Adequate sleep strengthens immune system

HERE are 10 tips to taking care of your immune system to ensure it functions as best as possible.

1. Establish a regular sleep schedule. Go to sleep and wake up at the same time each day, including weekends.

2. Exercise routinely and complete it well before bedtime and maintain a healthy weight. Regular exercise may enhance the quality of your sleep and offer additional immune system benefits.

3. Do not smoke. Smoking harms nearly every organ of the body, causing many diseases and reducing the quality of health of smokers in general. The Covid-19 virus will mainly attack our respiratory tract and lungs. Being a smoker will further weaken the lungs, hence increasing the risk of getting severe Covid-19 infection.

4. Maintain a comfortable temperature for your bedroom. A bedroom that is too hot or cold may be uncomfortable, and may cause you to wake up during the night.

5. Avoid caffeinated beverages in the late afternoon or evening. Drink hot chocolate, coffee or tea to warm up during cold days, but not in the late afternoon or evening as it may delay your sleep.

6. Eat a diet high in fruits, vegetables and fibre. Fruits and vegetables are sources of vitamins and minerals that are linked to a good and balanced diet to boost our immune systems.

7. Excessive alcohol consumption has been proven to be linked to adverse immunerelated health effects such as susceptibility to pneumonia. Abstinence or moderate alcohol consumption is advisable to protect one from the Covid-19 infection.

8. Use caution when taking over-the-counter medications to treat cold or flu symptoms. Some of these products contain ingredients that can cause sleeplessness at night or sleepiness during the day.

9. Avoid looking at your smartphone, computer or television screens at least two hours before bedtime. The blue light from the screens will delay your ability to sleep on the intended time.

10. If you have trouble sleeping for more than a few weeks, or if sleep problems interfere with daily performance, speak to your doctor. Safe, effective prescription sleep medications are available to treat insomnia. – Sunway Medical Centre Velocity