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How to build up a strong immune system to fight off coronavirus

Coronavirus has spread to nearly 150 countries in a matter of months, so there’s no denying this virus is fast-spreading.

Medical experts are urging people to practice good hygiene and do certain things to help boost your immunity.

Here are some easy steps to take to avoid catching coronavirus

10 ways to build up your immune system and fight off coronavirus

1. Wash your hands regularly


Make sure you are washing your hands thoroughly as well as helping and encouraging your children to do the same.

The World Health Organisation advises people wash their hands at least five times a day with soap and water or hand sanitiser.

Experts are also advising people to reject formal handshakes and instead opt for pats on the backs or air handshakes. This will help stop the disease from spreading.

2. Eat well

A healthy balanced diet is critical in maintaining a strong immune system.

Make sure you eat foods with:

Protein – which make antibodies that fight against antigens and disease.

Omega 3 fatty acids – these are important in controlling and reducing inflammation.

Vitamin E – this can be found in nuts and seeds and is part of the production of antibodies.

Vitamin A – this helps your cells stay strong and can be found in milk, cheese, eggs, fish and liver.

Zinc – found in seafood, meat, poultry, liver and eggs, this also helps support the immune system.

Vitamin C – this helps to stimulate the production of white blood cells and produce antibodies. Vitamin C can be found in oranges, red and yellow peppers, broccoli, sweet potatoes and strawberries.

Iron – this creates B cells and T cells which are critical in fighting illnesses and resisting disease. Iron can be found in red meat, legumes, tofu, green veggies and eggs.

3. Avoid touching handrails and lift buttons

If you can, try to avoid directly touching handrails, door knobs and lift buttons, as the most common way coronavirus is believed to spread is by people touching surfaces.

You could try covering a door knob with a tissue before you open a door or using a pen lid to press the buttons on the lift.

It is thought the virus can survive for up to four days on surfaces.

4. Stop touching your face


Viruses can enter the body via your mouth, nose or eyes and make you sick, so be wary about touching your face too frequently.

5. Sneeze and cough into tissues

We should all be doing this anyway, but we may need to help encourage and help our children to sneeze and cough into tissues then throw them in the bin immediately.

“When someone coughs or sneezes they spray small liquid droplets from their nose or mouth which may contain virus,” says the World Health Organisation.

“If you are too close, you can breathe in the droplets, including the COVID-19 virus if the person coughing has the disease.”

6. Get a good sleep each night

This is a hard one if you have a young family! Getting enough sleep has been proven to promote healthy development and help fight off infections.

Children need much more sleep than us adults, in fact newborns need DOUBLE what we need.

7. Exercise

Exercise as much as possible. It’s important for you to stay active with the kids to stay healthy. You could also try doing the exercises from the 28 Day Weight Loss Challenge.

Here are some exercises to do from home

8. Manage stress

Stress puts a lot of toll on the body and it weakens your ability to fight off infections. Try to unwind as much as possible when you can. Even if it’s just a few moments in the bath while your partner watches the kids.

You can find the Mind.Body.Breath sessions on 28 Day Weight Loss Challenge. These meditation sessions are a great way to help calm the mind and support your overall wellness.

9. Get out in the sun

Vitamin D has been shown to help boost your immune system and overall health. Don’t forget to pack your sunscreen though!

10. Try a probiotic

Probiotics are the natural, good bacteria found in the gut. Not only do they protect our digestive tracts, help us digest food and get rid of toxins, but they also protect us from invading bacteria and viruses.

6 immunity-boosting smoothies to try

What else can I do to boost my immunity levels?

The Healthy Mummy Smoothie is packed with a potent combination of 24 vitamins and minerals, protein, carbohydrates, fibre and healthy fats, providing a nutrient hit for busy mums.

One serve (or shake rather) of The Healthy Mummy Smoothie mix contains 25 per cent of the recommended dietary intake of zinc. Along with 25 per cent of your recommended daily intake of Vitamin A, Vitamin D and Vitamin E.



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