How to Increasing Body Immunity So You Don't Get Sick Easily

In the midst of this Corona Virus pandemic, maintaining health and increasing body immunity is very important. This is because this epidemic is spreading rapidly throughout the world and the number of sufferers in Indonesia is also relatively high. The immune system is the body's system of working to fight disease.

The body's resistance is the key to protecting yourself from germs or organisms that can cause disease. One of the things you can do to take care of yourself is to try to increasing body immunity. Basically, the immune system can work very efficiently in dealing with the enemy normally.

However, if the condition of the system is weak, the body will be susceptible to disease. So, you have to maintain and improve the immune system so that the body can be stronger against disease. Here are tips and steps you can take. Check out the reviews below.

How to Increasing Body Immunity

Actually, there are various ways to increasing body immunity, both for children and adults so that the body is stronger from the risk of Corona Virus attack. However, the admin has summarized it into 17 steps, here are some of them:

1. Consume fiber-rich and antioxidant-rich foods

Usually office workers are susceptible to a disease called Sick Building Syndrome (SBS). SBS is often called a disease that arises because it is contaminated with free radicals from nearby electronic devices. Free radicals can also occur from cigarette smoke, air pollution, and metabolism in the body.

Free radicals can also be carried through people who have previously been contaminated with motor vehicle pollution while doing outdoor activities and then being in a closed and air-conditioned room. Without realizing it, we can also inhale free radicals if trapped in a closed space and can interfere with health.

This is the role of antioxidants that can help neutralize free radicals so that the body avoids various cell and tissue damage. Antioxidants are also needed to remove free radicals in the blood and suppress the immune system. You can eat colorful fruits and vegetables to meet adequate amounts of antioxidants.

The following foods to increasing body immunity, including :

  • Give family
  • Green vegetables
  • Carrot
  • Spinach
  • Kiwi
  • Orange
  • Apple
  • Grape
  • Legumes
  • Grains
  • Assorted Mushrooms
  • Garlic

2. Consume foods rich in vitamins and minerals

The next way to increasing body immunity is to eat healthy foods that are rich in vitamins and minerals. Because the overall body resistance depends on optimal intake of vitamins and minerals such as:

- Vitamin C: the main immune-boosting nutrient or immune-boosting nutrient mask that helps immune cells mature, enhances antibody performance, and is antibacterial

- Vitamin A: boost the body's defense quickly

- Vitamin B: a complex in which vitamin B6 which functions as a T cell greatly affects the production of important antibodies to overcome any infection

- Vitamin E

Not only that, a number of minerals are also associated with antioxidants and can positively affect the immune system, such as:

  • Copper
  • Iron
  • Manganese
  • Selenium
  • Zinc which is the most important mineral besides selenium

3. Apply a healthy lifestyle

Living a healthy lifestyle can be one way to increasing body immunity in the face of COVID-19. In addition, a healthy lifestyle is an important key to avoiding or curing yourself from chronic diseases such as diabetes, cancer, cardiovascular disorders, and stroke.

Various diseases above are the main causes of death in this world. Apparently, living a healthy lifestyle such as maintaining a healthy diet and regular exercise can minimize chronic diseases by up to 80 percent. Of course, it can also make the body healthier and more prepared to face the COVID-19 pandemic.

4. Drink enough water

Meeting the daily needs of water is very important because it can increasing body immunity so as not to be infected with the virus. So you can meet your water needs so you won't get dehydrated. A person should consume at least two liters of water or more in a day.

This can help increasing body immunity, so as not to make the metabolism go down so that it has the potential to contract the virus. You can't ignore this method of increasing antibodies, of course, because various diseases can appear if you are dehydrated or lack body fluids.

5. Do exercise regularly

Various studies say that exercise is effective in increasing body immunity. It turns out that exercising for 30 minutes every day can increase leukocyte levels of colorless blood cells that function, among others:

  • Boost immunity
  • Enhance antibody response and T Cel
  • Destroys bacteria that enter the body

It is recommended to exercise in the morning sun while breathing fresh air. However, you can also do sports at home, such as yoga, zumba, to other activities. In fact, during the pandemic, you can take exercise classes online.

