By Arpana Adhikari

Kathmandu Mar. 28: Considering the heightened risk of COVID-19 infection in Nepal, the government enforced a week-long lockdown effective from Tuesday to contain the possible spread of novel coronavirus.
It has already been four days since the restriction was enforced in the country. In a fear of being infected with the deadly virus, people are avoiding stepping out of their homes.
Staying indoors and watching COVID-19 cases and the steadily growing death toll is stressful.
People are also not having access to their usual routine exercise, such as walking to work or school and of walking around the parks and play grounds. This can have a significant impact on overall health and the ability to fight off the virus, as it’s difficult to exercise properly whilst locked inside.
Considering the situation, health experts have suggested some tips to boost their immune system, which in turn could prepare human body to fight off the virus.
Dr Om Murti Anil, cardiologist, has suggested people to bring some changes in their lifestyle during their home quarantine, which may help them boost their immune system.
In a live screening on Facebook, Dr Om Murti said one could adopt some healthy tips that are essential to boost one’s immunity because positive immune response could be essential to stay healthy.
Sound sleep
He advised people to get seven hours of sound sleep. Good sleep can effectively create an immune response. Lack of sleep could make people prone to flu and other infections.
He told to avoid using mobile phones during the night time to have good sleep.
Manage stress
There is extensive news coverage about the outbreak, and the news is causing huge stress to people. So it’s important to find a balance.
He said cortisol also gets released when people exercise. “If you can’t leave the house, then sing, dance, do meditation and walk around the ground and up and down the stairs. One can also create family environment to avoid stress and walk at least 10,000 steps a day.”
He said mindfully meditating is one of the best ways to keep the stress hormone under control and boost immune system.
Avoid smoking and alcohol
He further advised people to avoid smoke and drinks to boost their immunity power.
He said, “We have gone through the report that the fatality rate among the smokers is higher among the coronavirus infected people in Italy. Smoking can exacerbate COVID-19 symptoms and increase your risk of getting seriously sick.”
He also suggested people to limit alcohol and sugary drinks.
Take healthy and nutritious diet
Eating certain foods is not going to stave off coronavirus, but it may help people boost their immune system, which in turn could prepare human body to fight off the virus, said Dr OM Murti.
Eat citrus fruits, like orange and lemon, which are rich in vitamins, which help white blood cell to fight infection, he said.
He also recommended people to eat green vegetables like cabbage, which are packed with vitamins and antioxidants.
“Eat spices, like garlic, ginger and turmeric which have anti-inflammatory properties and ability to fight infection. These spices have immune boosting properties,” he said. “Eat milk and yoghurt, which are rich in vitamin E, which regulates the immune system.”
Boosting immune system is essential to improve human body’s natural defenses, he added.
How we know we have low immunity?
Dr. Ojaswi Acharya, Nutritionist (UK), said in the midst of the COVID-19 pandemic people were taking additional precautions to stay healthy, like washing hands and practicing social distancing to contain the virus.
“However, it’s also important to have a strong immune system that can fight back against the virus you may encounter,” said Dr. Acharya.
“If you have noticed certain symptoms like, increasing stress level, if you frequently caught cold, have digestion issues like acidity and constipation, develop frequent infection, often feel tired and your wounds are slow to heal, it may mean your immune system is weakened,” she added.
Observational studies show that those who exercise tend to suffer fewer infections than those who do not, she added.
How to boost immune system
Feeding your body certain foods may help boost your immune system strong, said Dr. Acharya, adding that “If you are looking for ways to prevent flu and other infections, you should eat more vegetable and fruits rich in vitamins, which are immune system booster.”
How to manage stress
Clinical Psychologist Gayatri Upadhyaya said people’s anxiety is high right now and more anxious about getting coronavirus.