Now we all well know that corona pandemic is at the pick, the cases of corona positive are getting an exponential growth, India has now reached a community spread stage thus making it hard to stop the virus spread thus the only best way left is to protect our self from this deadly virus is by boosting our immunity. A strong immune system can develop the antibodies within our bloodstream to fight and destroy the virus (if it is low to moderate in quantity), thus this time we have to focus on developing our immunity rather than any things, and it can be comfortably done if you devote your focus on developing it. Simply to develop your immunity, you need to work in three things which are:- 1. DIET
2. EXERCISE
3. STRESS
DIET
In order to boost your immune system you need to firstly focus on balancing your diet, make sure your every big meal has the proper balance of carbohydrate, protein, and fat. The optimum way to balance your diet is to make sure your daily calorie intake comes from 50% Carbohydrates, 30 % protein, and 20 % fat.
The best Sources for carbohydrates are brown rice, sweet potato, oats, multigrain roti, etc
The best sources for protein are paneer, lentils, soybean, eggs, chicken, fish, etc.
Best sources for fats are ghee, coconut oil, almonds, walnut, chia seeds, etc
Secondly, you have to increase the consumption of some immunity-boosting foods like garlic, ginger, beetroot, fennel, turmeric, natural honey, etc.
Thirdly, consume green leafy vegetables & fruits which are rich in fibers, antioxidants, minerals, and vitamin i.e papaya, apple, pomegranate, capsicum, spinach, broccoli, etc
If your immunity is very low you can take advantage of herbs like astragalus, reishi, giloy, ashwagandha, etc.
5 Key Food Category to Add Antioxidant:- Green tea, Raisins, Broccoli.
Probiotics:- Kefir, Yogurt, Buttermilk.
Fruits:- Papaya, Apple, Pomegranate.
Whole Grains:- Red kidney beans, Oats, Moong dal.
Vegetables:- Spinach, Red Bell Pepper, Beetroot.
Seeds:- Pumpkin seeds, Sunflower seeds, Chia seeds.
EXERCISE
Simply when it comes to exercise you just have to make sure you use your body parts enough so that your blood circulation remains optimum throughout the day, even just devoting 1 hour of your day to exercise is enough to boost your immunity, you can simply do the walking, stair climbing, skipping, push-ups, crunches, etc inside your home to keep your blood circulation at optimum health.
STRESS
This corona pandemic has put our life in reverse gears as every day we are getting negative news regards to mortality, unemployment, global poverty, etc which triggers our stress hormone at a faster rate which leads to a decrease in the immune cells i.e lymphocytes. Thus managing our stress is become too crucial nowadays to keep our immunity at the optimum level. You may simply do mediation, conversations with your good friends, watch inspiring videos, read books, etc to cope up with stress.
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