9 Tips to Naturally Improve Infection
Important Notice
There is no supplement, diet or lifestyle change -
other than physical distance, also known as social distance and proper hygiene
practices - that can prevent you from developing COVID-19.
The strategies outlined below may strengthen your
immune system, but do not directly protect you from COVID-19.
If you want to strengthen your immune system, you
may be wondering how you can help your body fight infection.
Although boosting the immune system is easier said
than done, a few changes in diet and lifestyle can boost your body's natural
defenses and help you fight off harmful germs or pathogens.
Here
are 9 tips for improving the immune system naturally.
1. Relax
 |
| 9 Tips to Naturally Improve Infection |
In fact, inadequate or poor relationships are associated with increased risk of disease.
In a study of 164 healthy adults, those who slept less than 6 hours each night had a higher risk of contracting the flu than those who slept 6 hours or more each night.
Proper rest can enhance your natural immunity. You can also get more sleep when you are sick to help your immune system fight the disease better
Adults should aim to sleep 7 hours or more each night, while teens need 8-10 hours, and toddlers and children up to 14 hours.
If you have trouble sleeping, try to reduce the time before the screen to an hour before bedtime, as the blue light emitted by your phone, TV, and computer may interfere with your rhythm or arousal
Other sleep hygiene tips include sleeping in a completely dark room or using a sleeping mask, sleeping at the same time every night, and exercising regularly.
2. Eat whole plant foods
9 Tips to Naturally Improve Infection
Whole foods such as fruits, vegetables, nuts,
seeds and vegetables are rich in nutrients and antioxidants that can defeat
harmful bacteria.
The antioxidants in these foods help to reduce
inflammation by fighting unstable compounds called free radicals, which can
cause inflammation when they build up in your body at high levels.
Chronic inflammation is associated with many
health conditions, including heart disease, Alzheimer's and certain cancers.
At that point, the fiber in the plant diet eats
away at your gut micro biome or the community of healthy intestinal bacteria. A
strong gut micro biome can boost your immune system and help prevent harmful
infections from invading your body through the digestive tract.
In addition, fruits and vegetables are rich in
nutrients such as vitamin C, which can reduce fever time.
3. Eat plenty of healthy fats
9 Tips to Naturally Improve Infection
Healthy fats, such as those found in olive oil and
salmon, can increase your body's response to germs by reducing inflammation.
Although low-grade inflammation is a common
response to stress or injury, chronic inflammation can depress your immune system.
Olive oil, which has an anti-inflammatory effect,
is associated with a reduced risk of chronic diseases such as heart disease and
type 2 diabetes. In addition, its anti-inflammatory properties can help your
body fight off harmful bacteria and pathogens.
Omega-3 fatty acids, such as those in salmon and
chia seeds, also fight inflammation.
See Also: Herbal Remedies for Weight Loss
4. Eat high-fat foods or take pro biotic supplements
9 Tips to Naturally Improve Infection
Ripe foods are rich in beneficial bacteria called
pro biotic, which live in your digestive tract.
These foods yogurt,
sauerkraut, kimchi, kefir and nato.
Studies show that a growing number of bacteria in
the gut can help your immune system differentiate between normal, healthy cells
and invading insects.
In a three-month study of 3 children, those who
drank only 126 ml of formula milk per day had an infection of about 2.4% in
infants compared to the control group.
If you do not eat fermented foods, additional pro biotic
supplements are another option.
In a 28-day study of 152 people infected with
rhinovirus, those taking probiotic Bifidobacterium animalis had a stronger
immune response and lower levels of the virus in the nasal mucus compared with
the control group.
5. Reduce the addition of sugar
9 Tips to Naturally Improve Infection
New research shows that extra sugar and refined
carbohydrates can contribute equally to obesity and obesity.
Obesity can increase the risk of disease.
According to a study of about 1,000 people, obese
people who have been vaccinated against the flu are twice as likely to get the
flu as obese people who have been vaccinated.
Reducing sugar can reduce inflammation and aid in
weight loss, thereby reducing the risk of chronic health conditions such as
type 2 diabetes and heart disease.
