Want to increase resistance during Covid season - Don't miss this article!

Whether we are susceptible or not to Covid or have mild or severe symptoms, or even how long the time from (+) to (-) is, depends on the immune system. They are like a shield that helps fight against the invasion of bacteria and viruses. Want to increase resistance during the Coivd epidemic? - How? The article below will give you the answer!

To increase resistance, experts emphasize two things to pay attention to: (1) Diet; (2) Building a healthy life.

I. Increase resistance during Covid season thanks to a scientific diet

To increase resistance, nutritionists recommend eating more: Vegetables, fruits, healthy fats, fermented foods, and antioxidants. In particular, LIMIT added sugar. Specifically:

1. Eat lots of vegetables and fruits

According to research, vegetables, fruits, nuts, seeds, beans, etc. are often rich in nutrients and antioxidants. They help the body fight harmful pathogens.

In addition, the fiber in plants is also very good for the intestines, making the bacteria in the intestines healthy. A healthy intestine can help improve immunity, helping to block pathogens from entering the body through the digestive tract.

2. Healthy fats help increase resistance during the Covid epidemic

What types of fats are considered healthy? → Fats found in olive oil, salmon, nuts, and seeds… Fats from these sources all help increase the body's immune response to pathogens. 

According to many research results: Olive oil has high anti-inflammatory properties, which are associated with a reduced risk of chronic diseases such as heart disease and type 2 diabetes. In particular, this anti-inflammatory property also helps the body fight bacteria and viruses that cause disease.

3. Fermented foods help increase resistance during the Covid epidemic?

Fermented foods. Probiotic supplements are packed with good bacteria that are good for your digestive tract. Research shows that a thriving network of gut bacteria can help your body's immune cells distinguish between normal, healthy cells and harmful invaders.

Fermented foods include: Yogurt, cabbage, kimchi, pickles...

4. Why should we supplement antioxidants?

According to the National Institutes of Health (NIH), there is no evidence to support the use of any supplements to prevent or treat COVID-19. However, some studies indicate that the following supplements may enhance the body's overall immune response.

Foods and minerals classified as "antioxidants" include: Vitamin C, Vitamin D, zinc...

5. What are the harmful effects of sugar?

New research suggests that sugar and refined carbs may be a significant contributor to overweight and obesity. In particular, an observational study of about 1,000 people found that obese people who received the flu vaccine were more than twice as likely to get the flu as non-obese people who received the vaccine.

6. Drink enough water every day - Increase resistance during Covid season

Dehydration can cause headaches and interfere with physical performance, concentration, mood, digestion, and heart and kidney function. These complications can increase your risk of illness. To prevent dehydration, experts recommend getting enough water each day.

So how much water is enough? Formula:

Amount of water to drink = [Weight * 2.205] * 0.5 : 33.8. Where the amount of water to drink is in liters, weight is in kg.

II. A healthy lifestyle will help you have a strong "shield"!

1. Exercise regularly

Studies show that even a moderate amount of exercise can boost vaccine effectiveness in people with compromised immune systems.

Furthermore, regular, moderate exercise can reduce inflammation and help immune cells regenerate regularly.

Some recommended exercises: Brisk walking, cycling, swimming, hiking… Do not choose exercises that are too strenuous.

2. Getting enough sleep helps increase resistance during Covid season – Did you know?

In a study in 164 healthy adults, those who slept less than 6 hours per night were more likely to catch a cold than those who slept 6 or more hours per night.

Getting enough rest can boost your body's natural immunity. Additionally, when you're sick, you may need more sleep to allow your immune system to better fight off illness.

Adults should aim for 7 or more hours of sleep each night, while teens need 8–10 hours and younger children and infants up to 14 hours/day.

3. Minimize stress

Reducing stress and anxiety is key to healthy immune health. Chronic stress promotes inflammation, as well as imbalances in immune cell function. In particular, prolonged psychological stress can suppress the immune response in children.

Activities that can help you manage stress include meditation, exercise, journaling, yoga and other mindfulness practices… or even therapy (when needed).

Hopefully, the information in this article will help you know how to increase your resistance during the Covid epidemic. Remember to regularly follow the articles on the NanoFrance Website to update more knowledge about the latest medicine and pharmacy!