Are you one of those people who find themselves sick whenever seasons change? This may be due to a weaker immune system. If your immunity is not as strong, your body will struggle to fight off even common seasonal bugs and viruses, making you ill.
Stopping bacteria and viruses before they make you sick requires a strong defence, aka a strong immunity. The immune system is very complex, and several things can affect how well it is currently working.
The good news is that if you only take certain steps to make your lifestyle healthier, you can boost your immune system in the process. There are a lot of different immune-boosting supplements out there, like Vitamin C, zinc, echinacea, elderberry, and probiotics, but it's still much more important to focus on natural options like a healthy diet, regular exercise, and proper sleep rather than just relying on a pack of mineral and vitamin pills.
So, in this blog today, we will show you some ways how to build a stronger immune system.
Table Of Contents
- How Can I Make My Immunity Strong? Top 10 Ways To Boost Your Immune System
- Which Foods Increase Immunity? 10 Immune-Booster Foods
- Dietitian’s Recommendation
- The Final Say
- FAQs
- References
How Can I Make My Immunity Strong? Top 10 Ways To Boost Your Immune System
To boost immunity naturally, you should follow these steps:
1. A Healthy & Balanced Diet
A healthy and wholesome diet starts with vegetables, plenty of fruit and lean protein. Try these perfect healthier food swaps to improve your diet today! The following are the nutrients you need to boost immunity:
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2. Regular Exercise
Doing physical exercise like strength exercise or cardio is not just about getting your body in shape; it's also about improving and supporting a healthier immune system. In addition to its several benefits, regular exercise improves blood circulation, which helps immune system cells move throughout the body. It also helps promote healthy cardiovascular disease and lowers one's blood pressure, which can help you protect your body against disease and inflammation.
Additionally, it also improves your sleep schedule and reduces stress, which in turn helps keep your immune system strong and functioning properly!
Also Read: 5 Best Home Exercise Workout Plans With Personalised Tips And Routines!
3. Good Sleep Patterns
Sleep is one of the top things you need to fix for a stronger immune system. It is recommended that you get 7-8 hours of sleep every night, and here's how sleep and immunity are really linked:
Sleep also plays a crucial role in strengthening your immune system by allowing your body to repair and regenerate. During deep sleep, your body produces proteins (cytokines) that help fight off infections and inflammation. Without enough rest, your immune system becomes less effective, increasing the risk of illness.
If you have trouble sleeping, then try mental exercises for sleep and find your way to dreamland!
4. Stress Management
Stress can increase negative effects on lymphocyte (WBC) production, which is the first line of defence against infection. When the stress is too much and chronic, it may even damage the entire immune response. This is why it's important to control stress in order to have a strong immune system. To reduce stress, you can do stress relief exercises, such as meditation, yoga, and deep breathing.
Also Read: 7 Best Yoga For Stress Management And Its Instant Benefits!
5. Drink More Water
Our immune system requires proper hydration to function effectively and efficiently. Better hydration will help our kidneys filter waste products from the blood and excrete them in the urine, which helps keep our immune system functioning optimally and reduces the risk of infection and disease.
6. Season With Ginger
Ah, yes, ginger—a rhizome with various health benefits. It can prove essential for our immune system for several reasons. It fights chronic indigestion, helps with weight management, relieves nausea, reduces pain and stiffness, has anti-diabetic properties and helps fight infections. Thanks to the anti-inflammatory properties of ginger, it’s really effective against respiratory and dental infections and relieves sore throats, coughs and colds. Its versatility and immune-boosting properties make ginger a great solution for overall health.
7. Soak Up Some Vitamin D
Did you know Vitamin D is vital for a healthy immune system? It plays an essential role in defending against infection and disease, has anti-inflammatory properties, regulates immune function and increases the function of immune cells such as T cells and macrophages. A sufficient level of vitamin D in the body is necessary to activate the body's immune defences and strengthen its ability to effectively fight pathogens.
8. Try Deep Breathing Techniques
Try taking a few moments to do some slow, deep breathing. You can do it anywhere, and it helps reduce stress, lower blood pressure, and boost circulation. It’s an easy and powerful way to feel better.
Here’s how to do it:
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9. Keep Your Hands Clean
Washing your hands and keeping them clean is another important item on the list for boosting your immunity and stopping germs from spreading. It's one of the best ways to keep yourself and others safe from illnesses, even if your immunity may not be as strong. By washing up often, you reduce the chances of passing on harmful germs.
10. Mushrooms and their Healing Power!
Mushrooms are like little superheroes packed with over 100 health benefits! Known for their immune-boosting and antioxidant powers, mushrooms such as maitake, shiitake, reishi, cordyceps, chaga, and lion's mane team up to support your immune system, boost your energy, and help you handle stress better. With their special mycelium and fungal polysaccharides, mushrooms have covered your overall health!
Try ToneOp’s Immunity Booster combo to boost your immune system naturally and quickly with their 100% vegan capsules with pure cold-pressed oils. It comes with the golden power of Turmeric, the zing of Ginger, and the goodness of Garlic.
Which Foods Increase Immunity? 10 Immune-Booster Foods
Here are some immune-boosting foods that will keep your immune system strong and help prevent common illnesses:
1. Yoghurt
Yoghurt contains vitamin D and probiotics that help regulate immunity and prepare the body to fight diseases. In general, avoid flavoured yoghurts that often come with added sugars and go for homemade ones. Add seasonal fruits or maybe honey to sweeten them while keeping them nutritious and healthy at the same time.
