Novel Coronavirus or COVID-19 has been declared as a global pandemic, by the World Health Organization. This deadly virus has been rapidly spreading across the World with millions getting infected and thousands losing their lives. While a vaccine, or a proven treatment is still in the works, there could be a few key measures you can take to improve your immunity and be better poised to fight COVID-19.
What we do know is that individuals with pre-existing illnesses such as hypertension, CVD, diabetes, and respiratory issues, are at a greater risk, as their body may not be able to fight if infected. However, younger individuals with no pre-existing illnesses have also found it difficult and sadly many have lost their lives.
Here are some steps each one of us can take to better equip our families and ourselves to prevent getting infected.
COVID-19 hygiene practices
- Wash your hands frequently with soap & warm water. Ensure you wash for 20 seconds, before rinsing off. Don’t just limit to your palms, go up to your forearms as well.
- Wear a mask if you leave home.
- Tell yourself you’re allowed to leave home only twice a week, and utilise those trips only for medicines & groceries.
- Leave outside footwear at your door, or if you need to bring it in, wash it with soap and warm water each time you use it to go out.
- Refrain from rubbing your eyes, touching your mouth & face, or even your ears.
Eating during COVID-19 – Improve your mood and lower stress
Meal planning for an entire family can be challenging, especially during these times when we are in a lockdown and most stores are closed, or have limited groceries and shopping timings. There is the uncertainty of bare shelves and it is tempting to just pickup whatever we see, even if it is not part of your normal diet.
This is a time to rewind, and go back to basics. Be calm, and prepare a list of essentials that you and your family would need for the next two weeks. Since everyone is home, you can easily decide on a schedule for daily meals. Try and write out two to three options, not more, for each meal. You can split these into breakfast, lunch, dinner, and snacks. Avoid processed foods in your planning, as these contain a lot of simple high-GI carbohydrates and they will adversely affect your blood sugar, which can drive anxiety and worsen your mood.
Simple foods are easy to buy, stock, and cook. Ensure you have all your pluses, rice, spices, and the staple onion, tomato, and potato stocked up. Apart from this, opt for any green leafy vegetables that you can find, some carrots and beets, tofu, and seasonal fruit. Dry-fruit is a luxury, if you are able to buy, it is healthy fat and will do you good. Ensure you wash everything thoroughly before cooking, and avoid eating raw vegetables for a while. If you are able to get some Kombucha it will help keep your gut happy. Or, you can also opt for some probiotic capsules.
Supplements to build Immunity during COVID-19
Supplements play an important role in correcting any imbalances that you may have. They help build your immunity and prepare you to combat anything that may come your way.
We’ve picked 5 best supplements to boost your immune system right now.
Vegan D3: Plant-based Vitamin D3 from Lichen, suspended in Virgin Organic Cold Pressed Coconut Oil – 5000 I.U. per serving
Vitamin D3 is a fat soluble vitamin that is critical to your immunity, and basic health & neuromuscular functioning. A good vitamin D3 supplement is even more relevant during a Coronavirus lockdown, as we remain confined to our homes and away from any sun exposure.
- In a 2019 review of randomised control studies in 11,321 people, supplementing with vitamin D significantly decreased the risk of respiratory infections in people deficient in this vitamin and lowered infection risk in those with adequate vitamin D levels.
- Vitamin D supplements may improve the response to antiviral treatments in people with certain infections, including hepatitis C and HIV.
- Deficiency of vitamin D is common among patients with inflammatory and autoimmune disorders and those with prolonged critical illness.
- Vitamin D upregulates gene expression of broad spectrum antimicrobial peptides (AMP) – which are important regulators in innate immunity and also downregulates expression of inflammatory cytokines such as tumor neurosis factor-alpha (TNF-alpha) and interleukin-6.
Zinc: Organic Alfalfa Powder, Zinc 30mg, Vitamin C 30mg
Zinc is an essential mineral for the proper function of the immune, endocrine, and other systems. It works to support the body’s natural defense system, which aids and improves immune system function. Adequate amounts of zinc can speed up the healing process and reduce the risk of falling ill, as it has the ability to exert an antiviral effect.
Zinc has shown to exert an indirect protective antioxidant effect on vitamin E depletion, stabilisation of membrane structure, and limitation of free radical production. These anti-inflammatory properties reduce the risk of infections and boost immune health.
Acerola-C: Organic Whole Food Vitamin C 150mg along with Hesperidin 40mg
Vitamin C works is an antioxidant and also supports the function of various immune cells, enhancing their ability to protect against infection. It functions as a powerful antioxidant to fight oxidative stress and also works as an anti-inflammatory.
