March 20, 2020 adminEsire

The world is currently in a panic situation. Because none of us are now safe from the spread of Coronavirus, and it is officially declared as a pandemic by the World Health Organization (WHO). Everyone (including us) is trying the best possible ways to reduce the spread and stay safe from this virus – which is worse than the flu.

The easiest way to stop the spread is prevention that includes the following medical guidelines and boosting our immune system to wrestle with COVID-19. Before I discuss how to improve immunity, here are 7 ways as recommended to stay safe from the COVID-19 pandemic.

The following information is from

  1. Wash your hands frequently with soap for at least 20 seconds after being in a public place or after sneezing, coughing, and blowing your nose. Carry a hand sanitizer (60% alcohol) if water and soap are not available.
  2. Stay home and avoid gatherings.
  3. Avoid close contact with sick people.
  4. Wear a mask in public places, when sick or when entering healthcare offices.
  5. Stay home if you’re feeling sick.
  6. Avoid touching your face (mouth, nose, eyes).
  7. Clean and disinfect surfaces on a daily basis.

According to the CDC, people who are higher at risk include elderly folks or people with serious medical conditions. Based on the latest report by, children do not appear to be at risk of the virus compared to adults, but CDC still urges to give them lessons on how to stay protected.

You can read the CDC FAQS here.

Experts suggest the best way to cope with the new virus is to boost the immune system. Because even if you catch the virus, the immune will do the fighting for you. So, it’s better to upgrade that after you follow the above mentioned medical guidelines.

There are different questions circulating online that include. Are there foods to boost your immune system? Will vitamins help? (source) – Nytimes

At the moment, the questions are quite tough to answer. The problem is, anyone can get Coronavirus even if the immune system is strong, but in order to survive the virus, having a healthy body is necessary.

Here are 5 ways to boost the immune system as recommended by various experts and health websites.

Sufficient Sleep:

You probably heard it before, better sleep means better health, right? According to a health day article, if you don’t get enough sleep, your immune system suffers. In the same article, Sleep is regenerative and supports immune pathway protein production,” said Watson. “Thus, it makes our immune system function properly.” (source) Health24.

So that being said, less sleep means your body resistance will become weak and more vulnerable to flu, especially Coronavirus. The Diet Doctor did research on a disease called rhinovirus, which is a common cold. It is reported that people who slept less than seven hours were three times more likely to develop the symptoms compared to eight hours sleepers. (source) Dietdoctor/Coronavirus

Stop Smoking:

The biggest threat to our body is smoking. Which is already the cause of various diseases such as strokes and lung cancer – so do you think it’s going to be friendly to Coronavirus?

According to Livestrong, smoking severally decreases the body’s immune cells – (source)

If you are a huge smoker, I believe it’s the perfect time to quit it and there is no other way because the virus has spread the whole world. If you check, there are more than 200 new cases every day, that includes Italy, Germany, France, and more.

Avoid Stress:

Stress can play an important role in disturbing the immune function. Worrying about your wedding plans? How you will pass the final exams or overthinking about the future is going to drive you crazy. Not only that, but it creates depression as well. While stress also plays a motivator role at some point while it can also make others panic. Stress is known for developing these problems.

  1. Psoriasis
  2. Cardiovascular
  3. Gastric ulcer
  4. Arthritis
  5. Diabetes

These factors increase greater risk and if exposed to COVID-19, the situation can become critical. 

There is already fear and anxiety about a new virus which has forced people to work from home and socially distances themselves. Shopping malls and public places are shutting down, what can be worse than that?

If you’re stuck inside, try to avoid over-thinking or stress by playing video games, start taking online courses, clean your house or do anything productive.


Physical activity can increase the immune system as well as keep the body fit. According to Igliving, even relatively low levels of aerobic exercise can help to boost the immune system. Which in other words improves your ability to cope with flu type diseases – including COVID-19.

Too bad people who regularly workout won’t be going to the gym amid this dangerous flu. But why not turn your home into a fitness center?

I know most of the people don’t have gym equipment at home and are probably feeling the effects of not working out already. Interestingly, there are some fitness exercises for both men and women to try that builds stronger bones and helps in losing weight. No types of equipment needed. Ensure you have a separate room where you have enough space. Download an app if you need a trainer or consider doing these 5 exercises. Recommended by UrbanClap.

  • Squats can strengthen your lower body. 25 Squat a day is a great start and you and increase the numbers if you like
  • Push up is the most effective exercise for both chest and arm muscles
  • The Russian twist is another effective workout to improve the shape.
  • Plank is similar to push-ups which strengthen the body from head to feet.

Learn complete guidelines at UrbanClap.

Balance Your Diet:

Right now, the only defense weapon you have to fight COVID-19 is your immunity and you need to make sure it is stronger than ever. Faruk Yorulmaz said it is of prime importance to eat healthly and sleep well.

What you need to do is eat food that improves your energy level, and remove junk foods that open windows for new bacterias.

There is no quick way to increase immunity but if you keep taking the following food regularly, your stress level will remain down and enjoy good health. Stay functional with the following food.

Eat Green Stuff:

Since the governments have announced lockdown, people are storming at grocery shops to store food as much as possible. If you haven’t done any shopping, consider buying green vegetables which consist of vitamins and minerals. Green vegetables also provide protection against cancer and might play an important role in fighting COVID-19.

According to, Broccoli and Spinach are the best green foods to prevent flu-type diseases.

Drink Plenty of Water:

Drinking water is good – and it won’t stop Caronavirus!

There is a myth going on the internet that water will wash the virus if it gets into your mouth. There is no actual proof if this will work. Dr. William Schaffner from Vanderbilt University said, drinking more water will not keep anyone from catching the virus. (source).

However, you will stay hydrated. So if you increase your water intake, your immune system will remain functional.

Citrus Fruits:

Certain fruits which include Vitamin C helps fight cold and flu. I have been searching for sources whether it will fight Coronavirus or not but failed to find one. I still would recommend intaking citrus fruits such as Oranges, Grapefruits, Lime, Pomelo and don’t forget the lemon.


Observing a good healthy lifestyle might slow the spread but it doesn’t mean the chances of catching the infection is low. The numbers are increasing every day and the world is still currently working on an actual vaccine to end the virus. But it gives us a chance to adopt a healthy lifestyle. Wash your hands frequently and avoid any public gatherings for some time.