5 Ways to Boost the Immune System to Avoid Opportunistic Diseases Like Covid-19

Coronavirus (COVID-19) continues to spread and according to worldometer website, there are currently 664,731 confirmed cases and a resulting 30,892 deaths. This pandemic is not a respectable of persons as anyone is susceptible to it.

There are 123,776 confirmed cases in the United States alone, and 92,472 in Italy, way more than China, the originating country of the coronavirus disease. However, countries are on top of their games trying to curb the spread of this virus that currently has a 3.4% fatality rate. More and more frantic efforts are being made by countries as the governments continues the search for a cure to end this pandemic.

Coronavirus (COVID-19) as a disease, affects the respiratory system and brings about debilitating symptoms, although, over 95% cases of it aren't serious or fatal. However, to boost your chances of recovery, you need to have a strong immunity as people with a weak immune system most likely meet with an unpleasant outcome from the disease.

The immune system or white blood cells is your defense against harmful and opportunistic germs that may want to invade it to cause potentially harmful diseases.

Thankfully, you can boost your immune system and in no time too through easy and proven ways. Here are a few of such ways to achieve this:

These five ways will strengthen your immune system in no time, however, adopting all will give you a much stronger immune system. That said, here are the ways you can achieve this:

1.Eat Garlic

Garlic has an awful smell that lingers which is why people avoid it. However, this seemingly unimportant-looking food is a powerhouse of important nutrients that will help strengthen immune system. Garlic has been in use for years as a spice to heighten the taste and aroma of food and also as medicine to treat a myriad of diseases.

Garlic gets it's medicinal and healing power from a powerful compound, allicin. Allicin in itself contains strong antibacterial, antifungal, antiviral and antioxidant properties and will help flush out harmful microbes from the body.

Besides being antimicrobial and antioxidant, it is also rich in minerals like selenium, calcium, manganese, copper, vitamins B1, B6, and vitamin C essential in building a strong, healthy immune system.

2.Eat More Fruits and Vegetables

Fruits and vegetables also contain the nutrients needed to give your immune system the boost it needs to stay up and functional. This is also one class of food that keeps you full for longer when you need to maintain your weight.

There are some fruits and vegetables that are quite high in the all-important vitamin C nutrient and eating more of these often will do your system and health a world of good. Fruits and vegetables that are known to have a high amounts of vitamin C include chard, cabbage, spinach, gooseberry, chilli pepper, red bell pepper, green bell pepper, pea, brussels sprouts, kale, kiwi, broccoli, citrus fruits, strawberries, mango,papaya, and pineapple.

3.Eliminate Stress

Any kind of stress is very bad for your body and that's because stress suppresses the immune system, making it function less than it's supposed to. It does this by signalling the endocrine system to release a lot of hormones that in turn end up suppressing the your immune system.

Stress can come from a few ways including:
- Going through a traumatic life experience.
- Having a major life change.
- Not getting the recommended 7-8 hours of sleep, especially over a prolonged period.

A weak immune system brought about by any of these factors can usually be strengthened by discontinuing or avoiding any of the factors that brought it about in the first place. Getting the recommended hours of sleep is beneficial as your body regenerates while you sleep.

4.Exercise Regularly

A regular exercise lifestyle reduces your risk of developing certain chronic diseases by achieving the following:

- Strengthening your heart muscles making it more efficient in pumping blood around your body.
- Strengthening your lungs so they are better able to use and distribute oxygen around your body.
- Strengthening immune system to defend your body from diseases and other harmful radicals..

You should exercise for at least 30 minutes, 3-5 times a week and try to do it outdoors as much as you can.

5.Take Supplements

You should get most of the nutrients your body needs from the food you eat, however, there are those occasions when your body is unable to do this and this is where supplements come in.

Supplements are a good way for your system to get the vitamins and nutrients it needs and since research has shown that 90% of people don't get the nutrients they need from foods alone, taking daily supplements is important.

Taking daily supplements is also important to balance the upset brought about by things such as stress and some medications you take.

Some good supplements you might want to introduce into your life to strengthen your immune system include:

- Probiotics
- Cod liver oil
- Multivitamins
- Omega-3 essential fatty acids
- Vitamin B12 and D

Other helpful supplements to use include magnesium, enzymes, adaptogens, trace minerals, antioxidants and amino acids.

Other ways to strengthen your immune system include:

- Detoxify your system often to flush out toxins.

- Research has shown that alcohol lowers the immune system so, if you must take alcohol, take it in moderation.

- Make out time for fun and laughter as laughter has been known to activate the body’s protective T cells and also induces increased antibody production.

- Ditch the smoking habit as cigarette and cigars contain harmful chemicals like nicotine, cadmium, carbon monoxide, and nitrogen oxides that affect the immune system in a bad way.

- Practice optimism and positivity as a research carried out has found that being optimistic strengthens the immune system.

- Include lots of prebiotics (not probiotics)in your diet. You can find prebiotics in foods like leeks, artichokes, onions and bananas.

- Meditate or perform regular yoga exercises as these have been known to influence your immune response in a good way.