhav Bendale for his contribution.

    Hope this blog was helpful to you then share it with your family and friends. And please feel free to send me DM/PM on Facebook & Instagram