5 Tips to Protect Yourself amidst an Outbreak

Posted by nutritionist 05/02/2020 0 Comment(s) immune health,

 

We have all heard about the new coronavirus, a new respiratory virus that is spreading across China and other parts of the world. Recently, the World Health Organisation has declared the coronavirus outbreak a public health emergency of international concern. 

In today’s ever-changing environment, it is essential for us to take necessary measures to protect ourselves and our loved ones from getting ill. Here’s 5 tips to stay healthy during this outbreak.

 

1. Keep Good Personal Hygiene Practices

 

According to the Centers for Disease Control and Prevention (CDC), you are recommended to wash your hands regularly for a minimum of 20 seconds with soap and warm water. In the absence of soap and water, you should use a hand sanitizer with at least 60 percent alcohol. Do ensure that you keep your unwashed hands away from your eyes, nose, and mouth. You should also disinfect frequently touched surfaces.

 

If you are having a cough or runny nose, you should wear a mask and see a doctor. You should also cover your mouth with a tissue when you cough or sneeze and dispose of the used tissue.

 

2. Avoid the Crowd

 

You should refrain from going to crowded places and being in close contact with people who are unwell.

 

 

3. Boost Your Immunity

  • Eat foods rich in vitamin C, including oranges, tangerines, grapefruits, lemons, bell peppers, broccoli and spinach. Vitamin C triggers the production of white blood cells, including lymphocytes and phagocytes, which protect your body against infectious disease and foreign invaders. Additionally, it enhances the function of these white blood cells and protects them from oxidative damage.

 

  • Eat foods high in vitamin E (e.g. sunflower seeds, almonds, hazelnuts and spinach). Vitamin E is a potent peroxyl radical scavenger that protects polyunsaturated fatty acids present in biological membranes. This provides protection to immune cells as their plasma membranes are particularly high in polyunsaturated fatty acids.

 

  • Eat vitamin B6-rich foods, including tuna, chicken, avocado and pistachios. Vitamin B6 improves your immunity by increasing the production of antibodies (warriors that fight off infection).

 

 

4. Get Moderate Exercise Regularly

 

Regular exercise helps improve your blood circulation, which enables your immune system’s cells to pass through your body effectively. This enhances the surveillance against pathogens.

 

*Avoid overtraining. Intensive exercise with the lack of recovery days suppresses your immunity.

 

 

5. Get Adequate Sleep

 

Sleep deprivation lowers your T-cell (an essential immune cell) activity and decreases the antibodies produced. 

 

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