So that your exercise time can be more effective because of the instructor who provides guidance. The benefits of zumba or other types of exercise can increasing body immunity and feel more fit. Also make sure to always warm up before exercising!

6. Sunbathing in the morning

Still related to the points above, sunbathing turns out to be useful for increasing body immunity and immunity when done properly. Light exposure to sunlight, especially during the hours between 08.00 - 09.00 WIB or 11.00 - 13.00 WIB.

Able to increase the production of vitamin D which is also beneficial for immunity. Simply sunbathe for 10-15 minutes for 2-3 times a week to produce adequate vitamin D. Just try this quick way to increasing body immunity, especially for those of you who are rarely exposed to the sun.

7. Make sure you get enough rest and sleep

How to increasing body immunity of children and other adults is to ensure adequate rest and sleep. Because sleep has a close relationship with the immune system. Inadequate sleep quality can result in a higher susceptibility to disease.

Ideally, adults need 7 hours or more of sleep each night, while teens 8–10 hours and younger children and infants up to 14 hours. You can limit screen time to an hour before bed if you have trouble falling asleep.

This is because blue light emitted from cell phones, televisions, and computers can disrupt your body's circadian rhythm or sleep-wake cycle. Other sleep tips include sleeping in a completely dark room or wearing a sleep mask, going to bed at the same time every night, and exercising regularly to boost immunity.

8. Avoid smoking cigarettes

Tobacco or e-cigarette smoking still contains nicotine, so it still lowers the immune system. Passive smokers can also be affected when inhaling cigarette smoke, not only active smokers. The reason is that nicotine can increase the amount of stress hormones or cortisol levels.

Furthermore, it will reduce the formation of T cell antigen responses and B cell antibodies. So how to increasing body immunity against diseases that you can try is to give up smoking or stop now.

9. Limit alcohol consumption

Many think that consuming alcohol in the body can kill the COVID-19 virus. It turned out that the opposite happened. When a person drinks too much it can affect the immune system.

The immune system can decrease if there is too much alcohol in it. So if you want to increasing body immunity, you can limit the consumption of foods containing this substance. Indeed, alcohol can indeed kill viruses, only on the outer surface of the body, not inside.

10. Keep food clean

According to The Journal of Hospital Infection, the coronavirus can survive on surfaces for up to nine days. When you touch that object or surface, then touch your eyes, nose, or mouth, the Corona Virus can enter the body. Although there is no evidence that food can transmit COVID-19.

Of course we have to keep the food that will be consumed clean. Packaging such as cans can be cleaned with a disinfectant before opening or storing. Then wash your hands with soap and water for at least 20 seconds. Or use a minimum of 60% alcohol-based antiseptic.

Food hygiene deserves attention, starting from the cleaning process, manufacturing, including eating utensils and drinking water to support body resistance and health. This is also an important part as a way to increasing body immunity.

11. Keep yourself and your place of residence clean

As long as the Corona outbreak is not over, you should keep yourself and the environment clean. Your body or environment can be susceptible to viruses if they are rarely cleaned and of course become a source of disease. You should maintain personal hygiene after traveling.

For example, by taking a shower, changing clothes, and cleaning hands with hand sanitizer. While maintaining cleanliness around the home environment can be through disposing of garbage in its place, separating organic and non-organic waste, sweeping and mopping floors regularly.

12. Ensure a balanced nutritional intake

How to increasing body immunity is good ? Of course, through a combination of nutrients, namely macro nutrients, fiber and micro nutrients.

Macro nutrients in the form of carbohydrates, proteins and fats. While micronutrients in the form of vitamins and minerals. All types of nutrients are very good for the endurance of the cells in our body. Lack of nutrients that can reduce cell function that can lower the body's immune system.

Make sure you increase your intake of nutrients such as omega 3 and 6 which can be found in fish oil, nuts, and seeds. In addition, also increase the consumption of protein that can be found in beef (less fat), eggs, and fish.

