Corona - Where we used to associate this word with a cold beer and a slice of lemon on a hot summer day we are now associating this word with a virus that is causing panic and fear across the world.
I am trying to stay calm, trying to not react every rumor I hear, I am trying to use my common sense.
After all, just to put things in perspective;
110.034 Total Confirmed Cases,
3,825 Total Deaths
61,976 Total recovered.
(Data is from the John Hopkins University in the US)
Fatality depends mostly on age and medical history meaning that people with a weakened immune system are more at risk, but don’t panic, it is scary for sure but there are things we can do to try stay healthy and build a strong immune system.
How to boost your immune system:
Eat a healthy balanced diet
Whole foods, lots of fruit and vegetables and berries, healthy carbohydrates and fats, good quality protein.
Get adequate amount of vitamins:
Vitamin C – one of the biggest immune system boosters. (citrus fruit, bell peppers, spinach, kale, cauliflower, broccoli.)
Vitamin B6 – vital in supporting biochemical reactions in the immune system. (chicken, salmon, tuna, green vegetables and chickpeas)
Vitamin E- powerful antioxidant that helps the body fight off infection. (Nuts, seeds, green leafy vegetables)
Eat Probiotics: Help give your immune system a boost, promote the production of natural antibodies. (fermented, cultured foods like kefir, kombucha)
Exercise Regularly: regular exercise keeps inflammation and chronic disease at bay, reduces stress and the release of stress-related hormones and accelerates the circulation of disease-fighting white blood cells (WBCs), which helps the body fight the common cold.
Sleep:
Getting adequate sleep 7-8 hours each night. When we sleep, the body releases cytokines, a type of protein that helps the body fight infection by regulating the immune system.
Minimize Alcohol:
New research shows that drinking alcohol can damage the body’s dendritic cells, a vital component of the immune system.
Drink green tea: Full of antioxidants that is beneficial to our health.
Stay hydrated: Drink lots of water, maybe add a slice of lemon.
Calm down and don’t stress: There is a connection between chronic mental stress and physical illness. Stress slows the body’s immune response and ability to heal quickly so trying to find an effective way to regulate stress may go a long way toward better overall health.
Try practicing yoga or meditation to relieve stress.
Also...
Practice good hygiene:
Shower daily.
Change your clothes daily
Wash your hands before eating or preparing food.
Wash your hands before inserting contact lenses or performing any other activity that brings you in contact with the eyes or mouth.
Wash your hands for 20 seconds and scrub under your fingernails.
Avoid touching your face and eyes.
Cover your mouth and nose with a tissue when coughing or sneezing.
Carry an alcohol-based hand cleaner for on-the-go use. Disinfect shared surfaces, such as keyboards, telephones, doorknobs, and remote controls.
Stay away from crowded places for now.
Try this delicious smoothie full of healthy immune boosting ingredients!
Orange probiotic smoothie to boost immunity
Serves: 2 | Prep: 10min
Ingredients:
1 large carrot, peeled
1 large orange (regular or blood orange)
180 ml fresh orange juice
1 tsp chia seed
180-236 ml plain Kefir yogurt.
4 dates, pitted
1/2 tsp Cinnamon
1/2 tbsp grated ginger
Instructions:
1. Peel your carrot and orange.
2. Place carrots, orange, and juice in a blender. Blend until a thick juice if formed.
3. Add your chia seeds, kefir yogurt, spices, ginger.
4. Blend again.
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