Boost Immunity During COVID

COVID Numbers Are Rising Again: Here’s How To Boost Immunity During COVID and Stay Safe

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The COVID-19 pandemic has declined in its pace compared to the past 2 years. However, it has not subsided, and new cases of COVID-19 keep cropping up every day in most countries of the world. COVID-19 cases are showing an increase in many countries. There is no definitive evidence that another pandemic wave won’t occur. 

There is a need to boost immunity during COVID because a strong immune system protects your body effectively against infection from this virus. Moreover, a robust immune system aids in early recovery even if infected with the virus. Thus, preventive measures against infection by COVID-19 must not be discontinued.

How to Boost Immunity During COVID

Enjoy a Balanced Diet

Taking a balanced diet is a major way to boost immunity during COVID. A balanced diet prevents nutritional deficiencies. Nutritional deficiencies weaken the immune system and make the body susceptible to infections.

Vitamins such as vitamin C, vitamin D, vitamin A, and vitamin E are necessary to strengthen the immune system. Each vitamin has its importance and can be consumed through multiple sources.

  • Vitamin C builds a strong defense mechanism against infection by pathogens. Including oranges, grapes, tomato, red bell pepper, strawberries, and broccoli in the diet gives you a good dose of vitamin C
  • Vitamin D not only strengthens the bones but also helps in combating infections. Sources of vitamin D such as milk, bread, cereals, and mushrooms should be included in the diet. 
  • Vitamin A helps in the proper regulation of the immune system and protects against infection. There are many sources of vitamin A such as carrots, spinach, sweet potatoes, and apricot, which should be included in the diet.

The diet should be low on carbohydrates to keep blood pressure under control. Herbs such as black cumin, basil leaves, and garlic can be used to prepare food items because these herbs are natural immune boosters. Natural immune supplements such as turmeric and gooseberries can also be consumed. Green leafy vegetables must also be part of your diet to fortify your immune system.

Lower Stress Levels

High-stress levels result in the release of a hormone called cortisol, also called stress hormone. Cortisol weakens your immune system and increases the risk of infection. People suffering from chronic stress are particularly susceptible to infection. Thus, reducing stress levels helps boost immunity during COVID.

If you are experiencing high-stress levels and anxiety, you should practice yoga, meditation, and breathing exercises with the help of a professional. Regularly practicing such activities helps keep the stress levels under control and boosts the immune system.

Exercise Regularly

30-45 minutes of moderate to vigorous exercise every day improves the immune system and protects the body against infection. This is because exercise improves circulation, which causes WBCs and other infection-fighting cells to move quickly through the body. Furthermore, regular exercise improves metabolism, which, in turn, has a positive effect on the immune system.

Thus, to boost immunity during COVID, performing any exercise is necessary. Whether you perform exercises on your own such as running, cycling, jogging, and more, or join a gym, at least half an hour of physical workouts is recommended.


Water is required to maintain your immune system in the best possible state. This is because water flushes toxins from the body, impairing the immune system. Water is also the main constituent of a fluid called lymph which carries immune cells. Lack of water in the body impairs the circulation of lymph, leading to a weak immune system.

Water is constantly lost by the body in sweating, urine and bowel movements, and even breathing. The water lost by the body must be compensated to prevent dehydration. Thus, staying hydrated is necessary to boost immunity during COVID. To stay hydrated, drink 8-10 glasses of water each day.

Get Plenty of Sleep

Sleep is an essential requirement for your immune system. Important kinds of immune cells are created during the process of sleeping. Lack of sleep impairs body functions and brain activities, leading to a weak immune system. Studies have indicated that people not getting enough sleep are highly susceptible to viral infection.

Therefore, it is clear that you must get enough sleep to boost immunity during COVID. For adults, 7-8 hours of sleep is enough. For adolescents, 8-10 hours of sleep is considered enough. In the case of children aged 6-12, about 9-12 hours of sleep is recommended. 

Avoid Smoking and Alcohol

Smoking reduces lung capacity and destroys the cells lining the respiratory tract. This increases the risk of developing COVID-19 infection. Alcohol consumption weakens the immune system and increases the risk of contracting the COVID-19 virus. Thus, avoiding both smoking and alcohol consumption is necessary. Otherwise, your efforts to boost immunity during COVID would be futile.

Consume Fermented Foods or Probiotic Supplements

Gut health is related 80% to the immune system. As per doctors, a good amount of gut bacteria helps the immune cells differentiate better between normal cells and pathogens. 

Fermented foods are rich in beneficial bacteria, improving your gut health and immune system. Such food items include yogurt, kefir, natto, sauerkraut, and kimchi.

Probiotic supplements loaded with beneficial gut bacteria can also be consumed. Studies have shown that taking probiotic supplements results in a better immune response. 

Limit Sugar Intake

Excessive sugar intake causes obesity, heart diseases, and type 2 diabetes. Developing such chronic conditions results in a weak immune system. Thus, your efforts to boost immunity during COVID can amount to nothing if you are exposed to developing the conditions mentioned above due to high sugar intake.

Cut down on consumption of sugary drinks and food items containing high amounts of sugar. 


Vaccinated individuals are also not safe from COVID-19 infection because vaccines can limit the severity of the infection but cannot prevent infection. Thus, it is better to boost immunity during COVID despite vaccination.


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