The Coronavirus which is ravaging the world can affect anyone, but elderly people with pre-existing health problems like heart problem, diabetes, asthma and other cardiovascular diseases are apparently at greater risk of developing severe, at times life-threatening symptoms. Most healthy people recover from the Coronavirus quickly after a few days of rest. Those with compromised immune systems, however, fall under the high risk category.
But if you fall in this bracket, there’s no need to panic, as this risk can be mitigated through proper nutrition, reinforcing your immune system and ensuring that you take proper precautions to avoid getting infected with the virus in the first place.
Here’s a few tips on how to do this"
•It is very very important to wash your hands every 30 minutes with soap and water or an alcohol based sanitizer.
•Gargle regularly with lukewarm water with turmeric and salt: Boil ¼ glass of water with turmeric and salt and then top up the glass with water.
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•Increase the intake of citrus fruits or vegetables with high vitamin C content: oranges/ amla/ strawberries / sweet lime/ spinach. (Make sure you wash them thoroughly in running tap water and use sodium hypochlorite or soap water to clean it ). Vitamin C not only helps in repairing worn out tissues and building immunity, it is also an antioxidant, which prevents cancer and heart disease.
•If you cannot get enough natural sources, take a vitamin C tablet regularly.
•Make a concoction with turmeric milk/ giloy water/ black pepper-ginger and tulsi tea and have it every morning. This is actually good for the entire family.
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•Practice proper exercise or pranayama – specifically breathing exercises like – Bharastika, Anulom Vilom Pranayama, savasana, Kapalbhati Pranayama, Nadi Shodhan Pranayama.
•Have proper balanced meals at regular intervals, and try adding garlic-ginger-chilli paste to the meal.
•Step up Magnesium intake: this helps in keeping your heart healthy, maintaining your immune system and bone health. Mainly found in whole grains, nuts, fresh fruit, and vegetables.
•If you have dentures or dental issues, make sure the food consistency is suitable for your needs. To aid chewing and digestion, you could consider thick soups, pureed vegetables, powdered seedsand nuts, thick dal vegetable khichdi, scrambled eggs, soft fruits, stewed fruits or custard, bone broth and vegetable stews etc.
•Traditional Indian sattu (jaw or chana powder) buttermilk/water is a great source of protein, and also a probiotic.
These steps, combined with basic precautions like maintaining social distancing and ensuring proper hygiene at all times will help you keep the Coronavirus at bay.
(The author is a lifestyle coach and diet counsellor. She tweets @Bipasha1sugati)
