The coronavirus pandemic has brought the whole world to a virtual standstill. While scientists and researchers are making strenuous efforts to find a vaccine or a cure, governments across the world are trying to contain the adverse impact it has on livelihoods and economies. Entire industries and organizations have had to shut down and many workers in the informal sector have been left stranded and starving.We all know that not only India but the entire world is passing through very crucial time under the danger of deadly disease, Covid-19. Scientists, researchers, pharmaceuticals, medicals, Ayurveda etc. – all are very actively making strenuous efforts to find some cure/solution vis-à-vis remedy – vaccines o medicines.

The central government announced a slew of economic measures to make up for the organizational and operational disruption across sectors, along with the decision to relax the mobility restrictions imposed during the lockdown. As the whole country braces itself to resume daily activity, observing self-care guidelines, and boosting your immunity through dietary modifications are the only ways to ensure that you and your loved ones stay safe and healthy..

Do not be complacent

The common symptoms of COVID-19 include a running nose, congestion in the chest, sore throat, high fever, muscle aches, shortness of breath, persistent cough, sputum formation, sneezing, inflammation resulting in pneumonia, and breathing difficulties. In India, nearly 60% to 70% positive cases are asymptomatic which means that for every one person with visible symptoms there are two who don’t show any. These asymptomatic patients are referred to as “silent carriers” because they themselves do not know that they have the infection.

Exercising caution is the safest option, whether or not you have been tested or diagnosed. Even though various State governments have made extensive arrangements to increase bed capacity, isolation units, and quarantine wards, they may still fall short unless people adopt appropriate self-care measures.

Diet, hygiene and exercise tips

Building immunity is one of the most important steps you can take to keep yourself safe from the virus. Consume healthy, nutritious, and well-balanced foods with enough protein, vitamins, and minerals. Stick to whole grains and include at least five fruits and vegetables in your daily diet. Nuts are also an excellent source of dietary fiber and provide a range of nutrients, including B group vitamins, vitamin E, and minerals such as calcium, zinc, iron, potassium, magnesium, manganese, selenium and copper. Sprouts of moong, fenugreek, and alfalfa are excellent sources of plant-based protein. You can consume them in salad form and add a little ginger, lemon, and salt to combat gas. Drink amla juice mixed with orange juice twice a day as it provides plenty of vitamin C, which is a must for defending the body against viruses.

In India nearly 60 to 70% positive cases are asymptomatic which means that for every one person with symptoms there are two persons who do not show any symptom. These asymptomatic people are known as silent carriers because they themselves do not know that they have covid. So all have to be cautious, whether tested/diagnosed or not. Even though the governments have made extensive arrangements for beds for all the patients in various hospitals for treatment and various places for isolation, quarantine etc., they may be crowded and fall short unless awareness of self care is ignited among the people. Hence the government has also alerted the people to take all care themselves for keeping fit health, and keep away from Covid-19.

Zinc is one of the most critical trace minerals needed for optimal immune function. Zinc deficiency can lead to a decrease in the number of lymphocytes and increase the neutrophil count. Zinc also slows down viruses on its own merit as viruses are allergic to zinc. It also ensures that your metabolism is strong and helps in reducing the severity and duration of the cold. Since it is an essential mineral that our body manufactures, we need to ensure sufficient dietary intake. Foods high in zinc include nuts, seeds, lentils, yogurt, oatmeal, cheese, pumpkin seeds and mushrooms, wheat germ, sesame flour, walnuts, mustard powder, peas, cashews, peanuts, carrot, alfalfa, beverage yeast, whole grains, leafy vegetables, avocado, asparagus, and beets. Consult your physician or an experienced naturopath to know the correct portion, which can vary based on your body-mass index and other underlying factors.

Prepare a herbal tea/decoction (kadha) with tulsi (basil), cinnamon, black pepper, ginger, monaka (raisin), turmeric, and have it twice daily. You can add jaggery or lemon juice to the mix. Apart from this, mix half a teaspoon of turmeric in 250 ml of hot milk and drink it twice a day. Mix a pinch of clove powder with honey 2-3 times a day in case of cough or throat irritation. Drink at least 2-3 liters of water a day, and make sure you get at least eight hours of sleep.

Following WHO and MoHFW recommended safety measures is a must. Wash your hands repeatedly for atleast 20 seconds with soap or use sanitizer alternatively, especially after contact with a person, surface, or outside object. Use an N-95 mask and limit physical contact with people since coronavirus has a very high rate of transmission. Practice surya namaskar and pranayama when you get up in the morning, followed by kriyas like kunjal, jalaneti, and steam inhalation. If you have no prior experience, book an appointment with a qualified yoga instructor, and practice the exercises under their tutelage till you master them well enough to do them on your own.