How to boost immunity during a pandemic: 6 ways

We live in an interesting and not the easiest time. We limit contacts, fleeing COVID-19, and thereby hiding from millions of other seasonal viruses. Is it good? In the long term, not so much.

The statement that “our immunity will atrophy with the reduction of intrusions from outside” sounds, of course, loud, but in fact it is so. Doctors often compare immunity to muscles. If we give up “training”, then the body’s defenses literally fall into hibernation. 

So how do you know when it’s time to sound the alarm? There are non-obvious signs of a decrease in immunity that should alert us: 

• Constant fatiguecomparable to apathy. In this case, we are exhausted even by performing routine duties at home or at work.

• Sleep problems. As a rule, we are dealing with “starting” insomnia, when a person tosses and turns in bed for a long time and cannot fall asleep in any way – although he is clearly tired and wants to sleep. At the same time, sleep itself is restless, and morning awakening is difficult.

• Frequent skin rashes и mucosal inflammation. With the “subsidence” of immunity, allergies and fungal infections begin to actively manifest themselves.

• Memory problems и speed of reaction can also indicate problems with the immune system.

Immunity boost checklist

1. Fight physical inactivity

Reducing the physical load during lockdowns entails a wave of health problems. So, the first measure to strengthen immunity should be the inclusion of physical activity in the daily schedule. The main rule: regular training and a gradual increase in load. 30-45 minutes of brisk walking every day increases resistance to respiratory diseases.

Outside the window is a blizzard and a snow blizzard? Fitness at home is also good. For a full workout, you need a minimum of equipment. All you need to get started is a yoga mat and internet access with free fitness trainers. 

In addition, the simplest workout can be done in your own entrance. Short series of runs up the stairs are great for increasing the so-called VO.₂max is an indicator of maximum oxygen consumption, which characterizes the endurance of the organism. 

2. We improve the quality of sleep

Mode is also important here. If you go to bed and get up at the same time, the “usual” sleep will be better and deeper. At the same time, it is best to go to bed at 10-11 pm. During this period of time, body temperature naturally decreases – it becomes much easier to fall asleep. And somnologists have come to the conclusion that it is in the first half of the night that the so-called delta sleep occurs – the strongest and most restorative. 

If it is impossible to fall asleep, you can try proven medicinal herbs or phytocomplexes. If you notice that sleep problems are growing, then you should consult a doctor – the main thing is not to prescribe medications on your own or on the advice of friends.

3. We train body intelligence

Being with the body at the same time is pleasant and useful. The so-called “embodiment practices”, which came into our lives from the sphere of business leadership, are also useful in everyday life. The approach uses meditative practices, complemented by work with posture, breathing, and concentration. A person trains the ability to instantly realize a stressful situation and enter a state of rest.

One practice you can try right now is the strong posture rule. Sit back, leaning back in your chair, and straighten your shoulders as much as possible – create for yourself the feeling of wings behind your back. And it would be nice to complement the proud posture with a wide smile.

4. We monitor the drinking regime

The immune system will not be able to fully perform its functions in a dehydrated body, because it is water that delivers nutrients and removes toxins. Of course, drinking should also be useful. 

You can boil homemade cranberry juice or infuse rose hips in a thermos. Tea with sea buckthorn and ginger or hibiscus with honey is also tasty and healthy! However, if you don’t have enough time and energy to bother with homemade fruit drinks and teas, you can try ready-made drinks enriched with vitamins and minerals.  

5. We make an “antiviral” diet

Ideally, up to half of every meal should now be vegetables in any form. Fresh, baked, turned into pureed soup. But don’t forget about protein either – beef, legumes, nuts can be its source. Foods with a high pH are also important during the period of virus activation, as they alkalize the body. In the list of favorites among nutritionists: turmeric, avocado, pineapple, greens. 

Experts also encourage the Mediterranean diet, as the most balanced in vitamins, trace elements and fiber, which is important for the formation of “local” immunity.

6. Don’t Forget to Snack

Make it a habit to keep an energy bar in your bag in case you get hungry. Such bars usually contain tonic components in accordance with the average daily need of the body and do not provoke surges in pressure and blood sugar. This is definitely better than junk food, which has a detrimental effect on our digestive tract, and therefore on immunity in general.