With the pandemic now at our doorstep, the situation has become even more critical, but then staying in a lockdown perpetually is also not really an option. We may need to step out for work, join back our offices, step out for groceries or just some fresh air and exercise. And there while the primary protection against the pandemic is wearing masks when outdoors, maintaining social hygiene and repeated hand wash and sanitizing, we must boost up our immunity as well.

A strong immunity will not ensure protection against this virulent disease, but it may reduce the severity of the symptoms for you.

Here are a few ways to work on your immunity

1. Ensure you have a balanced meal, each time you eat: A balanced meal includes a portion of protein, a portion of antioxidants and micro-nutrients, a portion of calcium-rich foods and portion of strength building carbohydrates. The options for protein are: daals, chicken, beans, eggs, cheese, legumes, nuts, and yogurt. Antioxidants and micronutrients are amply available in fruits and vegetables. So, plan your meals accordingly.
2. Check with your doctor for supplements: However much we try, given the deteriorating quality of food supplies, there is bound to be some nutrient loss. When vegetables and fruits travel a long way in cold storage they lose some of the nutrients; washing and cooking them also causes some vitamins etc to breakdown and be not available to us anymore. Therefore check with your doctor if you can start on a multi-vitamin or multi-mineral pills that supplement your diet with Zinc, vitamin B and C, etc.
3. Keep yourself hydrated: It is well-researched fact that any flu symptoms become manageable with intake of liquids. Hot nourishing liquids such as soups, chicken soup, rasam and even drinks like tender coconut water etc. are known to help recover faster. If nothing else, ensure you drink lots of water to keep your system healthy and kicking.
4. Pre-biotic and probiotic foods such as yogurt, curd and commercially available drinks boost the healthy bacteria in your gut which in turn aids the absorption of nutrients while the food breaks down in the gut. So, it makes perfect sense to include some in your daily diet.
5. Herbs: A concoction of certain herbs such as tulsi, black cardamom, cinnamon, black pepper, saunth and turmeric is being suggested as a powerful remedy in controlling how severely the virus invades your body if it hits you. Also, while cooking use lots of anti-inflammatory condiments such as garlic and turmeric to protect yourself.

While all this may sound a bit over whelming to do, honestly, our simple Indian cuisine is as is rich in these spices and herbs. Just a wee bit of more attention is required to amp up the nutrition in your food. Also, simple strategies such as making the kadha in bulk each morning so that it lasts you and your family through the day, having a fruit as a snack instead of biscuits, skipping coffee in favour of lassi or dahi will go a long way in helping you keep COVID away from you.