Because obesity, type 2 diabetes, and heart
disease can lower your immune system, reducing excess sugar is an important
part of your diet to improve your immune system.
You should try to reduce your sugar intake to less
than 5% of your daily calorie intake. That amounts to about 2 tablespoons (25
grams) of sugar per person who eats 2,000 calories.
6. Perform moderate exercises
9 Tips to Naturally Improve Infection
Although prolonged vigorous physical activity can
strain your immune system, moderate exercise can strengthen us.
Studies show that even one moderate exercise
session can increase the effectiveness of the vaccine in people with a weakened
immune system.
In addition, regular, moderate exercise can reduce
inflammation and help the body's immune system to regenerate.
Examples of moderate exercise include brisk
walking, regular cycling, jogging, swimming, and mountaineering. Most people
should have at least 150 minutes of moderate exercise per week.
See Also: How to shed extra pounds
7. Stay clean
Dehydration does not really protect you from germs
and germs, but preventing dehydration is important for your overall health.
Dehydration can cause headaches and impair your
physical activity, concentration, mood, digestion and heart and kidney
function. These problems may increase your risk of infection.
To prevent dehydration, you should drink enough
fluids daily to make your urine pale yellow. Water is recommended because it
has no calories, additives and sugar.
Although tea and juice are also hydrate, it is
best to reduce the intake of fruit juices and sweetened tea due to their high
sugar content.
As a general rule, you should drink when you are
thirsty and stop when you are not dry. You may need more fluids when you
exercise, work outdoors or stay in a warm place.
It is important to note that older adults begin to
lose their natural sensation because their body does not properly reflect
thirst. Adults should drink regularly even if they do not feel thirsty.
8. Control stress levels
9 Tips to Naturally Improve Infection
Reducing stress and anxiety is the key to a healthy immune system.
Prolonged stress promotes inflammation, as well as
imbalances in immune cell function.
In particular, prolonged stress may suppress the immune
response in children.
Activities
that can help you manage stress include meditation, exercise, diary keeping,
yoga and other awareness programs. You can also benefit from a visit from a
licensed counselor or therapist, either in person or in person.
9. Fill wisely
It is easy to turn to supplements if you hear
claims about their ability to treat or prevent COVID-19.
However, these claims are baseless and untrue.
According to the National Institutes of Health
(NIH), there is no evidence to support the use of any preventive or therapeutic
supplement COVID-19.
However, some studies suggest that the following
ingredients may enhance your whole body response:
• Vitamin C. According to a study of more than
11,000 people, taking 1,000-2,000 mg of vitamin C daily reduces fever by 8% in
adults and 14% in children. However, the supplement did not prevent the common
cold from the beginning.
• Lack of vitamin D. Lack of Vitamin D can
increase your chances of getting sick, so supplementation may prevent this
effect. However, taking vitamin D if you already have adequate levels does not
appear to provide additional benefits.
• Zinc. In a study of 575 people with the flu,
adding more than 75 mg of zinc per day reduced the duration of the flu by 33%.
• Elderberry. One small study has shown that
elderberry can reduce the symptoms of upper respiratory tract infections, but
further research is needed.
• Echinacea. A study of more than 700 people found
that those who took echinacea recovered from the cold somewhat faster than
those who took a placebo or did not take any other treatment, but the difference
was small.
• Garlic. A 12-week quality study of 12 people
found that the addition of garlic reduced the incidence of fevers by about
146%. However, further research is needed.
Although these supplements have shown strength in
the above studies, this does not mean that they are effective against COVID-19.
In addition, the supplements are incorrectly
labeled because they are not regulated by the Food and Drug Administration
(FDA).
Therefore, you should only buy supplements that
have been independently tested by third-party organizations such as the United
States Pharmacopoeia (USP), NSF International, and Consumer Lab.
lower limit
Today, you can make a few lifestyle changes and
diets to strengthen your immune system.
These include lowering blood sugar, conserving
water, exercising regularly, getting enough sleep, and managing stress levels.
While none of these suggestions could block
COVID-19, they can
strengthen your immune system against harmful
bacteria.
