Microbiology Education: How to boost Your Immunity Power and Hygiene in Our Body

To have a strong immune system, we should build a healthy lifestyle with both a good diet and regular exercise for the best results.

1.1 Ingredients

A good diet and adequate consumption of vitamins are essential for a strong

immune system.

Which vitamins?

Vitamin C: A lack of vitamin C will make you more prone to getting sick.

Vitamin B-6: Vitamin B6 will support biochemical reactions in the immune

system

Vitamin E: A powerful antioxidant that helps the body to fight off infections

Which ingredients?

Citrus Fruit: lemon, orange, grapefruit, limes, clementines, tangerines…

Red bell peppers: contain twice as much vitamin C as citrus.

Garlic: contains powerful compounds such as diallyl trisulfide, allicin and ajoene that fight viruses.

Ginger: has long been used in traditional medicine to treat flu and cold.

Apple cider vinegar: works well due to the presence of probiotics during the fermentation process and the antiviral properties of apples.

Yogurt: contains probiotics that fight off viral infections. Black/Green Tea: both black and green teas are packed with flavonoids, a type of antioxidant.

Kiwi: contains a ton of essential nutrients such as potassium, folate, vitamin C, and vitamin K.

Sunflower seeds: contains a full of nutrients such as magnesium, phosphorous, vitamin B-6, and vitamin E.

Water: Drinking enough water is important to keep hydrated on a regular basis.

1.2 Recipes

The followings are some easy recipes everyone can make to build a strong

immune system.

Food

Topping for salads and soups: Peel ginger root and cut into matchsticks. Sauté ginger until crispy with olive oil. Sprinkle on salad or soup as a topping.

Creamy sandwich spread: add Greek yogurt with cumin, minced red onions and mashed avocado in a bowl. Mix well and spread on sandwich to serve.

Tasty and healthy dressing: Whisk yogurt with chives, minced garlic, dried dill, and apple cider vinegar.

Pungent vegan spread: Roast whole heads of garlic until cloves are soft, skin on, then allow to cool and peel off skins.

You can mince garlic finely and add to the dressing of minces thyme, lemon juice and olive oil.

Or you can mash or press garlic and stir with coconut oil and minced rosemary.

Let it chill in the refrigerator until firm.

Chai-spiced breakfast: Add cinnamon, coconut milk, vanilla extract and cardamom to oatmeal.

Easy oxymel (herbal tonic): Steep sliced ginger and dried elderberries in apple cider vinegar; strain and pour in honey.

Quick energy treat: In a food processor, add coconut, walnuts, dates, and finely grated ginger. Process until forms a paste. Shape into a ball.

Flu-busting breakfast: Puree strong-brewed black tea with Greek yogurt,

frozen mango, and grated ginger.

Drink

Morning coffee: Dissolve your favorite coffee in hot water. Add cocoa powder and cinnamon, then mix well and enjoy.

Apple cider vinegar water: Mix 2 teaspoons apple cider vinegar to 500ml water to drink in the morning.

Smoothing & creamy beverage: simmer ginger slices in milk/coconut milk. Strain and mix in honey and turmeric.

1.3 Exercising

Exercising regularly will boost blood flow circulating white blood cells through the body. White blood cells are the cells of the immune system protecting the body against disease. The immune system produces more of these cells to responds to exercising.

During and after exercising, the temperature in your body will be risen. It helps to prevent bacteria from growing and fight against infection better. It also can help you to flush bacteria out of airways and lungs because of heavier breathing rate during exercising.

2. Hygiene

2.1 Hand wash

If someone asks me how to avoid the Coronavirus, I am so sure to say that: Wash your hand frequently! – The most important and essential thing you need to do at first.

When?

Wash your hands with soap at least 20 seconds

· After coughing or sneezing
· Before eating
· Before, during and after preparing food
· When caring for sick people
· After toilet use
· After touching animals, animal waste/products
· Between touching raw foods and cook foods
· When hands are dirty
· After being out in the public
· Before /after using hands to wear/remove mask
· After touching any things in the public such as sick people’s hands, pens,
· door knobs, mouse, tissue, chopsticks, cups, strain straps, button, devices, stair…

*If you do not have soap in hand, use alcohol-based hand rub instead. Wash

again with soap as soon as possible.

How?

DIY

If you cannot buy alcohol-based hand rub, no worries, you can do it yourself!

Prepare

- Alcohol (70% or 90%)

- Tea tree oil

- Clean spray bottle

1. Pour 100ml alcohol in a clean spray bottle

2. Pour in 10 drops tea tree oil

3. Shake well.

*You can use it as a hand sanitizer when you go out. Remember to wash again

with soap at least 20 seconds when you get home.

2.2 Mask

Surgical mask or N95 respirator?

In the fact that, there is no evidence being available on the usefulness of any

masks to fight Coronavirus completely without combining with other measures

like hand washing.

The main effect of masks here to partly keep out the liquid of another infected

person’s cough or sneeze from entering your mouth or nose.

Therefore, in this case, the surgical mask would be a more suitable choice. If

using masks, you should follow the correct steps to wear, remove and dispose of

them.

How to use?

Do NOT touch the mask while using. If you do, no worries, wash hands

with soap after that.

Do NOT re-use single-use mask after each using.

Do NOT wear mask for more than 1 day.

If you meet sick people, give them a mask. They can sneeze/cough into it. It

will protect yourself and everyone else nearby.

Is it enough?

It is NOT enough if you ONLY use masks to protect yourself. Remember Hand Wash is the key in this situation. Therefore, remember to Wash your hands with soap or alcohol-based hand rub frequently.

Cover nose and mouth with paper tissue or flexed elbow when coughing/sneezing. Dispose of tissue immediately into closed bin after use and wash hands with soap or alcohol-based hand rub.

Avoid touching your face or other’s faces.

If you have some symptoms, please put on surgical mask correctly, separate yourself from other people, and call the healthcare provider as soon as possible.

DIY

In the case that you cannot buy masks but still want to wear when going out, I will show you an easy way to do it yourself.

Prepare- 3 paper towels

- 2 rubber bands

- Stapler

1. Tear off some paper towels and fold in half making a square.

2. Put your hands on either side of the paper towel and push the edges together making it create several folds 1 inch wide. It should look like a paper fan.

3. Use your hand to hold the paper towel in the folded position.

4. Take one rubber band and place it about 1 inch from one end of the folded paper towel.

5. Fold the end of the towel over the rubber band and staple to secure.

6. Follow steps 4-5 to put remaining rubber band on other end of paper towel.

7. Put rubber bands around your ears and unfold paper towel enough to cover mouth and nose.

* I still recommend that you should be at home in the current situation. If you have to go out, remember that hand washing is the key to protect you from the coronavirus.

Click from known to " what is Corona Virus?"