Acerola berries are an antioxidant-rich organic berry that yield a 100% natural form of vitamin C, and include many health-enhancing phytonutrients and cofactors that accompany whole-food sourced vitamin C.
The high cellular concentration of vitamin C and its rapid decline in plasma and leukocytes during stress and infection suggest a role in the process of immune response. Vitamin C was found to be a stimulant of leukocyte functions, especially of neutrophil and monocyte movement.
Bioflavonoids have shown to improve the therapeutic action of vitamin C. Bioflavonoids seem to have a synergistic role with vitamin C in strengthening capillary walls.
Daily Supergreens: a powerful blend of organic whole foods, every vitamin, 5 minerals, 4 digestive enzymes, 2 billion CFU probiotic, and fibre
Our Daily Supergreens powder contains anti-inflammatory, antioxidant, and alkalising properties that help you restore your pH balance and give you a healthy dose of greens, vitamins & probiotics.
Daily Supergreens contains supergreens, superfoods, probiotics, enzymes along with 13 vitamins and 5 minerals all of these work synergistically to promote good health and immunity. It also helps maintain a healthy digestive system, reduces oxidative stress, helps maintain a healthy lipid profile, supports bone remodeling which is a normal process of the body and promotes detoxification & maintains body’s pH thus, reduces ones chances of falling ill.
Curcu-Free: Curcuminoids 35mg (Curcumin 28mg, Demethoxycurcumin 6.12mg, Bisdemethoxycurcumin 0.88mg), Fenugreek Galactomannans (Trigonella foenumgraecum Seed Extract) 30mg Soluble Dietary Fibre
Unived’s Curcu-Free delivers the highest amount of ‘free curcuminoids’ into the blood-stream plasma & organ tissue, more than any other curcumin extract on the market.
- It is a safe antioxidant-rich natural formulation of curcumin, possessing potent anti-inflammatory effect.
- Has anti-inflammatory properties
- It is better than conventional turmeric extract as it is 45.5 folds more bioavailable.
- Supports healthy antioxidant balance & detoxification.
- Reduces inflammatory markers and enhances anti-inflammatory cytokines & helps reduce stress, anxiety & fatigue.
Curcumin also promotes the synthesis of Cortisol, a hormone that naturally reduces inflammation, and flushes out inflammation-causing toxins out.
Am I immune to COVID-19?
We cannot know this for sure, what we can do is follow the guidelines, eat clean, supplement right, and ensure we exercise and remain healthy.
5 tips to stay healthy
- Drink plenty of water throughout the day
- Get adequate sleep, aim for 8 hours
- Exercise at home, daily & meditate
- Eat balanced diet & supplement right
- Remain calm and stay positive
Some guidelines are also provided by the Government of India, the ministry of health and family welfare and the Ayush Ministry for the same.
 Alex Vasquez, et. al., „The clinical importance of vitamin d (cholecalciferol): a paradigm shift with Implications for all healthcare providers‟, Alternative therapies, sept/oct 2004, vol. 10, no. 5
 D. Enette Larson-Meyer and Kentz S. Willis „Vitamin D and Athletes‟, the American College of Sports Medicine2010
 Eva S. Wintergerst Silvia Maggini Dietrich H. Hornig Bayer, “Immune Enhancing Role of Vitamin C and Zinc and effect on Clinical conditions”, Article in Annals of Nutrition and Metabolism · February 2006. DOI: 10.1159/000090495 ·
 Gene Bruno, “Vitamin C & Bio flavonoids”, Huntington College of Health Sciences.
 Sangeeth Saji, et. al., ‘Curcumin–galactomannoside complex inhibits pathogenesis in Ox‑LDL‑challenged human peripheral blood mononuclear cells’, Springer International Publishing AG, part of Springer Nature 2018.
 Dinesh Kumar, et. al., ‘Enhanced bioavailability and relative distribution of free (unconjugated) curcuminoids following the oral administration of a food-grade formulation with fenugreek dietary fibre: A randomised double-blind crossover study’, Elsevier Ltd. 2016
 Subash Pandaran Sudheeran, MSc, et. al., ‘Safety, Tolerance, and Enhanced Efficacy of a Bioavailable Formulation of Curcumin With Fenugreek Dietary Fiber on Occupational Stress A Randomized, Double-Blind, Placebo-Controlled Pilot Study’, Wolters Kluwer Health, Inc. 2016
 Sangeeth Saji, et. al., „Curcumin–galactomannoside complex inhibits pathogenesis in Ox‑LDL‑challenged human peripheral blood mononuclear cells‟, Springer International Publishing AG, part of Springer Nature 2018
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Thanks for sharing this informative and well researched article.
Keep up the good work.
Most welcome, Rahul. Take care of yourself.
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