2. Turmeric (Haldi)
Turmeric, a common kitchen staple, contains curcumin, which has powerful antioxidant and anti-inflammatory effects. This bright yellow spice has been used for ages to treat things like wounds and acne. It’s also known to help boost the immune system and fight off illnesses. You probably already use it in curries and other meals, and when you get enough of it, it helps support your body’s immune response.
3. Garlic
Garlic is a kitchen essential that not only makes food tastier but also works wonders for your immune system. Eating it raw is especially powerful, as it contains sulfur compounds like allicin. It helps produce T-cells that lower stress hormones, giving your immune system a boost in all the right ways.
4. Ginger
When you're feeling sick, hot ginger tea is a go-to for soothing inflammation, nausea, and sore throats. It's not just great for adding flavour to food, desserts, or drinks—it also packs a punch with antioxidants that are good for your body.
5. Spinach
Spinach is packed with vitamin C and is best enjoyed lightly cooked to preserve its nutrients. This leafy green is a true powerhouse, full of antioxidants, flavonoids, vitamin E, and beta carotene, all of which help boost your immune system to fight off infections.
6. Papaya
Packed with vitamin C, this fruit can easily give you your daily dose of vitamins. Along with vitamins, it’s loaded with potassium, magnesium, and folate—key nutrients that help keep your immune system strong. Plus, papaya contains the digestive enzyme papain, known for its anti-inflammatory benefits. So, a bowl of papaya for breakfast can work wonders for your immunity.
7. Tea
Tea, especially black tea, is a staple in most Indian households, often consumed 2-3 times a day. It's packed with disease-fighting polyphenols and flavonoids, antioxidants that help fight off harmful free radicals. Whether you prefer black or green tea, green tea is especially rich in EGCG (epigallocatechin gallate), an antioxidant that boosts your immune system. Just be sure to skip the sugar for maximum benefits.
8. Citrus Foods
Citrus fruits (like oranges, grapefruits, and limes) are packed with vitamin C, which helps boost WBC (white blood cell) production and strengthens the immune system, which helps fight off infections. During the COVID outbreak, many people also turned to vitamin C tablets to stay on top of their intake.
9. Nuts
Nuts like almonds and walnuts are powerful sources of vitamins and healthy fats and are essential in building a stronger immune system. They also contain manganese, magnesium and fibre, which makes them a very healthy on-the-go snack. You can soak them overnight to have them the next morning or eat them raw as you like.
10. Sunflower Seeds
Sunflower seeds are rich in vitamin E, which helps fight infections. They also contain selenium, which research shows boosts your immune system in two ways: it kicks your immune response into gear when needed and helps calm it down to prevent chronic inflammation.
Also Read: 10 Foods for Winter Season & 10 Comforting Indian Recipes to Warm Your Soul
Dietitian’s Recommendation
A diet rich in fruits and veggies gives you all the essential vitamins to keep your immune system strong. Then, add some good protein sources and fibre-packed whole grains. If you're eating right, you likely won't need a ton of supplements to stay healthy. In fact, taking too many vitamins or herbs in high doses can sometimes do more harm than good.
Dt. Lavina Chauhan
The Final Say
The World Health Organization (WHO) says there are over 350 primary immunodeficiency diseases (PIDs) affecting millions of people around the globe. While some of these are rare, others are more common.
A strong immune system is key to preventing infections, and simple lifestyle changes like a balanced diet, exercising daily, and maintaing proper sleep can naturally boost immunity. Additionally, eating foods with vitamins and minerals, like vitamin C, zinc, and antioxidants, plays a significant role in strengthening immune defences. Following the practices shared in this blog can not only strengthen your immune system and fight off illnesses but also improve your overall health.
FAQs
1. What is the fastest immune booster?
The fastest immune boosters are vitamin C-rich foods like citrus fruits and supplements like zinc, which can quickly help support immune function. Regular exercise, hydration, and adequate sleep also play crucial roles in boosting immunity quickly.
2. What drink is good for immunity?
Drinks that boost immunity include lemon water, turmeric milk, ginger tea, green smoothies, beet juice, honey and cinnamon, coconut water, and aloe vera juice. These drinks are packed with nutrients and have properties that improve metabolic health and overall well-being.
References
- https://www.cuimc.columbia.edu/news/what-you-really-need-do-boost-your-immunity
- https://www.mrmed.in/health-library/health-care/top-10-ways-to-improve-immune-system?srsltid=AfmBOor14V0IVfdWeEcqV3XJxmG1JpAiSBMcJ0D4ZSBcAzYa6VHX2g9n
- https://www.scripps.org/news_items/7534-7-ways-to-boost-your-immune-system-naturally
- https://www.brownhealth.org/be-well/foods-boost-your-immune-system
- https://www.onsurity.com/blog/natural-ways-to-boost-immunity/
- https://www.uclahealth.org/news/article/5-ways-boost-your-immunity
- https://www.healthdirect.gov.au/blog/how-to-power-up-and-boost-your-immunity-asap
- https://www.metropolisindia.com/blog/lifestyle/top-9-immunity-boosting-foods-straight-from-the-kitchen
- https://health.clevelandclinic.org/food-to-boost-your-immune-system
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