To avoid the new coronavirus to spread around as much as possible, the most important thing is of course to apply the common protective measures listed here:
– reduce your social interactions as much as possible,
– wear a mask,
– stay at least at one meter of distance from others,
– cough or sneeze into your elbow or a tissue,
– throw your tissue immediately after use,
– wash hands often with soap and warm water for 20 seconds,
– avoid touching your face before having washed your hands…
Though, in addition to these measures, I’d like to mention ways you can boost your immune system so that you are more resistant to exposure.
The covid-19 virus is new. Therefore, we don’t have much research as far as today. Though we do know the influenza virus, which is its close relative.
So, strengthening your immune system against the influenza virus will also likely work against this novel coronavirus.
There’s no doubt that it will be beneficial if we can get our immune system as strong as it possibly can be during this period.
So here are my 11 tips in order to strengthen your immune system:
1/ Get enough sleep
Studies found that shorter sleep duration was associated with increased risks to develop a common cold.
They found that individuals sleeping less than 6 hours per night have an elevated risk of contracting the common cold.
The amount of sleep required is different for each individual. Though, the bare minimum sleep time should be 6 hours. I would recommend more in general: try to sleep at least 7 hours every night if not more and try having a 20 minutes nap.
2/ Practice moderate exercise
Research shows that people who exercise regularly with moderation (not too intense and not too mild) develop fewer colds. During moderate exercise, immune cells circulate through the body much quicker and they’re better able to kill bacteria and viruses.
You have to be careful though because there’s also evidence that too much intense exercise can negatively impact your immune system. One study showed that over 90 minutes of high intensity exercise made of athletes more susceptible to illness for up to 72 hours after the exercise session.
In summary, exercise can be an immune booster. It’s important though to get the right amount of exercise.
3/ Supplement with vitamin D
Plenty of studies demonstrate that supplementation with vitamin D prevents influenza and other respiratory tracts.
They found that supplementing with vitamin D can help decrease the duration and the severity of the common cold.
In Cambodia, a study shows that one-third of women are lacking vitamin D.
Cambodian ladies often don’t want to expose their skin to the sun for socio-cultural reasons.
You must know that a relatively small increase in sun exposure could successfully address vitamin D deficiency.
4/ Supplement with vitamin C
Vitamin C is renowned as an immunity booster and is effective to reduce the risks of getting flu or cold.
Make sure to get a good amount of vitamin C daily preferably from food.
In Cambodia, we are lucky enough to have many fruits rich in vitamin C and particularly guava and citrus. You can also find good quantities of vitamin C in mango, pineapple, papaya, or banana.
5/ Supplement with zinc
Many studies show that the supplementation of zinc helps in reducing the risk of pneumonia and the common cold specifically with the elders and children.
Zinc has also been shown to shorten the duration of cold by approximately 33%.
It’s important that the zinc is taken before the onset of the symptoms or within 24 hours of the onset of symptoms.
Foods high in zinc include oysters, beef, chicken, tofu, pork, nuts, seeds, lentils, yogurt, oatmeal, and mushrooms.
6/ Add some garlic to your regimen
Garlic is known to have antiviral properties. It’s also been shown to improve your immune system Trial demonstrated that garlic supplementation with a 180 mg of allicin (the active ingredient in garlic) taken daily for 12 weeks decreased occurrences of the common cold and also decrease symptom intensity and duration. But it is true that taking garlic may have some unpleasant side parts such as bad breath and bad body odor…
7/ Supplement with Ginger
Ginger helps in killing cold viruses and combat fever. You can add it to your food or get more concentration of it as a supplement. At Sra Thnam, we develop our own dried ginger powder capsules.
8/ Supplement with Noni fruits
Noni fruits have powerful antiviral properties that can help to get rid of cold, cough, fever and body ache. It might be challenging to find those fruits here in Cambodia but you can find dried noni fruit in capsules at Sra Thnam.
9/ Supplement with Turmeric
In Ayurvedic medicine, turmeric is used as an antiviral, antibacterial and antiparasitic. As for ginger, you can add it to your food or get more concentration of it as a supplement. At Sra Thnam, we develop our own concentrated turmeric powder capsules. Here is the link to our turmeric supplement.
10/ Supplement with Spirulina
Spirulina is a kind of algae produced in Cambodia. It has received considerable attention for its 60–70% protein content and high concentrations of phenolic acids, tocopherols, essential fatty acids, and B vitamins. Extracts of Spirulina have been reported to have multiple therapeutic effects, including antiviral effects.
You can get Sra Thnam spirulina capsules here.
11/ Supplement with Moringa
Moringa extracts (seeds, leaves) are coming from a tree that is renowned as a miracle tree due to its various benefits for health. It is also found in Cambodia. Moringa is effective in increase protection against viruses, bacterias, and parasites.
You can also find moringa capsules we process at Sra Thnam here.
If you are interested in our supplements, please contact us either by email or phone. If you are located anywhere than Siem Reap in Cambodia, you can send us a Wing transfer. We will send your order by bus.