How to boost your immune system? A complete guide to power up against Coronavirus

How to boost your immune system? A complete guide to power up against Coronavirus

With Coronavirus (COVID-19) circulating around the world, it's time to give your immune system the support it needs to fight this novel virus. Here are the steps you can take to boost your body's defences before COVID-19 arrives in your community.  

Eat a diet high in fruits and vegetables

Your body needs all the help you can give it right now. For most people, a healthy immune system starts with a good diet. Your diet should give you the vitamins and minerals your immune system needs to thrive. Fruit and vegetables are a great source of many key nutrients, including zinc, vitamin C, and manganese.

  • Garlic - one of the most effective immune-boosting foods out there
  • Ginger - a great anti-inflammatory
  • Turmeric - helps to moderate immune responses 
  • Broccoli - packed with antioxidants, iron, and zinc
  • Spinach, kiwi, red bell peppers, citrus fruits - very high in vitamin C
  • Almonds - high in vitamin E and iron
  • Blueberries - boosts the immune system
  • Green tea - rich in antioxidants
  • Sunflower seeds - very high in vitamin E

Considers supplements

We all need vitamins and minerals to keep our bodies healthy, but often, we don't get the right nutrients through our food. That's where supplements come in handy. Supplements can't protect you against COVID-19, but they can boost your immune system and give your body the best possible chance of fighting the infection. Here are some supplements to buy now. 

  • Vitamin E - helps your body combat viruses
  • Vitamin C - you're more prone to sickness if you're not getting enough vitamin C in your diet
  • Vitamin B6 - supports biochemical reactions deep within your immune system
  • Zinc - a minimum 60 mg dose of zinc helps prevent your body from 'over-reacting' to viruses and causing unchecked inflammation
  • Vitamin D 4000 IU - provides general immune support 
  • Selenium - helps to enhance immunity and reduce inflammation, like zinc
  • Manganese - may support immunity at a cellular level
  • Probiotics - can support your overall immune response

Quit smoking and reduce alcohol

Smoking makes you more vulnerable to infections, particularly respiratory illnesses like flu and pneumonia. Since COVID-19 is a respiratory virus, you need to protect your lungs. 

Alcohol weakens your body's defences, and it also lowers your inhibitions – you might forget to wash your hands or take other good hygiene measures. 

Get adequate sleep 

One in three people suffer from bad sleep, but poor sleep compromises your immune system. Now is the time to catch up on sleep and boost your immune system. 

  • Set a regular bedtime and stick to it.
  • Put your phone and other devices away at least an hour before bed.
  • If you feel like you need extra sleep right now, take it.

Take steps to avoid infection

Get proactive about avoiding COVID-19 and other illnesses that could interfere with your body's ability to fight this virus. Avoid infection by:

  • Regularly washing your hands with Your Sanitiser or soap and water for 20 seconds
  • Avoiding contact with anyone showing signs of illness 
  • Not sharing utensils
  • Cooking raw meat thoroughly 
  • Avoiding unnecessary travel 

Minimise stress

There's strong evidence that stress affects our body's ability to fight infection. Although this is a stressful time, try to focus on the positives: 

  • Use your time at home to learn a new skill.
  • Prioritise self-care and mindfulness. 
  • Don't worry about what you can't control.


Don't fret about COVID-19. Instead, focus on minimising stress to give your immune system the support it needs. To help keep your hands safe from COVID-19

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