How To Boost Your Immune System?

Boost your immune system with these 5 easy steps!

Do you want to know how to boost your immune system?

Follow these 5 easy steps and you’ll be on your way to a stronger immune system.

• Get enough sleep
• Eat healthy foods
• Exercise
• Drink plenty of water
• Get enough sunlight

A strong immune system is essential for everyone to protect the body from diseases and infections. The coronavirus COVID-19 pandemic made us understand the necessity of having sound immune health. Now the question arises, can we boost our immunity naturally? The answer is yes! 

A well-balanced, healthy diet and an active lifestyle are the keys to enhanced immune health, but we are blessed with some foods that directly impact our immune health. 

Some foods and health supplements act as powerful immune boosters and must be a part of a regular diet.

Importance Of Having A Strong Immune System

The immune system is the body’s first line of defence against disease-causing microorganisms. It is a complex network of cells, tissues, and organs that work together to protect the body from harmful invaders. 

A strong immune system is essential for overall health and well-being. Here are five reasons why having a strong immune system is important.

1. Protects against infections

A strong immune system can help protect the body against infections caused by bacteria, viruses, fungi, and other harmful microorganisms. When the body is exposed to an infection, the immune system produces antibodies to fight off the invader. 

These antibodies recognize and destroy the pathogen, preventing it from causing harm to the body. Without a strong immune system, the body would be susceptible to infections that could potentially be life-threatening. ¹

2. Speeds up recovery time

If you do get sick, having a strong immune system can help you recover faster. The immune system is responsible for recognizing and destroying infected cells, allowing the body to heal and repair itself. 

A strong immune system can also help reduce the severity of symptoms associated with an illness, such as fever, fatigue, and pain. ²

3. Reduces the risk of chronic diseases

A strong immune system can also help reduce the risk of chronic diseases such as heart disease, diabetes, and cancer. Chronic diseases are often caused by inflammation, which can weaken the immune system and lead to a host of health problems. 

By maintaining a strong immune system, the body is better equipped to fight off inflammation and prevent chronic diseases from developing. ³

4. Supports gut health

The gut is home to trillions of bacteria that play a vital role in maintaining overall health. A strong immune system can help keep the balance of good and bad bacteria in the gut, preventing digestive problems such as diarrhoea, constipation, and bloating.

In fact, a healthy gut can improve nutrient absorption, which is essential for maintaining a strong immune system. ⁴

5. Promotes overall health and well-being

Having a strong immune system is essential for overall health and well-being. A healthy immune system can help reduce the risk of illness, improve recovery time, and prevent chronic diseases. 

It can also promote mental health by reducing stress and anxiety levels, which can weaken the immune system over time. ⁵

Find Out Some of the Best Natural Immune Boosters

Let’s review some natural immune system booster foods and their mode of action:

1. Citrus foods

Citrus foods like amla, orange, lemon, limes, tangerine and grapefruit are vitamin C rich foods. Vitamin C is rated as one of the best immune boosters as it promotes the synthesis of disease-fighting blood cells in the body. 

2. Broccoli

Include broccoli in your daily diet if you want robust immune health. This superfood is packed with nutrients like Vitamin A, C and E, known for their powerful antioxidant action along with potent anti-cancer and anti-inflammatory agents. 

3. Berries

Berries like strawberry, blueberry, cranberry and blackberry are natural immune system booster foods as they contain flavonoids, antioxidants, vitamins and minerals that naturally support our immune function.  

4. Probiotics

Probiotics are good microbes that live in our gut. They are natural immune boosters that help maintain a healthy gut barrier and prevent the entry of harmful pathogens into our bloodstream. 

5. Bell Peppers

Bell pepper is one of the best immunity booster food due to its high vitamins A and C content. 

5. Green Tea

The advantages of green tea are pretty evident. It is popularly consumed for weight loss, but it is an excellent immunity booster drink as well because of the high antioxidant levels of EGCG and flavonoids.

6. Turmeric

Remember our elders recommending drinking turmeric milk every day or applying turmeric paste over wounds? This ancient spice is one of the popular immunity boosters for covid as well. The credit goes to its powerful compound called curcumin, having anti-viral, antiseptic, anti-bacterial and anti-inflammatory properties.  

7. Green Leafy Vegetables

Leafy vegetables like spinach, mustard, bathua and fenugreek leaves are loaded with immune system booster vitamins A and C. 

8. Garlic

You may not prefer eating garlic due to its sharp odour but do not miss that it provides strength to fight viral infections or in case you catch a cold due to its high allicin content.

