The immune system is the one that protects you against disease or other potentially damaging foreign bodies. If it functions properly, it’s for the immune system to identify a variety of threats. A healthy immune system can defeat invading pathogens. As there is no certain vaccine against COVID-19, our immune system is the best defense. There are various ways on how to boost your immune system and we hope that these will help you;

  • Good sleep hygiene

While sleeping, cytokines are secreted. Cytokines are a substance that helps us respond during inflammation. Having less sleep may cause reduced cell production and antibody. 7 to 8 hours is the suggested good sleep, especially for adults. If you are having less than that, you may need to develop your good sleep hygiene. You may start by sticking to the same bed and waking times, maintain a conducive sleep environment, and avoid electronics 30 minutes before you sleep. Quality sleep will help your body function well for the tasks you have within the day. If you do catch a cold, having enough rest might help you bounce back to health as well. 

  • Exercise moderately 

Moderate exercise enhances immune function above sedentary levels. Having regular exercise can also make you progressively stronger. An exercise that is not more than an hour is an immune system adjuvant that boosts proteins. It will help improve the ability of cells to identify pathogens. 

Some recommended activities are going to the gym every other day or having a 20-30 minute walk daily. Taking up a hobby or sport may also be an enjoyable way to make you active. In general, moderate exercise can help you feel energetic and healthier. Exercise also has additional benefits of reducing heart disease and keeping your bones strong. 

  • Good hygiene

Having good hygiene is another strategy to help your immune system limit pathogen exposure. To lessen infection is to keep away from close contact. Avoid crowded places or closed spaces. To prevent the spread of infections, hand washing is the best way. Wash your hands with clean water and soap at least 20 seconds. Do this after using public transportation, restroom, or before and after handling food. 

  • Nutrition needs

The immune system will have no effective response if you have inadequate nutrition. The cells need macronutrients from fats, carbohydrates, and proteins to provide energy and substrate for vital functions. Having a balance-diet will meet your nutrition needs. Oftentimes, those who have decreased appetite due to illness or caused by aging, consumption can be a challenge. A healthy immune system requires a regular amount of sufficient nutrients. 

You may also try some of these sources that are high in Vitamin C to help you boost your immune system:

  • Grapefruits
  • Oranges
  • Broccoli
  • Kiwi
  • Potatoes
  • Spinach 

Vitamin C is an important nutrient for you to stay healthy. Having a varied diet rich in all nutrients will help you stay fit and healthy. Especially at this time if you have a weak immune system, you may be prone to the COVID-19. Following these tips may help you or can be your best defense against the infection