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Expert tips to boost your immunity amidst Covid-19 concerns

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With a new strain of COVID-19 named JN.1, the focus is back on maintaining a healthy immune system.

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Dr. Shweta Gupta, Dr. Divya Singh and Dr. Mahua Kapoor Dasgupta share steps you can take to build your immunity naturally.

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Foods that are rich in vitamin C (citrus fruits like seasonal oranges, malta, guava), vitamin D (fatty fish, fortified dairy), and zinc (nuts, seeds, legumes) should be part of your diet.

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Consume enough protein to support white blood cells, which are necessary for battling infections. Foods high in protein include legumes, dals, milk, eggs, poultry, and fish.

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Eat probiotic-rich foods like yoghurt and other fermented foods for a healthy gut microbiome, which is linked to the immune function.

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Drinking two to three litres of water a day promotes blood and lymph circulation.

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Moderate exercise—such as brisk walking or swimming—improves immune function by reducing inflammation and promoting the healthy turnover of immune cells.

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A strong immune response is facilitated by getting enough sleep (7 hours for adults, 8–10 hours for teens, and up to 14 hours for smaller children) and managing stress with techniques like mindfulness and meditation.

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Steering clear of smoking and heavy alcohol use is essential for keeping the immune system in good condition.

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Follow COVID-19 preventive guidelines, stay up to date on vaccination recommendations, and seek professional advice from healthcare providers for specific medical concerns.

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