While we are slowly recovering the blitzkrieg left by the second wave, we are already being pulled into a third one!
The second wave saw a lot of insta recipes, excessive use of kadhas, hot water steam, use of over the counter multivitamin and mineral supplements.
But those who followed a proper lifestyle, ate the right food, slept well and exercised were the ones who were able to fight the covid19 virus with manageable symptoms and recover quickly. Not to forget getting vaccinated and following covid specific protocols.
Experts have claimed that the virus in the third wave is highly transmissible as compared to the previous variants. How do we ready ourselves to fight this third wave of virus attack?
The best defence against the virus attack is our immune system. So instead of quick fixes using multiple supplements, a long term approach is highly beneficial to get the immune system to be in an ‘always ready’ mode.
What affects our immunity?
There are many factors affecting our immunity, some which cannot be controlled like genetics, gender, age etc.
However there are factors which are in our control and our right efforts can help to ensure a good working immune system.
Nutrition
Following a balanced diet goes a long way in keeping our immunity strong.
- Including whole grains like millets, oats, unpolished rice, whole wheat to get the required carbohydrates and proteins.
- Proteins in each meal - lean meat, fish, egg, split dals, lentils, nuts and seeds
- Rainbow diet - including seasonal and colourful fruits and vegetables daily. For example beetroot sabzi + dal palak + red rice + slices of cucumber and tomato. They provide the required combination of vitamins and minerals like C, A, K, iron, calcium, folic acid and also the phytonutrients.
- Fistfull of nuts and seeds - almonds, walnuts, pumpkin, sunflower, chia, sesame, flax seeds provide with omega 3 fats, zinc and selenium that help with immunity.
- Having early dinner, no erratic meal timings, mindful eating and drinking upto 2 litres of water per day are some of the other ways to boost immunity.
- Over and above, blood checks once a year to check for deficiency of Vitamin D and B12 or regular health checks if you have any comorbidity is essential.
Exercise
- Age appropriate exercises that can stimulate a bit of sweating and increase in heart beat.
- Minimum 30 minutes of brisk walking with stretching to keep that muscle mass on a high and improve the metabolic rate, at the same time to manage/lose weight.
Sleep
- A good quality sleep that includes sleeping early and waking up early, getting at least 7 hours of sleep.
- Some things that can help to get good sleep - turmeric tea, chamomile tea, soothing music, shutting off screen time at least two hours before bed time, meditation or reading a good book
Managing stress
- Yoga, pranayama, sports like - swimming, cycling, dancing have been known to manage stress
- Nadi shodhana, Brahmari pranayama, sitali pranayama etc are good stress relieving techniques.
- Having a positive attitude towards life
Exposure to sunlight
- Research has proven that sufficient levels of Vitamin D helps to reduce the severity of the covid19 infection. 15-20 min sun exposure between 11am-4pm can give the required Vitamin D to help the immune system.
Following these five pointers, the immune system of our body will be always on alert and work well in warding off infection. A good lifestyle will also help to ensure faster recovery with less post recovery complications.
Those with co-morbid conditions should consult their healthcare expert before starting any new exercise or diet regimen.
When it comes to Health, there are no shortcuts!
