Adversities often bring the best out of us and right now we are passing through probably the biggest adversity faced by many in their lifetimes. While it is impossible to be insulated from anxiety and stress, staying put at home with uncertainty and grim news pouring in every day, it has become critical for us to stay calm and try to boost our immunity level while working from home.

Why? Because in the absence of drugs or vaccines till date to fight the covid, all experts are in agreement that good immunity & good mental health can help one resist the attack of the virus to a great extent.

That’s it. We have this silver lining in the darkness that will defend our body now and also against other diseases in future.

A lot of us are health-conscious and have already taken to various at-home workouts but there is a vast population, slipping into more sedentary lifestyles during the pandemic to become an easy medium for coronavirus infection and other health hazards – to these people, we would like to tell that the lockdown has brought a very good opportunity to develop a good immune system through a little discipline in life, in terms of right eating, sleeping, and exercising.

A glimpse into the life of astronauts in the international space station shows us that it’s only the daily regimen of right meals, sleeping, and exercising that keeps them strong, active, and alert through their days in the confinement of space rockets – can we draw some inspiration? We are also confined to our homes!

Let’s elaborate more on this.

Immunity through exercise

Our immune system is a function of different organs, cells, and proteins which protects us from harmful viruses, bacteria, fungi, and toxins. Physical activities and exercise fortify our physical health, immune and metabolic systems besides increasing the production of antibodies.

Further, recent studies show that daily workout, at least 5 days in a week, can reduce the risk of upper respiratory tract infection by almost 50% in comparison with being sedentary. In addition, covid 19 symptoms in those who exercise daily found to be 32% to 40% less severe, depending on fitness level.

Even sweating during exercise has a good effect. Sweating increases body temperature, which in turn helps the body kill pathogens. And lastly, exercise is a good way to overcome depression & maintain our mental well being, which is a common occurrence during the lockdown.

Immunity through the healthy eating

Our gut health is indicative of our immune system and eating healthy ensures good gut well being. Our gastrointestinal tract or ‘gut’ in-short is the root cause of our good or bad health. Gut health depends on the balance of microorganisms (gut bacteria) in the digestive tract, which is vital for our immunity, physical and mental health, and other aspects.

A healthy & balanced diet results in a healthy microbiome, which ensures a healthy immune system. Although at a time when the fear of covid 19 infection at its peak and restricts movement out of home it’s not easy to store food items of your choice, the best strategy can be to include whole foods, high protein, vegetables of different colours, cheese, beans, fruits and curd or yoghurt in your daily meals and completely avoid processed foods.

Also, stay sufficiently hydrated – take at least 12 glasses of water. And limit yourself to only two cups of coffee per day, without excess creamers and sugar.

Immunity through sleeping

Having sound sleep at night is so very important but so very difficult for some. A good night sleep helps our body build strong immunity by repairing its cells, clearing toxins, consolidating our memories, and processing information.

Maintaining a time to go to bed is very important that helps to get sleep at night. Not getting sufficient sleep leads to the production of stress hormones, like cortisol and adrenaline. These stress hormones keep one awake and at the same time puts stress on the immune system.

Researchers say that daily 7 hours of sleep at night can reduce the chance of catching a cold by 4 times compared with the daily sleep of 6 hours or less at night. Also, it is important to note that lack of quality sleep affects psychological and emotional intelligence negatively Sleep deprivation can have major health impacts such as negatively affecting our psychological health and emotional intelligence. For most people, six to nine hours of sleep per night is enough. Having a healthy lifestyle, good physical activity, proper routine & good healthy habits will keep you happy & less stressed during lockdown period.