Nowadays We are all struggling with an enemy which is invisible. All we have to do is follow the instructions provided by WHO and protect ourselves and our family. In addition to that, we have to improve or boost up our immune system to fight against any diseases because not only Covid19 kill the people it affects our body immune system and makes us weak and we’ll easily get any other diseases. Not only that if a person already having health issues like lungs diseases, heart diseases may easily affect by Corona. So that we should improve our immunity power.

#Singapenn wants to protect our readers that’s why we are giving some tips to improve or boost up your immune system.

Get enough sleep

Sleep and immunity are closely tied. In fact, inadequate or poor quality sleep is linked to a higher susceptibility to sickness. Getting adequate rest may strengthen your natural immunity. Also, you may sleep more when sick to allow your immune system to better fight the illness. Adults should aim to get 7 or more hours of sleep each night, while teens need 8–10 hours and younger children and infants up to 14 hours.

Eat more whole plant foods

Whole plant foods like fruits, vegetables, nuts, seeds, and legumes are rich in nutrients and antioxidants that may give you an upper hand against harmful pathogens. The antioxidants in these foods help decrease inflammation by combatting unstable compounds called free radicals, which can cause inflammation when they build up in your body in high levels .

Exercise regularly

Physical activity isn’t just for building muscles and helping yourself de-stress — it’s also an important part of being healthy and supporting a healthy immune system.

One way exercise may improve immune function is by boosting your overall circulation, making it easier for immune cells and other infection-fighting molecules to travel more easily throughout your body.

Hydrate

Water plays many important roles in your body, including supporting your immune system. A fluid in your circulatory system called lymph, which carries important infection-fighting immune cells around your body, is largely made up of water. Being dehydrated slows down the movement of lymph, sometimes leading to an impaired immune system. Even if you’re not exercising or sweating, you’re constantly losing water through your breath, as well as through your urine and bowel movements. To help support your immune system, be sure you’re replacing the water you lose.

Destress Yourself

These are testing times, and a prolonged period of staying indoors has its implications on your mental wellbeing. The growing anxiety around the pandemic is another concern that is affecting millions across the globe. While the uncertainty might be overwhelming, there are  few steps we can follow regularly to help relieve our stress, stress is known to have an adverse effect on immunity.

  • Practice meditation
    • Too much stress releases the hormone known as cortisol, which impairs your response to immediate surroundings and makes your body susceptible to infections; you are left feeling constantly anxious. The best way to relieve stress is through meditation, it is a tried and tested activity to calm the nerves. If you need help meditating, then there are several channels on YouTube that have instructional resources to help you meditate.
  • Avoid Smoking, alcohol and other addictive substances
    • Certain habits like smoking, vaping, alcohol consumption and substance abuse have a direct correlation between weakened body defences and respiratory illnesses. Engaging in smoking and vaping is proven to weaken your lung capacity and destroy the cells lining your respiratory tracts, these cells are crucial to fight viruses that enter through your nasal orifices. There is new research claiming that individuals who engage in heavy alcohol consumption tend to suffer from ARDS (Acute Respiratory distress syndrome) which is one of the conditions caused by Covid 19 infection. Practice moderation, if you are dependent on any of these, as sudden withdrawal can also prove to be risky.

So friends let’s boost up our immune system and protect our self from any kind of disease.

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