Strengthen the immune system to overcome the COVID-19 pandemic

 Proper nutrition and internal hydration are very important to vital processes within the human body, especially now with the pandemic of COVID-19.

 People who eat a balanced diet tend to be healthier with stronger immune systems and reduce the risk of chronic and infectious diseases.

So it is very important to eat a variety of fresh and varied foods every day to get the vitamins, minerals, dietary fiber, protein and antioxidants which your body needs. Also, drinking enough water and avoiding sugar, fat and salt to reduce the risk of overweight and obesity, and consequently the diseases associated with it or malnutrition.

And relying on fresh, frozen or dried food is better than canned food to ensure that no preservatives and high amounts of sugar and sodium are added to it.

Making sure to have Moderate physical activity every day, daily movement and exercises, even if they are just a light walking or aerobic exercise at a rate of 30-45 minutes a day is very helpful in maintaining the immune system and improving the general health and reducing the accumulation of fat in the body and thus reduce the risk of obesity or diseases associated with.

Drink sufficient amount of water every day, Water is very necessary for all vital processes to take place to the fullest extent as it transports large and small nutrients in the blood, and helps in muscle and bone growth well so it is important to make sure to drink an average of 8-10 cups of water every day.

And It should be noted that (coffee, tea, and stimulated drinks are not from moisturizing drinks in the body and contribute to urine output, so do not count the cup of coffee or tea from water), juices and soups can be calculated as liquids provided that you do not add large amounts of sugar and salt to them

Moderation and choose good types of fat, Choose unsaturated fats (which found in fish, avocados, nuts, and olive oil) instead of saturated fats (such as found in red meat, butter, coconut oil, cream, cheese, ghee, and lard).

Choose white meat (such as chickens and fish)which are generally low in fat, instead of red meat.

Avoid processed meats because they are high in fat and salt.

Eat less salt and sugar (as we get it adequately from natural sources without the need to add them)

Reducing or abstaining, at least during the current period of open or outdoor eating. Eating at home to reduce the rate of contact with others and reduce your chance of exposure to COVID-19.

 Make sure to keep a distance of at least one meter between you and anyone who coughs or sneezes.

 And finally, good public health is one of the most important factors in obtaining a good immune system, so every person who is careful not to enter the obesity world and monitors the food that enters his body, and is keen on daily physical activity even for a simple rate, the better his immune system

Best regards,

Nutritional therapeutic and sports specialist / Alaa Al-Fifi

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