Increased stress levels are the result of globalization and urbanization. This stress causes many epidemics such as cancer, diabetes, heart problems and the like. To top the list COVID 19 has kept everyone on the edge and we must work on building immunity.

There is a lot of fear, panic, anxiety and stress over the Coronavirus. Social media news circulation and constant discussions among people are making it more serious than it is. Many of us are withdrawing ourselves from all the daily activities that we enjoy and are constantly thinking about the virus. Data shows that people who are above 50 years of age are more at risk. Though the fatality rate is less than 3%, we are more inclined to believe the negative aspects of the news than the positive outcomes shared with us.

It has been communicated that good immunity plays an important role to fight this infectious disease. The moment an individual undergoes or takes on stress and anxiety, his immunity levels drop. Hence, he becomes more susceptible to infection. Developing a strong immunity system is the need of the hour. It is not something that will develop on its own. COVID 19 will not stop by just sitting down and discussing or circulating the news about it. One has to actively build one’s immunity to keep the virus away. To do this one has to bring four changes in one’s lifestyle.

1. Balanced diet

When it comes to building immunity, a Vitamin C rich diet always helps. Citrus fruits, red bell peppers, broccoli, ginger, garlic are rich in Vitamin C. Very often, in order to lose weight, people try out different diets but sometimes these diets might affect the immune system. Therefore, it is essential to have a balanced diet. The best diet is the one that suits you and your body.

2. Exercise or Yoga

Being active is very important for building immunity. It is vital to exercise. Yoga provides the best results in this area. Research shows that Yoga helps building immunity and improves blood circulation. When your blood circulation is strong, the virus has an extremely less chance of surviving in the body. Breathing techniques or pranayama like kapalbhati and bhrastika pranayama help to clean lungs and strengthen the respiratory and immune systems in the body.

3. Sleep

Sleep is an extremely important part of life. Nature has designed the day for us in such a way that we should be able to complete all our work during the day and sleep well when the sun sets and it becomes dark outside. But, very often, we keep thinking about our work and mulling over it in our head, which affects our sleep. Sleep is required for rest and digestion. The brain gets recharged when we sleep well.

Lack of sleep can make us irritable, dull and more prone to catching infections and colds, affecting the immune system. It is recommended that we get 7 to 9 hours of sleep every day.

4. Stress.

The moment there are stressful thoughts circulating in our minds, the sympathetic nervous system gets activated which affects the heart rate, sugar level, and breathing. It slows down digestion and weakens the immune system. Think about the number of times we face stress and anxiety in our daily lives and how it would have weakened our immune system. In these conditions, it is easy to catch infections. It is important to keep stress levels down. We cannot change the circumstances and situation around us completely but we can change the reaction to those situations and events. Mindfulness and mindful breathing help in activating the parasympathetic nervous system.  Instead of stressing, if we keep a positive attitude, it will help us pull through this situation.

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These lifestyle changes along with good personal hygiene, clean surroundings and avoiding visiting public places if you are sick will enable you to build a strong immune system that can fight any virus. When we face situations that we cannot avoid or that are not under our control, instead of panicking or creating fear and discussing repeatedly without any consequence, we should keep a positive attitude and have faith that everything will settle soon. It is this attitude that will take you a long way.

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