What are the precautionary measures you should take and what should be the best diet to Boost your immunity during this pandemic. Let’s talk about them, but before moving to our topic we must understand the term epidemic.
What Is Epidemic and How it Spreads?
It is basically the combination of two Greek words “Epi” means above or over and “Demos” means people. So, it is a widespread infectious disease to numerous people in a population or community within a short span of time. It can spread at exponential rate.
Here are some major reasons/ causes of epidemic:
- Human population dynamics.
- Change in insect or reservoir population.
- Change in climate.
- Diversity in ecology of population.
- Low level of immunity in host. (virulence)
- Genetic change in pathogen.
- Interaction of pathogen to new and healthy host.
Types Of Epidemic
- Point source epidemic: In this type of epidemic all cases are effected at the same time. (From single source to exposure)
- Continuous source epidemic: In this type casual agent infect people who came in contact with it. It spread over a period of time.
- Person to person epidemic: in this case agent transfer from person to person allowing epidemic to propagate rapidly. It also called (Propagated outbreak)
Precautionary Measures To Follow During Epidemic
Faced with the epidemic a person should strictly follow the preventive measures.
- Avoid physical contact.
- Avoid public transports.
- Stay indoor.
- Don’t visit public places like hospitals, malls, cinemas, offices etc
- Take good care of cleanliness.
- Boost up your immunity.
How To Boost Immunity During Epidemic
What is Immunity?
Ability of the body to resist infection by action of antibodies may be active or passive. We can boost our immunity by following way.
- Take a good sleep.
- Follow healthy diet.
- Intermittent fasting.
- Practice positive management strategies.
#1 Take Good Sleep
Sleep more than seven to nine hours per night during epidemic. Make sure waking up on time. Avoid over sleep, it will give you anxiety and depression. Good sleep not only boost up your immunity but also make you feel active, relax, fresh and free of burden. It also lightens brain functioning as well as enhance your mood.
#2 Follow Healthy Diet
The best way to keep yourself save during epidemic is healthy diet. Don’t fill up your plates with immune boosting food only follow nutritious die. Because our immunity relay on steady supply of nutrients. Eat vegetables as well as fruits. Avoid junk food.
What Nutrients We Need To Take?
- Beta Carotene
- Vitamin C
- Vitamin D
- Zinc
- Protein
- Prebiotics
- Water
Best Diet To Boost your Immunity During Epidemic
- Carrots, kale and Apricots, salty olives and pickles
- Orange, strawberries and broccoli
- Egg, cheese, tofu and mushrooms
- Beans, nuts, cereals and seafood
- Milk egg and nuts
- Bananas and beans
- Water, fruit and soup
- Organic yogurt with smoothies
- Creamy avocados, rice or chia seed pudding
i. Carrot, Kale and Apricots
Vitamin A is essential to Boost your immunity during this epidemic. For this purpose eat carrot, kale, apricot and salty olives. They are rich in beta carotene which can be converted into vitamin A. vitamin A assist antibodies respond to toxins. Following are some beta carotene providing diet;
- Sweet potatoes
- Carrots
- Mangoes
- Kale
- Spinach
- Squash
- Salty olives
ii. Oranges, Strawberries and Broccoli
This diet provides vitamin C/citric acid that boost up your blood level of antibodies and also assist body’ armor (white blood cells). That help to determine type of protection needed. Following diet is rich in citric acid;
- Orange
- Grapefruit
- Kiwi
- Brussels sprouts
- Red and green pepper
- Cooked cabbage
- Cauliflower
iii. Eggs, Cheese and Mushrooms
They are the source of vitamin D. Sunshine is also a source of vitamin D. It also keeps safe baby from rickets. Vitamin D produce a protein that selectively kill infectious agents including bacteria and viruses. It also the number and activity of white blood cells. Vitamin D supplements also available in market. Sources of vitamin D in diet are;
- Fatty fish
- Egg
- Creamy avocado
- Fortified milk
- Plant milk
- Tofu
- Mushrooms
iv. Beans, Nut and Seafood:
This diet give zinc to body and zinc help immune system to differentiate and grow. Zinc supplements are available in market that reduce the effects of common cold. Following diet is the best source of zinc
- Fortified cereals
- Nuts
- Beans
- Seafood
- Lentils
- Seeds
- Wheat germ
- Lobster
- Beef
- Crab
v. Milk and Nuts
They are rich in protein. Protein is the building blocks of antibodies ultimately can Boost your immunity. “Protein amount varies from person to person depending upon the size of individual and task they are doing but for adult it falls somewhere between 20 and 40 grams. Source of protein are
- Milk
- Egg
- Cottage cheese
- Fish
- Beans
- Lentils
vii. Water and Fortified juices
Lack of water or dehydration gives signals that you are hungry.so make sure sufficient amount of water for your body not too much especially during bedtime because,
“Mild dehydration can be physical stress to body”
Point To Ponder
Your body knows better what is best for you. If your body is lacking in some nutrient it may produce odd cravings just like Salt cravings might reflect a mineral level defect in the body. So listen to your body it might be telling you something.
#3 Practice Positive Management Strategies
You can Boost your immunity level by doing positive things because it gives you satisfaction. Here I am suggesting some activities for you,
- Walk with your dog
- Talk to your family and friends
- Sock in a tub
- Cuddle with your kid
- Yoga
- Watch TV
- Give time to your hobby
- Book reading
- Gardening
- Make videos with your kid
#4 Intermittent Fasting:
It is basically intermittent energy restriction. During your fasting hours you eat something light or nothing. Duration of intermittent fasting vary from to 8 to 16 hours depending upon person’s capacity.
Advantages Of Intermittent Fasting:
- Stabilize blood sugar level
- Resistant to stress
- Surpass inflammation
- Decrease blood pressure
- Decrease cholesterol level
- Improve resting heart beat
Author’s Insights
A healthy and balance diet is necessary for your body to work properly. If you are not taking nutritious diet you are making your body virulent to infections and diseases. A balance and healthy diet will definitely protect you against chronic and non-communicable diseases. So, take a diet that collect all nutrients which are essential for your body’s proper functioning, because I believe.
” A sound body has a sound mind”.
Checkout our article about Activities To Do During Lockdown To Pass Time.
