How To Improve Your Immune System During The Covid-19 Pandemic

How To Improve Your Immune System During The Covid-19 Pandemic

Table of Contents

The Covid-19 is spreading like wildfire and those at higher risks are those who have preceding health conditions. Now, it is more important than ever to stay in good shape and build your immune system.

How To Improve Your Immune System During The Covid-19 Pandemic

Though you cannot build your immune system overnight, here are some things you should and shouldn’t do to stay healthy and strong. 


Make sure you are eating enough fruits, vegetables and healthy carbs. Protein helps fight infections and make your muscles stronger, hence you must eat healthy proteins.

If you are vegetarian, you can have healthy proteins like varieties of pulses (rajma, chole, moong daal etc), paneer, milk, tofu, varieties of dishes made with chickpea flour etc. As for non-vegetarians, go for lean meat varieties like egg, poultry meat and fish. 

Many are under the impression that non-vegetarian food can spread the virus, however, there is no research that says that eating meat can lead to coronavirus. It’s best to avoid exotic meat but you can have poultry and fish.

The main aim is to eat light nutritious food. Avoid products that contain too much sugar and transfat as that can lead to inflammation and water retention. This creates a thriving environment for infections. 

How To Improve Your Immune System During The Covid-19 Pandemic – A complete overview


Certain workouts, especially cardio exercise, builds resistance. It makes your lungs stronger and gives your body a better chance at fighting off the illness.

Please don’t overexert yourself. When you work out more than other days, your body has to work extra hard to heal the torn muscles. You must be extra careful with over-exerting if you have diabetes and heart problems.

Lastly, make sure you have the right footwear to prevent injuries. Though there is nothing wrong with exercising outside as long as you take the right precautions, if you are above 60 or you have diabetes and heart problems, we highly recommend that you work indoors.


Doctors stress on having proper undisturbed sleep for 7-8 hours every day. When you sleep, the body heals. Proper undisturbed sleep keeps your body tension free and helps you fight off germs and infections.

Other than sleep, we urge you all to be stress-free as stress puts a lot of pressure on your immune system.


The coronavirus can have a worse effect on those who already have life-threatening illnesses like diabetes, heart problems, respiratory problems like asthma and allergies. We urge you all to do everything you can to keep your sickness under control.

Please take your medication on time and avoid any complications. If you are hypoallergenic, avoid being near allergy-causing agents. Insulin dependant diabetics must take their medicine on time and so on.

Other Health Guidelines

Every virus and every bacteria is unique; it affects every individual differently. What works for one infection may not work for another. Hence there is very little that doctors know about remedies for the virus.

As for now, we ask everyone to refrain from medicines and remedies that are discussed on Whatsapp and social media handles. There is no evidence to suggest that they will work.

Instead, you can follow all the guidelines put forward by WHO. You should:

  • Wash your hands with soap and water. Wash them whenever you come indoors and touch surfaces like doorknobs, lift buttons, railings etc.
  • If you don’t have soap and water handy, you can use a hand sanitizer with more than 70% alcohol.
  • Clean surfaces with a disinfectant as often as you can
  • Wear a mask if you have a respiratory illness
  • Wear a mask if you are the primary caregiver for someone who is sick

Here’s What You Shouldn’t Do

While there are a lot of things you should do to build your immune system, there are some things you should not do at all. WHO states that we should not interact with others, and avoid touching our eyes nose and mouth.

Other than what’s mentioned above, you shouldn’t do the following especially if you are diabetic, have a heart condition, or other life-threatening illnesses: 

  • Stick to your current routine. Avoid starting a new workout or a new diet during this time. If you have never been on a Keto diet, now is not the right time to start.
  • Workout every day but if you have never done intensive cardio, now is the best time to avoid it.
  • If you are a smoker, we strongly recommend that you stay away from cigarettes. Smoking causes congestion in your lungs and may lead to fluid retention.

We understand that it is a stressful time, but long term stress can put more pressure on your body. We urge you to be calm and follow all the safety protocols put forward by the government.

Lastly, doctors state that there is no overnight remedy to prevent Covid-19. Some websites claim that there are vaccinations available for the virus. These are false claims and there is still time for a vaccination to be developed. 

It may be fatal for older people and those with other illnesses, but it can affect the young, the fit and the strong. It can affect anyone and anyone can die from it. Please don’t underestimate the gravity of this condition and practice social distancing as much as you can.

If you follow all the guidelines mentioned above, you have no reason to worry. Be home, be safe and be healthy.

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