Steps To Build Immunity For Older Groups Of People During This Difficult Period

5 Habits That Will be the ‘New Normal’ Post Covid-19

Steps To Build Immunity For Older People During Pandemic
Coronavirus, Fitness
June 16, 2020

Right To Protein Team

Steps To Build Immunity For Older Groups Of People During This Difficult Period

Immunity has become the new buzzword, ever since the Covid-19 pandemic took over the world a few months back. Your immune system is responsible for fighting infections and illness, so that you stay healthy. But as age progresses, it gets difficult for the body to fight off a cold or flu, making us more susceptible to infections and health issues. In addition to this the vaccines against certain infections might be slightly less effective.

In the time of Covid-19, older people with pre-existing medical conditions are at high risk, which is why it is critical to keep both cardiovascular and insulin systems healthy.

Let’s get this straight – immunity can’t be built in a day, but your actions today can have a lasting impact tomorrow.

Eat a healthy diet

Eating a healthy, nutrient-rich diet is a great way to boost your immune system so that it can fight off viruses. This includes eating a diet rich in fruits and vegetables, which contain vitamins and antioxidants to promote good health.

Apart from vitamins, it is also advisable to fill 1/4th of your meal with proteins, a nutrient that is vital to build and repair body tissue and fight viral and bacterial infections. Too little protein in the diet may lead to symptoms of weakness, fatigue, and poor immunity.

Eggs and pulses are good sources of protein however if you vegetarian & still confused how you can include more proteins in your diet, try out the protein-o-meter, which suggests the amount of protein is required by your body in a day.

Try and reduce your intake of sugar, fat, and processed foods, and go for lean meats.

Move your body

Make sure you get some physical activity every day, especially since it helps with boosting the production of immune system cells and lowers inflammation in your body. According to the CDC, getting at least 150 minutes of moderate physical activity each week, and two sessions of muscle-strengthening activities is important.

As you grow older, it may be difficult to do vigorous exercises, but you can also go for regular walks or do yoga. Yoga is one of the most effective and time-tested natural immunity boosters that can lead to a healthy, sickness-free body.

Getting enough Sleep

Research suggests that people who don’t sleep well face inflammation in their bodies. As you age, it gets increasingly difficult to sleep, especially if you are fighting infection and illness.  At this point, sleep becomes more important as it helps to improve brain function, concentration, and memory.

The time to wake up and sleep may change, but it is important to get at least 7 to 8 hours of sleep daily. Try and avoid caffeine late in the day, and do not have water at least an hour and a half before bedtime.

Wash your hands

Washing your hands is another good practice that can help you stay protected and build immunity.  The CDC recommends washing hands with soap and water before and after preparing and eating food, and after touching someone who is sick, washing the toilet, or even blowing your nose. Be sure to wash for 20 seconds. Use an alcohol-based sanitizer if you don’t have soap and water handy.

The bottom line

Several factors are responsible for building a strong immune system. And, this is a long-term process of building immunity, doesn’t happen overnight and it’s not just dependent alone on diet, but a multitude of factors involved. But it is always about taking the first step towards a healthy lifestyle, isn’t it?

Consume a variety of fruits, green vegetables, and protein rich foods throughout the week rather than having same foods every day. This will ensure you get the right nutrients that help in building a strong immune system. Move your body, get a good night’s sleep, and wash your hands regularly.

Take small steps towards a healthy lifestyle that can be sustained in the long run! As we know, Prevention is better than cure – you are not preparing for this pandemic, but the next one!

Protein-O-Meter

The amount of protein you need depends on your weight, goals, and lifestyle. Protein-O-Meter will take your body-composition and activity level into account to estimate your protein needs. Start with the number given by the calculator, see how that makes you feel, and try adjusting your protein level up or down to see what amount makes you feel good and perform well!

Protein Index

Find out all about whole foods that are protein heroes! Achieve your fitness goals by finding out just how much protein you should incorporate to stay nourished.

Protein-O-Meter

The amount of protein you need depends on your weight, goals, and lifestyle. Protein-O-Meter will take your body-composition and activity level into account to estimate your protein needs. Start with the number given by the calculator, see how that makes you feel, and try adjusting your protein level up or down to see what amount makes you feel good and perform well!

Protein Index

Find out all about whole foods that are protein heroes! Achieve your fitness goals by finding out just how much protein you should incorporate to stay nourished.

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