13. Take supplements to increasing body immunity

Supplements can also be a way to strengthen the body's immune system, in addition to a healthy lifestyle. You can take supplements to complement a less nutritious diet.

Pay attention to the content of supplements if you want to take the body's immune-boosting supplements. There are several ingredients in supplements that can increase the body's immunity, as follows:

  • Echinacea

Supplements containing echinacea are recommended because they are useful as antiviral, anti-inflammatory, and antioxidant. This content is believed to help increasing body immunity and fight viruses that cause flu, helps cell growth, to control blood sugar levels and blood pressure.

  • Morinda citrifolia or noni fruit

Noni fruit contains a variety of substances that the body needs. For example, potassium is able to increase stamina and immunity and repair cell damage. But if you have a history of liver disease, kidney disease, heart disease, you should avoid taking supplements that contain noni.

  • Phylantus or meniran leaves

Although it requires further research, meniran leaves are considered to contain various compounds that are useful for increasing body immunity and health. For example, the antioxidant content contained in meniran leaves, functions to fight free radicals and strengthen the body's immune system.

  • Contains vitamins B6, C, and E

Other recommended supplements containing vitamin B6, vitamin C, lycopene, and vitamin E are quite recommended. These three vitamins are able to provide benefits for the body to increasing body immunity more optimally.

14. Limit sugar intake

According to various studies, added sugar and refined carbohydrates can disproportionately contribute to overweight and obesity. Of course obesity can increase your risk of getting sick.

It turns out that reducing sugar intake can reduce inflammation and aid weight loss. So it can reduce the risk of chronic health conditions such as type two diabetes and heart disease.

Diseases such as obesity, type 2 diabetes and heart disease can all weaken the immune system. You should limit your sugar intake to less than five percent of your daily calories.

This equates to about two tablespoons (25 grams) of sugar for someone on a 2,000-calorie diet. So limiting sugar is one way to increasing body immunity.

15. Don't forget to socialize

According to experts, being alone or not having time to meet with relatives or socialize can change the body's immune system at the cellular level. That is, physical and mental health will decline.

And be disturbed. So you can socialize with people around you as a way to increase your immune system because it can relax your mind and increase your immune system.

Even though you have to do physical distancing, you can use technology to get closer to your relatives. You can ask friends or family how you are doing via short messages as a way toincreasing body immunity.

16. Manage stress well

It is common knowledge that stress is a source of disease. The higher the stress level, of course, the fewer antibodies and white blood cells the body produces. So how to increasing body immunity ? Manage your mind to avoid protracted stress.

Continuous pressure results in a decrease in chemicals in the body such as the hormones adrenaline and cortisol. Finally, it can suppress and damage the immune system in the body. Various studies say that stress is strongly associated with decreased performance of antibodies in the blood, Natural Killer Cells, and white blood cells.

17. Doing relaxation or meditation

In the previous point it has been mentioned that stress is the cause of the decline in the immune system, thereby increasing the risk of various chronic diseases. One way to increasing body immunity is by relaxation or meditation.

You can meditate by focusing on the present situation so that you become more aware of what you are feeling and experiencing. Find a quiet and comfortable place and watch your body move as you breathe.

Watch your belly expand and contract when you breathe in or the sensation that comes up in your nose when you inhale. Do this for five minutes per day to start. When you get used to it, you can increase it to 20 minutes per day.

For meditation practice, you can do it in the following ways :

  • Find a quiet location
  • Position the body as comfortable as possible. You can sit or lie down with your eyes closed
  • Inhale slowly then take a deep breath and focus on breathing
  • If certain thoughts arise during meditation, let go and refocus on breathing

Well, how? You already know how to increasing body immunity. Yes, you can use the various methods above to keep your immune system fit in the midst of the COVID-19 pandemic. The pandemic that has spread all over the world is indeed causing anxiety to the public.

Because it makes activities to be limited. Even though the government has guaranteed that all Corona treatment is borne by the state. You have to maintain and increasing body immunity. In addition, it's a good idea to protect yourself with health insurance protection. That's it buddy, hopefully useful!