WHO recommended Guide to Boost Immunity and Safe-Guard Health

immunity boost

Unlike previous years, Eid-ul-Fitr 2020 brought with it bundle of fears and uncertainties regarding spread of coronavirus. The Federal government’s decision to end lockdown before Eid for supporting businesses turned out to be a nightmare for Pakistan. With masses abusing the decision and ignoring SOPs issued by provincial governments, Eid shopping made the cautious citizens perplexed about the consequences.

Read More: SOPs for Punjab and Sindh

As expected by experts, the celebration of Eid was soon outdone by number of overwhelming cases of Covid-19 in Pakistan with tally rising to 72,000 as of 1st June 2020.

Post Lock down, Strong Immunity and Fitness is Imminent    

In Pakistan, expecting a broad implementation of SOPs with majority of uneducated population is hopeless, therefore, it is extremely important to turn to self-care. Several healthcare providers, nutritionist and fitness and wellness coaches are working to provide comprehensive list of things that can boost our immunity and improve out health to deal with the virus. First things first though! Wearing a face mask, gloves, washing hands and maintaining social distancing should be observed in public places, work places or any other gathering.

10 Ways to Boost Immunity and Health

Here is a summary of recommendations by WHO approved experts, healthcare providers and nutritionists.

Vitamin C Supplements

Vitamin C not only helps in regeneration of body tissues and improve immunity but also strengthens heart. It is found in many fruits that are easily available in Pakistan like oranges, bell pepper, lemons, spinach, kiwi and pineapple. Moreover, it is easily available in supplement form at low cost in Pakistan. Recommended daily dose is at least 90-100 mg.

Get Sufficient Sleep

One thing the Covid-19 has done to people who didn’t even catch it is affecting the stress level in people. Under current circumstances, WHO healthcare division strongly recommends taking ample sleep, at least 8 hours a day to help body relax, heal, repair and grow. In order to improve sleep herbal teas, natural supplements, meditation, exercise, yoga, massage and soothing music is recommended.


Turmeric is known to naturally heal infections, inflammation, and reduce pain. Moreover, the curcumin present in turmeric naturally boosts immunity and prevents cold and flu. Turmeric tea is taken by several Covid-19 patients along with other vitamins and medicines and is recommended to be taken in form of tea or other form.

Reduce Stress

In plain words, Stress is an immunity killer. High stress levels in body significantly affect body’s fighting power against bacteria and viruses. Therefore, various techniques should be used to reduce stress including exercise, meditation, reading, praying, watching useful videos, avoiding media nuisance and developing some interests at home that can keep one busy.

Drink Sufficient Water

This cannot be stressed enough! Water intake can significantly reduce toxins in out body and provide out body cells with clean oxygenated blood. For Covid-19 patients, the first line of action is hydrating the body with ample water. Drinking water ensures absorption of vital nutrients and vitamins from food items and increases presence of healthy nutrients in body.

Wholesome Food

After lifting of lockdown, food places are now up and running with home deliveries and take-aways. However, WHO suggests maintaining healthy food intake including vegetables, fruits and whole grains like oats, barley, whole wheat. The need of hour is to keep body cells active and healthy to boost immunity and thus, at least 2/3rd of diet should consist of wholesome plant foods.

Vital Supplements to combat Corona virus

While maintaining healthy diet will provide body with good nutrients, some of the immunity boosters are recommended to be taken orally in form of supplements. The vitamins and minerals in whole foods are often slow to digest and therefore, people can use supplements for quicker immune boosting. Some of the vital supplements include Vitamin A, C, D, E, Omega-3, B6, and B12. Vitamin E is a powerful antioxidant for infections while B12 and Vitamin D together reduces stress and improves body strength. B12 is being specifically mentioned in healthcare reports nowadays as it produces white blood cells that are essential for immune system functions in a body.

Avoid Excess Caffeine, Nicotine and Frizzy Drinks

WHO strictly warned against use of excess caffeine and Nicotine that can weaken immune system by increasing cortisol levels and reduce anti-boding making mechanism in body. Moreover, excess caffeine and nicotine increases depression and stress level which weakens immune system. Similarly, frizzy drinks increase sugar levels in body which reduces body’s immunity by weakening of T-cell and their response to antigens.

Nasal Steam using herbs, decongestants

It is very important to keep your lungs, airway passages, throat clear of any congestion. People with respiratory issues are especially recommended to use ways to clear their respiratory tracts. For this purpose, nasal steam should be taken regularly either using simple water, black seed oil, any decongestant, or any other herb. Inhale steam for at least 10 minutes daily to clear pathway for oxygen.

Use of local herbs and teas with caution

Although, not recommended by WHO in particular, several herbal teas, seeds, oils have benefited people with corona virus and some of those options can be taken in regular diet to boost immunity. Ginger tea, cinnamon tea, fenugreek seed tea, and green tea is found to benefit people with clearing their congestion, boosting immunity and digestive systems. Similarly, Sana Makki, known as Senna Leaves is considered a miracle remedial herb since decades. Nowadays a large number of patients recovered from Corona virus are recommending use of Senna leaves and its tea to recover from any infectious virus specifically flu, congestion or Covid-19 specifically.


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