People with a weak immune system have a higher risk of frequent infections and severe symptoms.

They may be more prone to pneumonia and other infections. Bacteria and viruses, including the virus that causes COVID-19 infection, can have a devastating effect on a person with a compromised immune system.

Immunity decreases due to external influences, such as emotional or physical stress, lack of sleep, exposure to chemicals in the environment or due to prolonged therapies with drugs such as antibiotics. To prevent and increase the body’s immunity

Here are a few simple health hacks that will help you o prevent and increase the body’s immunity, which is more important than ever in the face of the COVID-19 outbreak.

According to the Academy of Nutrition and Dietetics, the key nutrients for a strong immune system include protein, vitamin A, vitamin C, vitamin E, and zinc.

Protein helps your immune system recover and heal. The Academy recommends protein-rich foods like:

• Seafood
• Lean meat
• Poultry
• Eggs
• Beans
• Peas
• Soy
• Unsalted nuts and seeds

Vitamin A keeps you healthy by protecting against infections in your mouth, stomach, intestines, and respiratory system. Vitamin A-rich foods include:

• Sweet potatoes
• Carrots
• Broccoli
• Spinach
• Red Bell Peppers
• Apricots
• Eggs
• Vitamin-A fortified food like milk and some cereals.

Vitamin C helps your body create antibodies. You’ll find it in:

• Oranges
• Grapefruit
• Tangerines
• Red Peppers
• Papaya
• Strawberries
• Tomato Juice
• Vitamin C fortified foods like orange juice and some cereal.

Vitamin E works as an antioxidant. You’ll find it in these foods:

• Fortified cereals
• Sunflower seeds
• Almonds
• Sunflower or safflower oil
• Hazelnuts
• Peanut butter

Zinc helps wounds heal and boosts your immune system’s function. You’ll find it in:

• Lean meat
• Poultry
• Seafood
• Milk
• Whole Grains
• Beans
• Seeds
• Nuts

Add spices to your food. Season with garlic, onion, ginger, turmeric and chili. They have antioxidant, detox and antibacterial properties.

Proper hydration. Let’s not forget how important fluid intake is. For a strong immunity we must consume at least 2 liters of fluids daily, whether it is water, lemonade, teas, soups or other liquid preparations.

Stop smoking. COVID-19 is a new type of respiratory disease that may damage the inner wall of lung air sacs. In severe cases, COVID-19 affects breathing, and patients may even need ventilator support. Those with lung disease are more vulnerable. “If quitting smoking does not save you from coronavirus, then it could help you in the future to not get sick from other diseases.

Drink green tea It’s rich in antioxidants called Polyphenols, which are efficient infection fighters.

Balanced sleep. The quality of sleep has an impact on both health and the psyche. Therefore, sleep hours should be monitored, we need a balanced sleep program, without excesses and without radical changes.

Regular physical activity. Even if we live in the house, we have to adapt to the conditions in which we live and move daily with what we have at our disposal. In order to maintain our physical condition, at least 40-45 minutes of exercise are recommended every day. In addition, if we choose to exercise in the morning we will have a guaranteed dose of energy for the whole day.

Reduce stress. The brain and the immune system maintain constant communication. When we are under stress, the brain will produce more cortisol and prepare for emergencies. Doing this will lower our immune system.

Ways to lower stress: 

• Think positive
• Meditate
• Focus on Breathing
• Take a Walk
• Enjoy Aromatherapy
• Relaxation to music.
• Exercise
• Take a time out
• Spend time with friends and family
• Watch a movie or a comedy show

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