• Mukti Gautam

Boost your immune system: Minimize the risks of COVID – 19

Covid – 19 or Corona Virus is a global pandemic that has led to the deaths of hundreds of thousands of people and millions have been affected by it. All the major countries of the world are doing their best to stop the spread of the Corona Virus.

There are many steps we can follow to stop the spread of the virus. This includes

  1. Washing hands frequently,

  2. Using a sanitizer if traveling in public transport, or visiting a public place.

  3. Avoiding human contact as much as possible.

  4. Wear a mask wherever necessary and avoid touching the mouth and nose.

Symptoms of Covid – 19 include

  1. Fever

  2. Tiredness

  3. Dry Cough

  4. Nasal congestion

Covid – 19 can also be asymptomatic and some people show few to no symptoms even if they are infected by the virus. For more info visit the WHO website and click here.

Essential workers like doctors, nurses, police are working around the clock to fight this deadly virus. At least we can try and make ourselves better and healthy to make their work a little bit easier and also prevent ourselves from COVID – 19.

Other than these measures, coronavirus has mostly affected people with respiratory issues or weak immune system. Therefore, it is very important to take care of your health and improve your immune system and health.

This includes eating good healthy food to boost immunity and doing a regular workout to improve your cardiovascular system and respiratory system.

Therefore below are a few steps you can take to improve your health and minimize the risk of Covid -19.

Improve your diet

A good and healthy diet plays a major role in developing our immune system. Certain steps can be followed to help improve your health and boost the immune system.

Focus on a Protein-rich diet to keep yourself in good shape. Eat a low carb diet to control your Blood – sugar levels. Include foods in your diet to help improve immunity. Below is a list of Natural Foods that boost immunity.

  1. Citrus Fruits (Grapefruit, orange, lemons, etc)

  2. Garlic

  3. Ginger

  4. Spinach

  5. Almonds

  6. Turmeric

  7. Almonds

  8. Green tea

  9. Kiwi

  10. Sunflower seeds

  11. Basil seeds

To read more about immunity-boosting food CLICK HERE

Stay Hydrated

Drink 2-3 liter water every day as it will help your bodily functions to run smoothly and also help you remove toxins from your body.

Workout Everyday

Workout every day for at least 45 minutes. Working out does not necessarily mean cardio or weight training. You can do running, skipping, jogging, bodyweight workouts or weight training at your home.

A workout regime is very important to keep yourself in shape from outside as well as from the inside. A good workout session will help improve your heart function and also improve lung capacity. A regular workout regime will also keep your metabolism high that also helps in a good immune system.

Sleep is important

Sleeping for at least 7-8 hours every day is as important as other things. Less sleep will make you feel tired and you may also be compromising with many bodily functions and also your immunity. So, make sure to get a good night’s sleep.


Meditation is a very good way to calm your mind. It helps you improve your concentration and let go of all the worries in your mind. As everyone is mostly home and might be stressing about work or ongoing pandemic, one should be calm and mentally strong to deal with all this.

Meditate every day for a few minutes and it will help relax your mind and be stressfree.

Avoid Alcohol and tobacco

Smoking, drinking alcohol will affect your bodily functions and will weaken your body fighting mechanism also known as immunity. Smoking is bad for your lungs and alcohol effects liver function. This will weaken your immunity toward the virus and also make you more prone to many other diseases.

As the world and especially our essential workers are fighting this virus, we can take care of ourselves and help this pandemic stop as soon as possible.

Watch workout videos and know how to get fit CLICK HERE

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