Boosting your immune system: Getting yourself armed against COVID19 [by Physio Sam]

Due to the recent light of COVID-19 pandemic that’s going around globally, we’re pretty sure you had been given lots of advices on the precautions what to do and what not to do during times like this – No mass gathering, wash your hands often, wear masks.
 
Of course, as much importance it is for us to do all the small things right – to avoid the widespread of this virus. One thing that we feel is not emphasized enough, and it’s also something that we shouldn’t “under look” is the fact that how, if our immune system gets efficient, can actually play its part helping us to stay healthy and strong. [...]

The immune system is our body’s internal system of fighting bacteria and viruses. When your body comes in contact with a foreign or unfamiliar germ or organisms, it triggers a response that helps to identify, fight and eliminate to protect us from harm. Not having enough sleep or a poor nutritional diet can affect the efficiency of your immune system. Staying indoors in cool temperatures and avoiding the heat isn’t just comfortable for you but also those germs as well. Research shows that people who only manage to achieve 6 or less hours of sleep per night are more susceptible to catch a cold. 
 
So.. What’s the secret to a healthy immune system? Not hoarding up toilet papers or sanitizers for sure! Just like a computer system, we have internal and external measures that need to be observed in order to strengthen our immune system. Here are some measures that can be taken:
 

1.            SLEEP
The power of a good night’s sleep is often underestimated as our body needs proper rest to recharge itself daily. Sleeping 5-6 hours and waking up in the morning is just as effective as charging your smartphone at 50% of battery in the morning and expecting it to last optimally till night. It’s time for a quality sleep! 

2.            HEALTHY DIET
One rather overlooked factor is eating healthy. Fuel your body with the right and proper nutrition, such as Vitamin C found in fruits and vegetables to maintain the body systems to function more optimally. Consuming water throughout the day also helps with the immune response. 

3.            STRESS
Can stress make us ill? Most certainly! Being subjected to high amounts of stress suppresses the function of the immune system and makes us more vulnerable to fall ill. If you’re someone with high levels of stress, you should spend more time relaxing and doing something that you love and enjoy. So stress less!

4.            EXERCISE / MOVEMENT
The king of all measures: EXERCISE! While maintaining your internal well-being, never forget the key to a healthy immune system is the physical activity that enables your body to boost its functioning. Just 20 minutes of exercise can improve your immune system by 5%!

Research also shows that regular exercise of 2 hours daily can increase the white blood cells (an important member of the body’s defense mechanism) production, thus keeping us safe from those harmful viruses. In the recent events of the COVID-19 pandemic, the older population was found to be more at risk compared to the younger adults. Well, if you do exercises regularly (or intend to do after reading this article), studies indicated those 65 years old who did regular exercises had their immunity as high as those in their 30’s! So keep your spirits high and your fitness even higher.
​
​Last but not least, we’re going to emphasize again something you probably hear lots of times – washing hands. Very important as personal hygiene should never be overlooked. Most of us practice a more casual way of washing hands. Reaching those tiny spots that we often miss will most certainly make a difference.
 
If you’re not sure what’s the right way to wash your hands to make sure it’s properly cleaned, here’s the link: https://youtu.be/d914EnpU4Fo
 
So that’s it! The tips we would like to share with you.. it’s nothing new.. we know, but just a reminder how important your immune system can play its part at times like this – you might as well just get the most out of it right? We hope you stay safe, take all precautions, and take some actions too based on our tips given above.
 
In Miniphysio Co, we help active individuals to become stronger, perform better and recover faster without relying much on “Quick-fixes” and also having to take long rests so they can get back to doing things they enjoy. If there’s any enquiry, we could assist you at times like this, reach out to our team at +673 8698726.

Talk To A PT on The Phone