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The Pandemic Survival Kit

Viral pandemics seem to be taking place with surprising regularity throughout world history. Reviewing history, we see the “H1” type flu virus striking several times in the last century. In the 20th century, thousands succumbed to the Spanish flu of 1918, Asian flu of 1957, and Hong Kong flu of 1968. Today with metropolitan cities across the world and global travels, there are more opportunities for viruses to spread at an alarming speed. In view of the more recent SARS and the current novel coronavirus outbreak, we see that even advanced medical technology is not effective in stopping the spread of viruses.

While we try to limit exposures to likely sources of infection, germs are everywhere. Flu viruses can live for hours on supermarket trolleys, lift buttons, doorknobs, pens, computer keyboards, and other objects, so it is easy to come into contact with viruses during daily life. However, germs can only infect us when our immune system is impaired. So boosting the immune system is, therefore, an essential step in safeguarding ourselves against an infection.

3 Steps For Boosting Your Immune System And Beating The Virus Invasion

1) Manage Chronic Stress

In this modern age, it is easy to get stressed. After all, there is so much we need to do to thrive in the hectic society. Information is readily available, and we are constantly battered with marketing messages, bad news, and reasons to be fearful. But chronic stress can suppress our immune function. It decreases the body’s production of lymphocytes — the white blood cells that help fight off infection, putting you at risk of existing virus threats.

Stressful events such as the current novel coronavirus outbreak, are a fact of life. You may not be able to change the current situation, but you can take steps to manage the impact these events have on you. Fostering friendships, building emotionally fulfilling relationships, having a sense of humor, making sacrifices to do something for the good of another, forgiving, or simply saying we are sorry, are all building blocks to a robust, resilient immune system. Meditation, prayers, taking deliberate breaks from work, and doing more of the things we enjoy will also help us manage daily stress and make us less susceptible to illnesses.

2) Nourish your body with nutrient-rich foods

Our bodies thrive on nutrition. A healthy and balanced diet is essential for a strong and vital immune system. With a pandemic storm brewing over our heads, it is wise to increase our nutritional intake by eating lots of wholesome food, including fresh, clean fruits and vegetables. We should include healthy oils such as fish oil, coconut oil, and olive oil in our diets as they provide essential fatty acids that boost the immune function. Garlic, onions, ginger, aloe, berries, citrus fruits, and green tea are also powerful anti-viral foods. And don’t forget your daily sunlight exposure for your immunity-boosting vitamin D.

Excess sugar found in sodas, candies, icings, and packaged treats can depress the immune system. Studies have shown that ingesting the equivalent amount of sugar in two average 12-ounce sodas can reduce the ability of white blood cells to kill germs by 40 percent. Avoid processed foods with dangerous chemical additives which do not supply the required nutrients but increase the toxic load on our body, putting added strain on our immune system. By eliminating harmful foods from our diets, we stop suppressing our immune system and allow the body’s healing potential to take over.

3) Exercise

A regular aerobic program can significantly boost your immune system. Exercise improves the circulation of immune cells in the blood and lymphatic system. These cells are responsible for rounding up hostile pathogens throughout the body. With better distribution of immune cells throughout the body, the immune system becomes more efficient in dealing with a viral invasion.  

Exercise is also associated with the production of hormones called endorphins that lift moods and promote optimism, which, in turn, helps to relieve stress and anxiety. Moreover, exercise can contribute to more sound and restful sleep. Sleep is essential for our wellbeing. Deep restful sleep builds up the body’s resistance to diseases, promotes healing, and allows for deep physical and mental restoration.

Tips For A Smooth Ride Above The Pandemic Storm

Given the recent outbreak and global transmission of the Novel Coronavirus that triggered a tsunami of public anxiety, here are some tips to help you ride above the endemic storm.

1) Stay calm. 

Negative emotional states of anxiety, fear, paranoia, and anger inhibit your ability to think clearly and to take appropriate action to take care of yourself and those around you. Increased stress levels will make you even more susceptible to viral infections.

2) Practice Personal Hygiene 

Handwashing is the single most effective way to prevent the spread of infections. People frequently touch their eyes, nose, and mouth without even realizing it. Germs can get into the body through the eyes, nose, and mouth.

3) Enjoy your relationships

While trying to limit possible virus exposure, do not isolate yourself. Having robust connections and a healthy social network is good for you. Studies show that loneliness can wreck your immune system too.

4) Build up your body with proper nutrition

Infection and malnutrition are intricately linked. Choose nutrient-dense food as a lifestyle, and you will lose the taste for empty-calorie and convenient foods that are devoid of bodybuilding nutrients.

5) Exercise Regularly

Exercise stimulates the production and circulation of immune cells, reduces stress and anxiety levels, promotes restorative sleep, keeps you happy and positive, which in turn helps to strengthen the body’s resistance against disease-causing germs and viruses.

Rebound To Supercharge Your Immune System

At Jumping Singapore, we recommend rebounding as the best form of exercise for a healthy immune system. The up-and-down movement of jumping on the mini-trampoline is especially effective in enhancing lymphatic circulation and stimulating the production of lymphocytes. Besides removing metabolic wastes and toxins, a well functioning lymphatic system also actively eliminates bacteria and viruses that have been captured by the body’s defense system.

If you have a compromised immune system due to chronic illnesses, allergies, or prolonged medical treatment, you can start rebuilding your health with a home-use mini-trampoline. Minutes of daily rebounding will strengthen your body and help you to develop a robust immune system. 

Use the voucher code BEATTHEVIRUS30 for a $30 discount off the Home-use Jumping Profi Light Trampoline and start rebounding to better health today.

Our immune system is our first line of defense against any prevailing viral threats. By fortifying your body’s immune system, you would be able to withstand the assaults of hostile microbial agents such as the novel coronavirus, and emerge unscathed through the tumultuous endemic storm.


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2) Viktoriya Maydych, Maren Claus, Nicole Dychus, Melanie Ebel, Jürgen Damaschke, Stefan Diestel, Oliver T. Wolf, Thomas Kleinsorge, Carsten Watzl, Impact of chronic and acute academic stress on lymphocyte subsets and monocyte function, Published: November 16, 2017

3) Saray Gutiérrez, Sara L Svahn, and Maria E Johansson, Effects of Omega-3 Fatty Acids on Immune Cells, Int J Mol Sci. 2019 Oct; 20(20): 5028.

4) Albert Sanchez, J. L. Reeser, H. S. Lau, P. Y. Yahiku, R. E. Willard, P. J. McMillan, S. Y. Cho, A. R. Magie, U. D. Register, Role of sugars in human neutrophilic phagocytosis, The American Journal of Clinical Nutrition, Volume 26, Issue 11, November 1973

5) Yu S, Zhang G, Jin LH A high-sugar diet affects cellular and humoral immune responses in Drosophila. 2018 Jul 15;368(2):215-224. doi: 10.1016/j.yexcr.2018.04.032. Epub 2018 May 1.

6) Peter Katona, Judit Katona-Apte, The Interaction between Nutrition and Infection, Clinical Infectious Diseases, Volume 46, Issue 10, 15 May 2008, Pages 1582–1588

7) Emily Caldwell, Loneliness, Like Chronic Stress, Taxes the Immune System, The Ohio State University

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