The SMART ways to support immune system against viruses

Covid 19 Virus

Research shows that doing these simple, everyday activities have boosting powers that help you stay healthier and support your immune system against respiratory viral illnesses :

SMART stands for Sleep, Meals, Activities, Relaxation and T-Zone Hygiene.


Getting a full eight hours of sleep each night is vital to preventing sickness which may help regulate immune function.

One study found that those who slept less than six hours per night or who had a sleep disorder were more likely to have colds and other respiratory infections.






Following a diet that contains 5-7 kinds of fruits and vegetables provides antioxidants like:

Vitamin C that is particularly helpful in boosting the immune systems of people under major stress. To increase your vitamin C take more of citrus fruits and juices (such as orange and grapefruit), kiwi fruit, red and green peppers.

Vitamin E is also a powerful antioxidant found in almonds, sunflower seeds, hazelnuts, peanut butter, olive oil and avocados 

Zinc is an essential mineral involved in the production of certain immune cells. top food to get zinc are:  baked beans, cashews, raisin bran and chickpeas

vitamin A helps regulate the immune system, top food to get Vitamin A are :  carrots, kale, apricots, papaya and mango

Choosing healthy fats (such as the omega-3 fatty acids available in oily fish or flaxseed oil) over saturated fats (found in meat and dairy products) 

Drinking plenty of water helps cells operate efficiently and allows your body to process food and eliminate waste.

Add garlic to your meals on a regular basis. (shown to possess virus-fighting and bacteria-killing properties)and ginger (a natural anti-inflammatory)

Honey has antimicrobial properties, which may allow it to fight some bacteria and viruses. One study found that honey was effective in relieving coughing as a symptom of a cold in children over the age of 1 year. Children younger than 1 year should not have honey.

Consume foods high in probiotics (such as yogurt)






Moderate exercise mobilizes immune system cells circulate through the body more quickly and are better able to kill bacteria and viruses helping the body defend itself against pathogens and cancer. Those who regularly engage in this type of exercise have fewer illnesses and less systemic inflammation. Exercise may also protect the immune system from the effects of aging.







Studies have shown that people with greater levels of continuous stress are more prone to getting some infectious diseases.

incorporate a relaxing practice like praying, meditation, yoga, or deep breathing into your daily routine to reduce stress that may wear down the immune system and increase your vulnerability to illness.






T-Zone Hygiene:

Simply keeping your hands clean is one of the best ways to ward off illness, according to the Centers for Disease Control and Prevention. Make sure to wash your hands for 15 to 20 seconds (using warm water and soap) before preparing food or eating and after coughing, sneezing, using the bathroom, or touching public surfaces.

  • Avoid touching your eyes, nose, and mouth.
  • Cover your cough or sneeze with a tissue, then throw the tissue in the trash.

Liquid and spray saline nasal irrigation have been evaluated for the treatment and prevention of viral upper respiratory infections.

Patients performing preventive saline nasal irrigation reported significantly fewer infections, shorter symptom duration, and fewer days with nasal symptoms compared with those who did not perform preventive nasal irrigation.

Saline nasal irrigation may improve nasal mucosa function through several physiologic effects, including direct cleansing, removal of inflammatory mediators and improved mucociliary function.


You Might Also Enjoy...