There are protective measures you can take to keep your body from getting infected by viruses, and they all include Strengthening your immune system. Here are 16 ways to boost your immunity to coronavirus, according to a top cardiologist, health organizations, and the latest research. Read on – and to keep your health and the health of others safe, don’t miss out on these 19 Ways to Ruin Your Body, Health Experts Say.

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One easy way to boost immunity is to maintain a fresh, clean diet, says a certified cardiologist and nutritionist Luiza Petre, MD. “Reduce inflammation and build your immune system in your body by eating unprocessed organic foods, avoiding sugar and anything that comes in a box,” she says. This includes lots of vegetables, herbs, and fruits that are rich in vitamin C. “What we eat can help prevent and keep chronic inflammation at bay,” she continues.

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A generally healthy eating plan provides nutrients that will help keep your immune system functioning well. “Fruits and vegetables contain natural components, so-called phytonutrients, which help protect against inflammation,” says Dr. Petre. “Healthy fats like monounsaturated fats and omega-3 fatty acids also help with inflammation. Foods high in saturated fats and highly processed foods will increase inflammation and weaken your immunity. “

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Dr. Petre encourages you to increase your garlic and onion intake. “Garlic is rich in allicin, which strengthens the immune system and fights colds. In addition, it has antimicrobial and antiviral properties that help fight viral infections and bacteria, ”she explains, recommending consuming a clove two to three times a day. Onions, on the other hand, are rich in quercetin, “which is a very powerful flavonoid and antioxidant that has histamine-regulating effects, has antiviral properties, and supports immunity,” she explains. “Onions are loaded with immune-boosting nutrients such as sulfur compounds, selenium, zinc and vitamin C.”

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Dr. Petre points out that vitamin C-rich fruits – including oranges, grapefruits, and tangerines – are called the “muscle of the immune system” for good reason. “They help increase the production of white blood cells and improve the T function of lymphocytes – important players in the fight against infections. As an antioxidant, vitamin C fights free radicals in the body, which can help prevent or delay certain types of cancer and heart disease and promote healthy aging. “

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Omega-3-rich foods – including sardines, salmon, avocado, and nuts – are great for fighting viruses. “Each of these improves the function of the immune cells by improving the function of the white blood cells,” says Dr. Petre.

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Shiitake mushrooms, yeast, algae and algae are, according to Dr. Petre are all powerful beta-glucan-rich foods that help improve T-cell function and have antiviral properties. “They increase the host’s immune response by improving the natural killer cells and macrophage function and activating the immune system’s defense cascade,” she explains.

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Be sure to keep your diet green, Dr. Petre. “Broccoli and spinach are both gems full of vitamins A, C, and D, as well as fiber, antioxidants, and antioxidants that increase the immune system’s ability to fight infections.” The key to maintaining its strength is to cook it as little as possible – or better yet, to eat it raw.

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Vitamin D is an important component in improving immunity. Some foods rich in vitamin D include oily fish, eggs, mushrooms, oysters, and caviar. “They are known to be ‘better than vaccines’ and to be popular in the winter season for fighting viral infections because vitamin D is a powerful modulator and boosts natural immunity,” says Dr. Petre.

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Probiotics, also called live bacteria, can help build a healthy gut, “and this is where immunity begins,” says Dr. Petre. “Around seventy percent of our immune system is in our intestines. Probiotics are the key to balancing the gut microbiome and strengthening our immune system. They protect our body from dangerous pathogens, promote energy, lift our spirits and enrich our health in a variety of ways. “You can either take probiotics as a supplement or eat fermented foods like kimchi or sauerkraut, which feed the healthy bacteria.

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Dr. Petre points out that exercise is known to boost the immune system. “It is well known that regular physical activity reduces the risk and severity of cardiovascular disease, diabetes, lung diseases, various chronic diseases, and the effects of aging,” she says. Exercise helps get rid of bacteria in the lungs and airways, which can reduce your risk of catching the flu, cold, or other illness, and “Exercise causes changes in the antibodies and white blood cells, which are the cells in the body’s immune system that fight disease.” . . ”

A new study found that exercising at least 5 days a week reduced the risk of an upper respiratory tract infection compared to sedentary work. In those who got sick, symptoms decreased by 32 to 41% after this routine.

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Dr. Petre encourages meditation as an immune boosting practice. “Meditation lowers stress and cortisol levels and increases the body’s response to fighting viruses,” she says. “Research has confirmed that what we feel and think affects our immune system through chemical messages from the brain. Therefore, negative thinking, stress, and emotional states can negatively impact our immune systems, creating an environment that is increasingly fragile for diseases is. ” . “

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Make sure you get your Zs if you want to stay healthy. “Sleep helps the cells and proteins in your immune system destroy and recognize germs. It also helps remember them so they can fight them faster in the future,” says Dr. Petre. It also significantly increases your body’s immune response. “So make sure you get at least seven hours a night.”

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While during the pandemic it may be tempting to hit the bottle, World health organization recently released a statement warning against it. “Alcohol consumption, especially heavy consumption, weakens the immune system, reducing the ability to cope with infectious diseases,” they said, adding that it can also cause certain types of cancer, increasing the risk of acute respiratory distress syndrome (ARDS). one of the most serious complications of COVID-19, and changing your thoughts, judgment, decision-making and behavior.

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If there was ever a time to strive for a healthy weight, it is now. According to CDC severeC obesity, defined as a Body mass index (BMI) of 40 or higher increases the risk of complications from COVID-19. Just like malnutrition, obesity is known to affect immune function research. If you think you may be obese, you should speak to your doctor who can help you create a healthy weight loss plan.

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Although a COVID-19 vaccine is likely to be unavailable for some time, you can ensure that your overall immunity is in the best possible condition by making sure you are up to date on all of your other vaccines – and getting the flu shot too, when it is time. The CDC explains, “Flu vaccination has many benefits and flu prevention is always important, but in the context of the COVID-19 pandemic it is even more important to do everything possible to reduce disease and conserve scarce health care resources.”

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Yes, “too much of a good thing” even applies to essential vitamins and nutrients. Because of this, you should avoid using “immune boosting” supplements, warns D. Barry Boyd, MD, RDN, a hematologist, oncologist, and nutritionist from Yale Medicine. “Due to the complexity of the immune response – both in the potential control of viral infections such as Covid and in the involvement of the inflammatory reaction associated with severe and even fatal infections – the ‘law of unintended consequences’ applies here,” he explains.

Most of this has to do with the uncertainty surrounding the virus, as well as our “limited knowledge of the potential adverse and unexpected risks” of taking “immune-boosting” supplements. He suggests sticking to a simple multivitamin that “ensures adequate but not excessive nutrient levels” and avoiding anything that promises “super high potency” with excessive and unnecessary vitamin levels based on your diet. And for the healthiest way through life, don’t take this dietary supplement, which can increase your risk of cancer.

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