9 ways to protect yourself from the coronavirus
Bacteria, viruses, fungi, and other parasites... There are countless harmful microorganisms around us that are dangerous for older people and, in particular, for those whose immunity has weakened due to the coronavirus.
Runny nose or other infections: Why do some people get sick while others don't?
Many people are significantly more susceptible to viral infections. This is often due to a weakened immune system.
Some tips on how to strengthen a weakened immune system with simple measures:
1. A balanced diet with plenty of vegetables and fruit
2. Sunlight and vitamin D
3. Adequate movement
4. Don't push yourself too hard
5. Reduce stress
6. Drink enough water
7. Pay attention to healthy sleep
8. Don't smoke
9. Wash your hands regularly and pay attention to hygiene and social distancing
1- PROPER NUTRITION FOR THE IMMUNE SYSTEM
The body needs many different vitamins and nutrients for a well-functioning immune system.
-Vitamin A
-Vitamin B6
-Vitamin B12
-Vitamin C
-Vitamin D
-Vitamin E
-Phytochemicals
-Zinc
-Selenium
-Iron
-Copper
An increasing number of scientists believe there is a direct link between gut health and the overall immune system, which is why high-fiber foods are a good tip for a weakened immune system. Make sure to choose organic foods from local farming.
The following vegetables and fruit are particularly beneficial for immune defense:
-Broccoli
-Cabbage
-Carrots
-Tomatoes
-Garlic
-Spinach
-Citrus fruits
-Dark fruits and grapes
-Hazelnuts
While vitamin C deficiency is quite rare today, you should make sure you're getting enough of other vitamins and nutrients. The effectiveness of dietary supplements is quite controversial among medical experts. For this reason, it's best to try to meet your nutritional needs through food. Whether certain nutritional supplements make sense can be clarified together with your family doctor.
Important: Vegans who consume no animal products at all should take vitamin B12 supplements.
2- GET SOME SUN — GET SOME SUN EVEN IN WINTER'S COLD
Vitamin D is necessary for a solid immune system. We get part of our requirement from food, for example from oily fish. But our body itself also makes an important contribution: when sunlight hits the skin, it independently produces vitamin D.
Autumn and winter, in particular, are the seasons when UV radiation is lower due to cloud cover. To get your healthy dose, you should spend as much time outdoors as possible.
If you have a vitamin D deficiency, you can consult your doctor about taking vitamin D supplements. In addition, infrared sauna can also be beneficial.
During this period, an average of 2000-4000 IU of vitamin D should be taken orally per day.
3. MOVE, MOVE, MOVE
Running, swimming, cycling: classic endurance sports are still among the most effective. They strengthen not only the heart and blood vessels, but also our immune system. The immune system is gently stimulated with every moderate exercise session. Speed and level of effort are decisive. Those who push their bodies too hard usually achieve the opposite effect.
4. AVOID HEAVY EXERTION
Have you ever heard of the "open window" phenomenon?
During extreme physical exertion, such as running a marathon, the number of immune cells in the blood rises sharply. If the body then relaxes, the number of immune cells drops below the baseline level from before exercise. Since pathogens can only be fought to a lesser degree during this time, infectious diseases are seen more frequently. So, if you don't want to get sick, you shouldn't overdo the effort you put into exercise.
5. AVOID STRESS, STAY HEALTHY
Thanks to extensive research, it's known that intense stress weakens the immune system and increases susceptibility to infections. Chronic stress, just like excessive physical strain, can lead to exhaustion, which creates ideal conditions for pathogens. For this reason, it's important to avoid stressful situations as much as possible and to achieve targeted relaxation.
6. DRINK ENOUGH WATER AND FLUIDS
Those who drink too little water are not only tired and exhausted, but also more susceptible to infections. One of the reasons for this is a mucous membrane that, as a result, becomes dry. Due to this lack of moisture, one becomes defenseless against viruses and bacteria.
Drinking tea is also beneficial for the immune system. For example, green tea contains many antioxidants that support the immune system and help prevent cancer.
The amount of water you should drink daily should be more than about 40 ml per kilogram of body weight.
7. PAY ATTENTION TO HEALTHY SLEEP
Those who start the day well-rested are not only more productive but also less susceptible to colds and other infections. Many studies have shown that lack of sleep significantly reduces the number of immune cells, resulting in a weakened immune system. Anyone who sleeps about seven to eight hours a day gives their body enough time to heal.
8. QUIT SMOKING
In addition to its cancer-promoting effects, smoking has a negative effect on the immune system.
Tobacco smoke dries out mucous membranes, promotes inflammatory processes, and affects our respiratory system's natural cleaning system.
So: move away from cigarettes and enjoy a whole new way of life!
9. WASH YOUR HANDS SEVERAL TIMES A DAY
Of course, thorough handwashing doesn't directly strengthen the immune system. But it prevents cold viruses from entering and spreading in your body. It's recommended that, during the cold season, in order to avoid catching a cold, and especially for those who already have a weakened immune system, hands be washed several times a day.