There are various ways to increase endurance during a pandemic. In order for your body's immunity to be strong to fight germs that cause disease, including the Corona virus, all these methods need to be done consistently and cannot rely on just one method.
The COVID-19 pandemic situation has made many people stressed, panicked, and worried excessively. Careful. This can affect immunity and make the body more susceptible to disease.
Moreover, with the development of the Corona virus, which continues to mutate and produce new variants, such as the Alpha, Beta, Gamma, Delta, Lambda, and Kappa variants. Some of these variants are known to be more contagious and can cause more severe symptoms.
Therefore, the public is advised to be more vigilant. In addition to implementing health protocols, you also need to increase your immune system so you can ward off Corona virus infection.
Various Ways to Increase Body Endurance
Here are some ways that need to be done to increase endurance, especially during the COVID-19 pandemic:
1. Exercise regularly
Regular exercise for 30 minutes every day or at least 3-5 times a week is known to increase the body's immune reaction to fight infection. Choose a sport that suits your abilities and is easy to do during a pandemic, such as walking, jogging, or cycling around the house.
If you want to avoid crowds, you can also exercise at home, for example doing aerobics, yoga, or stretching.
2. Eat nutritious food
To keep your immune system strong, you need to eat a balanced nutritious diet. However, prioritize foods that contain protein, vitamins, minerals, and antioxidants.
Various healthy foods that you can choose include fruit, vegetables, fish, eggs, milk, seeds, and nuts, such as green beans, edamame, and soybeans. Other foods, such as seafood, cheese and yogurt, also good consumed to strengthen the immune system.
3. Sunbathing
The next way to increase endurance is sunbathing. The results of the study state that sunlight can trigger the production of vitamin D which can increase endurance.
Therefore, sunbathe at least 3 times a week for 10-15 minutes, preferably between 09:00 and 10:00 in the morning.
4. Get enough rest
Sleep quality is closely related to endurance. Adequate and sound sleep can maintain, even strengthen the immune system. Conversely, lack of sleep can make the body susceptible to disease.
Therefore, make sure to get enough sleep according to your age. Adults generally need about 7–9 hours of sleep per day, while teenagers need about 8–10 hours of sleep per day.
5. Taking supplements
Adequate nutritional intake is needed to support the work of the immune system to be stronger against germs. However, if the nutrients from food are not sufficient, you need to take immune-boosting supplements, especially those containing vitamin C, vitamin D, and vitamin D. Echinacea.
According to research, the polysaccharide and glycoprotein compounds present in Echinacea able to improve the performance of the immune system in fighting infection.
How to Choose Supplements to Increase Endurance
There are many supplement products on the market. Don't just choose, okay? For maximum benefits, be sure to choose a supplement that suits your needs.
If you are considering taking supplements to boost your immune system, pay attention to the ingredients. The following are some of the content of supplements that are good for endurance:
Vitamin C
Vitamin C is widely known as one of the good nutrients to strengthen the body's immunity. Thanks to its antioxidant effect, vitamin C can prevent damage to body cells due to free radicals and increase the performance of white blood cells in protecting the body from infection.
One type of vitamin C supplement that you can choose to optimally strengthen your immune system is a supplement that comes with grape seed extract.
Echinacea
Supplements containing Echinacea It is also good for consumption for health. Besides being able to increase endurance, this herbal plant also has antioxidant, anti-inflammatory, and antiviral effects.
To get maximum results, you can choose supplements Echinacea equipped with zinc. Some products also contain noni fruit extract which can support the benefits Echinacea and zinc.
Spirulina
Spirulina is an herbal supplement that is often referred to as superfoods. This is because spirulina has complete nutrients, such as protein, vitamins, minerals, and antioxidants.
Thanks to its high nutritional content, it's no wonder that this bluish-green algae plant is widely used as an immune-boosting supplement.
The immune system is important to always be maintained. Even so, sometimes conditions that can weaken the immune system are difficult to avoid, especially in people who have comorbid diseases.
Be aware if you experience signs of decreased immunity, such as frequent fevers, getting sick easily, or taking longer to recover when you are sick. If this happens, you should consult a doctor so that the cause can be identified and can be treated immediately.
By understanding the condition of your own body and applying the ways to increase endurance as described above, you can avoid various diseases. Don't forget to always comply with health protocols during the pandemic and get the COVID-19 vaccination.
If you still have questions about how to increase your immune system, you can chat directly with the doctor in the ALODOKTER application. In this application, you can also make an appointment with a doctor at the hospital if you really need an in-person examination.