9. Nuts and Seeds

Foods like almonds, walnuts, chia seeds, sunflower seeds, flaxseeds and pumpkin seeds are packed with essential nutrients like vitamin E, omega-3 fats, selenium and zinc that are potent antioxidants which is key to a healthy immune system.

Power Up Your Immune System with These Top Immunity Booster Products

You can combine supplements like immunity booster tablets or drinks with natural food sources into a regular diet to strengthen your immune health and enjoy the health benefits. Here are a few commonly available products to assist our immune system function. 

1. Vitamin C or Amla extract tablets or capsules:

Vitamin C is an essential nutrient that helps improve immune function. Amla extract, also known as Indian gooseberry, is a rich source of Vitamin C and can be consumed in the form of tablets or capsules.

2. Immunity booster powder or capsules of herbs

Certain herbs like ashwagandha, ginger, turmeric, Triphala, black cumin, and neem are known for their immune-boosting properties. Immunity booster powder or capsules containing these herbs can help improve overall immune health.

3. Immunity booster drinks

Drinks like amla, giloy, or aloe vera juice and herbal juices are rich in nutrients and antioxidants that can help strengthen the immune system.

4. Immunity booster kadha

Kadha is a traditional herbal drink made by boiling herbs and spices in water. An immunity booster kadha containing herbs and spices like tulsi, cinnamon, black pepper, mulethi, and others can help improve immune function.

4. Ayurvedic immune boosters

Ayurvedic immune boosters contain a blend of ayurvedic herbs that are known for their immune-boosting properties. These supplements can be helpful in promoting overall health and immunity.

Practising Healthy Lifestyle Strategies to Boost Your Immune System

Boosting your immune system does not only mean consuming the foods or health supplements mentioned above. 

Our lifestyle also plays a notable role in good health and healthy living. If you are aiming to work on the ability of our immune cells in fighting infections, practise these healthy living strategies:

1. Avoid smoking and drink only in moderation

Smoking harms the immune system by making it difficult for the body to fight infections. Drinking alcohol in excess can also weaken the immune system. Limiting these activities can help improve the immune system’s ability to fight off infections.

2. Make stress-reducing activities a part of your routine

Stress can weaken the immune system, so it’s important to manage it effectively. Activities such as connecting with family and friends, practising meditation, and engaging in hobbies can help reduce stress levels and promote a better immune response.

3. Have a regular exercise schedule

Regular exercise has been shown to boost the immune system’s ability to fight infections. Activities such as yoga, sports, or going to the gym can help improve overall health and promote a healthy immune system.

4. Maintain a healthy weight

Being overweight or obese can directly impact the immune system’s ability to fight infections. It’s important to maintain a healthy weight through a balanced diet and regular exercise.

5. Get enough sleep

A regular sleep cycle and getting at least 7-8 hours of sleep per night can help reduce stress hormones and improve overall health. Sleep is crucial for a healthy immune system, as it allows the body to repair and regenerate cells.

It is also important to note that increasing immunity is not a difficult task. Add a variety of foods to your diet, stay hydrated, exercise regularly and maintain basic hygiene. But even after all these, you tend to fall sick frequently; it is advisable to seek medical advice.

Wrapping Up

So, there are several steps you can take to boost your immune system and improve your overall health and well-being as discussed. And, some supplements, such as vitamin C, vitamin D, and zinc, may help support immune system function, but it is important to consult with a healthcare provider before starting any supplement regimen.

Remember, a strong immune system is essential for protecting against infections, reducing the risk of chronic diseases, supporting gut health, and promoting overall health and well-being. 

By taking care of your immune system through healthy habits and appropriate medical care, you can help support your body’s natural defences and maintain good health.

References

1. Patti, J. M. (2018). Staphylococcus aureus Infections and the Adaptive Immune Response. Clinical Microbiology Reviews, 31(4), e00084-17.[↩]
2. Hemilä, H., & Chalker, E. (2013). Vitamin C for preventing and treating the common cold. The Cochrane Database of Systematic Reviews, (1), CD000980. [↩]
3. Narendran, P., & Solomon, T. P. J. (2018). An Update on Immunopathogenesis, Risk Factors, and Prevention of Type 2 Diabetes Mellitus. Endocrinology and Metabolism, 33(3), 307–316.[↩]
4. Gensollen, T., Iyer, S. S., Kasper, D. L., & Blumberg, R. S. (2016). How colonization by microbiota in early life shapes the immune system. Science, 352(6285), 539–544. [↩]
5. Brydon, L., Harrison, N. A., Walker, C., Steptoe, A., & Critchley, H. D. (2009). Peripheral inflammation is associated with altered substantia nigra activity and psychomotor slowing in humans. Biological Psychiatry, 65(5), 407–414. [↩]