Ways to boost your immune system to stay healthy during the Corona/COVID-19 global pandemic

In the absence of drug or vaccine against Corona/COVID-19, the best way we can stay healthy is by boosting our immune system. The purpose of this blog is to put together some simple things that one can do to stay healthy and keep the immune system strong.


Practical preventive steps

  • Practise social distancing: Avoid any unnecessary travel, gatherings and stay home as much as possible.

  • Do not touch your face with your fingers that we do unconsciously all the time.

  • Hand washing properly for 20 seconds with soap and water works better than hand sanitizers in killing the virus.


Strategies to boost Immune system

  • Eat whole food, nutrient-dense food: Include loads of colourful fruits and vegetables rich in vitamins, minerals, phytonutrients, water and fiber. It helps to nourish a healthy microbiome and strengthen immune system.

  • Cut out sugar, refined starches and processed food as they lower immunity.

  • Ensure adequate protein intake. Stock up on dry beans and lentils rather processed or canned ones.

  • Minimize dairy and animal products as the saturated fats and animal protein and endotoxins in them causes chronic inflammation that keeps the immune system busy and you exposed to get infections.

  • Stay well hydrated with water, and stay away from any processed/packaged version of water or sugar/artificially flavored beverages. Staying hydrated also helps to keep the mucous membranes moist.

  • Alkalise your body by drinking green juices, water with lemon, green tea and healthy eating.

  • Practise Intermittent Fasting: Try to limit the feeding window from 10am to 6pm or noon to 8pm. When you allow 14-16 hours of no food in the body. It helps in cleaning and detoxification and allow the immune system to tune up. This happens because the body does not have to use its energy for digesting food and most of the body’s energy gets freed up when no digestion is going on.

  • Do not panic and don’t live in fear: Living with fear will raises cortisol and drastically lower your immune system's capabilities.

  • Get good quality 7-8 hours of sleep daily as that strengthens the immune system:

i. Avoid artificial blue light after sundown

ii. Avoid caffeine after midday

iii. Turning off wi-fi and electronics at night

iv. Avoid big meals 3 hours before bed.

v. Keep your home ventilated and get some fresh air every morning through open windows. and Do deep breathing and meditation to ease your mind and lower stress.


Supplements to boost/support Immune function

  • Vitamin D3: Adequate vitamin D status is critical for optimal immune function

  • Vitamin C: 500-1,000mg throughout the day

  • Probiotics: Healthy gut flora supports a healthy gut. It is the major barrier against pathogens and integral to the immune system

  • Curcumin with black pepper and honey

  • Mushroom Extracts such as reishi, maitake, shiitake provide immune-supporting properties

  • Zinc is a powerful immune-supporting nutrient which can be taken 30 mg per day

  • N acetyl cysteine, L-glutamine, and L-Lysine


Stay home, Stay protected & Stay Healthy!


Reach out to us at info.functionalmedicineclinic@gmail.com

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