With cases rising and new variants being discovered, we definitely need our bodies’ defence to be stronger than ever.

A third lockdown was imposed for better control of Covid-19, but as far as personal precaution goes, it is best to know how to keep our bodies healthy, and embrace strategies that boost the immune system. 

The immune system is like the body’s army, it is an intricate network of units that act together to combat invaders, in this case, bacteria, viruses, and other "enemies”.

Dr Menelas Nkeshimana says, "The basic things are what we need to do daily to keep our immune system strong and ready to fight. I understand that everybody lives a different lifestyle, but we can try the small practices that don’t require much yet help our bodies build strong immunity.

"I also want to address the notion that Covid-19 doesn’t affect the youth that much or leave them in critical condition, and so they continue with an unhealthy lifestyle, like drinking and smoking excessively, which is not a good way to build a healthy routine. The more they keep damaging their body with these poisonous toxins, the more they are likely to suffer severely. It is best to put their health before everything else,” he says.

While there are no specific medicines or immunity-boosting supplements, here are few strategies to build strong immune system:

Exercise regularly

It is good to take few minutes in your day to exercise, you don’t need professional equipment, and there are many apps and programmes to help you with exercise at home. Experts recommend at least 150 minutes of moderate exercise per week.

Eat healthy food

A well-balanced diet, high in fruits and vegetables, can boost your immune system. Experts also say that eating healthy does not include skipping meals because the more you deny your body the nutrients it needs, the more you weaken your system. It is best to have a schedule for your meals.

Hydrate

Hydration doesn’t necessarily protect you from germs and viruses, but preventing dehydration is important to your overall health.

Dehydration can cause headaches and hinder your physical performance, focus, mood, digestion, and heart and kidney function. These complications can increase your susceptibility to illness.

To prevent dehydration, you should drink enough fluid daily to make your urine pale yellow. Water is recommended because it’s free of calories, additives, and sugar. While tea and juice are also hydrating, it’s best to limit your intake of fruit juice and sweetened tea because of their high sugar contents, Healthline suggests. 

Reduce stress

Stress does not help with anything, you should avoid stressful or exhausting thoughts. Include activities in your daily life that help you handle stress, like virtually connecting with loved ones, reading a book, practicing meditation, exercising, drawing or any other hobby.

Quit smoking 

Smoking is one of the habits that destroy the body, and quitting is the best thing you can do for your body and overall health.

Drink alcohol in moderation

If you must drink alcohol, do it in moderation. Also, limit the amount of alcohol you keep in the house.

You can make several lifestyle and dietary changes today to strengthen your immune system.

These include reducing your sugar intake, staying hydrated, working out regularly, getting adequate sleep, and managing your stress levels.

Although none of these suggestions can prevent COVID-19, they may reinforce your body’s defences against harmful pathogens, Healthline states.