Immune system serves as a defense against bacteria and germs. 

There are innate and adaptive immune system. Besides the innate, the adaptive immune system could be boosted through a balanced diet, active work-out and appropriate resting. 

Let’s go over a quick to-do-list to boost immune system so that you keep staying healthy despite covid season.

1.    A balanced diet

• ϖ    A balanced diet consisting of diversified nutrition from 5 groups

• ⎫     Grain
• ⎫     Fat
• ⎫     Protein
• ⎫    Vitamin
• ⎫    Mineral

• ϖ     Inclusion of plenty of vegetables and fruits along with water at least 1.5l/person/day.

2.    Food for boosting immune system
Garlic
⎫    Cook with raw garlic
⎫     Not cook at high temperature
⎫    1-3 clove/person/day
Ginger
⎫    Used to fight flu and cold
⎫     Incorporate in cooking for food or drink
Yogurt
⎫    Rich in vitamin D, B, and calcium which help fight infection
Fruit
⎫    Rich in Vitamin C with high range of health-boosting antioxidants
⎫     Fruits of rich vitamin C: Orange, Grapefruit, apple, guava…
Cauliflower
⎫    Rich in many nutrients such as fiber & vitamin C
⎫    Make sure no overcooking to avoid nutrient loss
Green tea
⎫    Loaded with flavonoids & catechins which help protect cells & organs
Shellfish
⎫    Rich in minerals and vitamins.
⎫     Incorporated into diet: shrimp, oyster…


3.    Regular workout
⎫    Physical exercise stimulates white blood cells to work better, helping to release endorphins that can reduce pain and stress, thereby improving immunity.
⎫     In addition to favorite sports, some exercises could be practiced at home during the covid season such as yoga, simple cardio, taichi…
4.    Appropriate rest & sleep
⎫    Sleep has a close relationship with the body's immunity.
⎫    Get enough, deep and early sleep at night (average 7-8 hours / day)
⎫    Avoid overwork and frequent stress

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