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There are various ways to increase endurance during a pandemic. In order for your body's immunity to be strong to fight germs that cause disease, including the Corona virus, all these methods need to be done consistently and can't just rely on one way.

The COVID-19 pandemic situation has made many people stressed, panicked, and worried excessively. Careful. This can affect immunity and make the body more susceptible to disease

Especially with the development of the Corona virus, which continues to mutate and produce new variants, such as the Alpha, Beta, Gamma, Delta, Lambda, and Kappa variants. Some of these variants are known to be more contagious and can cause more severe symptoms.

Therefore, the public is advised to be more vigilant. In addition to implementing health protocols, you also need to increase your immune system so you can ward off Corona virus infection.

Various Ways to Increase Endurance

Here are some ways that need to be done to increase endurance, especially during the COVID-19 pandemic:

1. Exercise regularly

Regular exercise for 30 minutes every day or at least 3-5 times a week is known to increase the body's immune reaction to fight infection. Choose an exercise that suits you and is easy to do during a pandemic, such as walking, jogging,or cycling around the house.

If you want to avoid crowds, you can also exercise indoors, such as doing aerobics, yoga, or stretching.

2. Eating nutritious food

To keep your immune system strong, you need to eat a balanced nutritious diet. However, prioritize foods that contain protein, vitamins, minerals, and antioxidants

A variety of healthy foods that you can choose from include fruit, vegetables, fish, eggs, milk, whole grains, and nuts, such as green beans, edamame, and soybeans. Other foods, such as seafood, cheese, and yogurt, are also good for consumption to strengthen the immune system.

3. Sunbathing

The next way to increase endurance is sunbathing. The results of the study show that sunlight can trigger the production of vitamin D which can increase endurance

Therefore, sunbathe at least 3 times a week for 10-15 minutes, preferably between 09.00-10.00 am.

4. Get enough rest

The quality of sleep is closely related to endurance. Adequate and sound sleep can maintain, even strengthen the immune system. On the other hand, lack of sleep can make the body susceptible to disease Therefore, make sure to get enough sleep according to your age. Adults generally need about 7–9 hours of sleep per day, while teenagers need about 8–10 hours of sleep per day.

5. Taking supplements

Adequate nutritional intake is indeed needed to support the work of the immune system to be stronger against disease germs. However, if the nutrients from food are not sufficient, you need to take immune-boosting supplements, especially those containing vitamin C, vitamin D, and Echinacea.

According to research, the polysaccharide and glycoprotein compounds present in Echinacea are able to improve the performance of the immune system in fighting infection.

How to Choose Supplements to Boost Your Body's Endurance

There are many supplement products on the market. Don't just choose, okay? For maximum benefits, be sure to choose a supplement that suits your needs.

If you are considering taking supplements to boost your immune system, pay attention to the ingredients. The following are some of the content of supplements that are good for endurance:

Vitamin C

Vitamin C is widely known as one of the good nutrients to strengthen the body's immunity. Thanks to its antioxidant effect, vitamin C can prevent damage to body cells from free radicals and improve the performance of white blood cells in protecting the body from infection.

One type of vitamin C supplement that you can choose to optimally strengthen your immune system is a supplement equipped with grape seed extract.

Echinacea

Supplements containing Echinacea are also good for health. Besides being able to increase endurance, this herbal plant also has antioxidant, anti-inflammatory, and antiviral effects

To get maximum results, you can choose Echinacea supplements that are equipped with zinc. Some products also contain noni fruit extract which can support the benefits of Echinacea and zinc.

Spirulina

Spirulina is an herbal supplement that is often referred to as an superfood. This is because spirulina has complete nutrients, such as protein, vitamins, minerals, and antioxidants.

Thanks to its high nutritional content, it's no wonder that this bluish-green algae is widely used as an immune-boosting supplement.

The immune system is indeed important to always be maintained. Even so, sometimes conditions that can weaken the immune system are difficult to avoid, especially in people who have comorbid diseases.

Be careful if you experience signs of decreased immunity, such as frequent fever, getting sick easily, or taking longer to recover when you are sick. If this happens, you should consult a doctor so that the cause can be identified and can be treated immediately.

By understanding your own body condition and applying the ways to increase your immune system as described above, you can avoid various diseases. Don't forget to always comply with health protocols during the pandemic and get the COVID-19 vaccination.

If you still have questions about how to increase your immune system, you can chat directly with your doctor on the ALODOKTER application. In this application, you can also make an appointment with a doctor at the hospital if you really need an in-person examination.

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