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In Covid, it is important to enhance our natural defense system (immunity), which plays an important role in maintaining optimum health. We have listed some personal measures and a few actions which may be helpful to maintain immunity. Prevention is better than cure, as we all know. While there is no medicine for COVID-19 to date, it will be beneficial to take preventive measures which bolster our immunity in these times with the following self-care measures.

In order to prevent Coronavirus infections and manage mild symptoms of Coronavirus infection, our government recommends the following self-care measures. The majority of these measures can be accomplished at home without requiring external resources.

Let’s look at the natural methods of boosting immunity- 

Increase Vitamin D absorption: Sun exposure in the morning and evening has been found to reduce stress and improve immunity by improving Vitamin D metabolism.

Taking a sunbath requires one to cover his or her head with a wet towel, to wear minimal clothing that exposes maximum body surface, or to wear light cotton clothes and either lay down or sit somewhere in the sun for 30 minutes between 8 am and 5 pm. When sweating appears, a cold water shower should be taken.

Sleep on time: The circadian rhythm and sleep affect our immunity. It is important to maintain healthy sleep hygiene with 7 to 8 hours of sleep per night to maintain immunity levels. It is best to fix a wake-up time and stick with it, even on weekends or other days, in order to develop a healthy sleep routine. 

Take Proper Nutrition: Take proper nutrition. We recommend Food rich in proteins, and vitamin C and D. Lemon juice with honey, Zinc and Selenium-rich foods like spinach, beans, legumes, pumpkin seeds, cashews, flax seeds etc can be had frequently. Plenty of colored fruits and vegetables, Millet-based diets, should be included in everyday diet.

Note: Choose seasonal fruits and vegetables available locally. Include as many colors (fruits and vegetables) as possible on your plate.

Regularly Exercise & do Yoga: Moderate-intensity exercises like brisk walking covering 4 kilometers in an hour with a frequency of 3 to 5 days a week, as well as activities like gardening etc for 20 to 30 minutes each are recommended. Practicing yoga for one hour every day, which includes breathing exercises, Pranayamas, and Kriyas, prevents infections and strengthens the upper respiratory system. 

Influenza-like symptoms can be treated naturally by:

Saltwater Gargling: Symptomatic relief from a sore throat can be obtained by gargling with saltwater. Moreover, it is also helpful in reducing viral load by removing it from the body at regular intervals and more importantly before sleeping. Gargle with a glass of warm water containing half a teaspoon of common salt, then spit it out. 

Use of Steam (with or without) Essential Oils: Cold and flu-like symptoms can be reduced with steam inhalation. Infusions of Eucalyptus, Rosemary, lavender, sweet orange, or lemon essential oils, when combined with 50 ml of boiling water, can help reduce symptoms of common colds, anxiety, and stress. If there is no steam inhalation device (vaporizer), water can be heated in a pot and steam inhalation can be done by covering the face with a towel. Make sure to keep the eyes closed and maintain a safe distance from the pot, it can be taken for 10-12 minutes.

Netikriya: Jalaneti or Nasal Irrigation is done by pouring warm saline water into one nostril and letting it drain through the other nostril and then another nostril using a Neti pot. This will reduce nasal congestion, nasal dryness, and airway reactivity. 

Hotfoot immersion: For congestion headaches and chest congestion, an immersion bath covering the feet and ankles at temperatures ranging from 39° - 43°C / 103-110°F can be taken.

Fasting: If you fast or abstain from food for a period of time, you can boost your immunity, decrease inflammation, and increase your resistance to oxidative stress. The human body can be rebooted and repaired by limiting eating to two meals each day, i.e. morning meal between 11 and 12 am and evening meal between 7 and 8 pm with a window period of 8 hours and 16 hours. Fasting intermittently or drinking lemon juice one day a week is the simplest method for improving immunity.

You can boost your immunity by including these small changes in your lifestyle during COVID-19