How to increase immunity to an adult
During quarantine, I want to do everything possible to protect myself and loved ones. WHO categorically does not recommend self-medication and prescribe antibiotics or antiviral drugs. We also believe that dubious measures are useless, because there are much simpler ways to increase immunity and improve the quality of life!
1. Healthy sleep
Proper sleep is the first thing to start with, especially if your daily routine is changing. Remote work or forced quarantined weekends give the illusion that now you’ll definitely sleep off. But in fact, out of habit it becomes even more difficult to maintain a healthy regime of the day.
The effectiveness of the immune system in chronic multi-day lack of sleep falls by at least 30%. So any further measures will be simply ineffective if you miss the point. The immune response is reduced, and no stimulants can help the body resist viruses and bacteria. The risk of infection increases almost threefold.
Fix your watch for sleeping (about 7-9 hours for an adult) and do not shift it anywhere, regardless of the plans for the day. A healthy sleep always contributes to a faster recovery.
2. Fresh air
Quarantine involves self-isolation, so with long walks you will have to wait until better times. But you need fresh and clean air. Ventilate the apartment every 3-4 hours, use humidifiers and cleaners. Regular wet cleaning in this case is more useful and effective than a vacuum cleaner.
3. The sun
First, the sun is vitamin D, which is crucial for the whole body. Secondly, it has long been proven that it reduces stress and has a good effect on the psychoemotional background. This is also very important for the immune system, which is depressed by depressive states.
During quarantine, walking in the sun will not work, but if possible, at least spend more time at the window. Get rid of heavy curtains and curtains that also accumulate dust. And if you have an open balcony, spend at least 15-20 minutes a day on it.
Going to the gym or going to the pool in quarantine will not work. But you have endless stocks of video tutorials and training on Youtube. Choose an interesting online course, participate in challenges or install a mobile application with regular reminders.
It is believed that to increase immunity you need to engage in regularly, from 3 hours a week. It is important to control the pulse - so that it stays at the level of 65-80% of the maximum. For older people, slow and low-intensity aerobic exercise is preferred.
And if you have to spend all day at the table or on the couch, try stretching or yoga. Half an hour of exercise improves tone, stabilizes blood circulation and invigorates. And also static loads are always an additional exercise for breathing that will strengthen your lungs.
Personal hygiene is our main tool in the fight against the global epidemic. As often as possible, my hands - after the street, before and after cooking or taking out the garbage. Always carry an alcohol-based antiseptic with an alcohol content above 60%.
Together with soap and antiseptics, we often recommend using hand cream. Otherwise, microcracks and peeling appear on dry skin. And this also increases the chances of getting infected by direct contact with the virus.
Gather your hair if you leave the house, and touch your face less with your hands. Wear a mask when you go to a store, pharmacy or other crowded place. It does not guarantee absolute safety, but will reduce the total viral load when in contact with the infected. Be sure to see how to put it on and take it off!
6. Quitting smoking
Accurate studies on the relationship between the risk of coronavirus and smoking have not been conducted. But according to open statistics, it is easy to track that smokers are more likely to be exposed to any respiratory infections. In addition, coronavirus is more severe in people who already have background disorders and pathologies. Especially pulmonary, because it affects the respiratory system.
Tobacco smoke contains many toxic resins and carcinogens that directly “kill” the immune system. Nicotine upsets the oxygen balance in the cells and affects the hemoglobin level. So quarantine is a great reason to finally give up a bad habit!
7. Minimum alcohol
The abuse of alcohol disrupts the functioning of all body systems. Protective barriers fall, the risk of infectious and inflammatory processes increases, the immune response decreases, and a deficiency of vital proteins appears. It has been proven that the production of immunoglobulins G and M decreases due to ethanol.
This does not mean that you can no longer drink a glass of your favorite wine. The maximum safe norm according to the recommendations of WHO and Harvard Medical School is about 30 ml of pure ethanol for men and about 20 ml for women. This is approximately 1-1.5 bottles of beer or 1-2 glasses of dry wine.
To increase immunity, three groups of vitamins are crucial - C, D, and A. It is better if you get them directly from products, but you can also use specialized food additives. In this case, it is better to take tests first to calculate the exact dosage.
Vitamin C is included in almost all drugs for the symptomatic treatment of acute respiratory viral infections. Vitamin D is important for the functioning of all body systems, reduces stress and stabilizes sleep. It is in short supply among the vast majority of people in the middle latitudes. Vitamin A is a valuable natural antioxidant that promotes regenerative processes and slows down the destruction of antibodies during acute respiratory viral infections.
Vitamin C is found in citrus fruits (especially lemon), rosehips, black currants, strawberries, spinach and sauerkraut. You will get vitamin D from eggs and oily fish - sturgeon, cod, and trout. To increase vitamin A levels, you need broccoli, pumpkin, red pepper, carrots, apples and potatoes.
Probiotics are living beneficial microorganisms that affect the immune system at all levels. In their use, regularity and systematicity is important. And then the body is better at fighting infections, and even acute respiratory viral infections often pass in a mild form without complications.
Probiotics are usually found in fermented milk products, so add a little kefir and yogurt without additives to your daily diet. And pay attention to pickled and pickled vegetables, especially cabbage and cucumbers.
10. Proper nutrition
The foods we eat directly affect our well-being and immunity. Quarantine is a good excuse to establish a diet, and the stockpiles will help you plan the menu ahead. Eat plenty of fresh foods - meat, fish, fruits and vegetables.
Oranges and apples are perfectly stored for several weeks, so they will help out in quarantine. You can put broccoli, asparagus and asparagus beans, mushrooms and berries in the freezer. Add seafood to your diet to increase the levels of healthy omega-3 fats that are in short supply in most.
Remember classic homemade recipes with honey, ginger, mint and lemon balm. Add garlic to dishes or eat a clove with your favorite soup. Make green tea, drink plenty of water and do not deny yourself a piece of dark chocolate - the best antidepressant!