Ways to Boost Your Immune System

If you are wondering how to increase the immunity power in your body naturally, there are many ways to do this. You can do this by eating a balanced diet and including healthy foods in your everyday meals. Reducing sugar intake, limiting processed foods and eliminating stressors also improve the body’s immunity. Above all, set some time aside for exercise or working out, so you can get your body moving. Find out all the other details about how you can increase your immunity in a natural manner.

If you are healthy and feeling good today, then you should thank your immune system. It is your immune system that is working round-the-clock to protect you from harmful viruses and bacteria. A sedentary lifestyle, poor eating habits, and chronic stress may contribute to a weak immune system. Like other cells of your body, cells of the immune system require proper and adequate nutrition to work properly. A balanced diet combined with healthy lifestyle habits such as exercise, reducing stress and adequate sleep is of utmost importance to boost the immune system.

Does this question bother you too? Let’s get a clear understanding of the different ways to enhance body immunity and kick-start your way to good health.  

1. Load Up on Healthy Foods

Eating the right food is essential, as the saying goes, “you are what you eat.” Eating immunity-boosting nutrients as a part of a well-balanced diet is crucial for your health and wellness. The nutrients essential for the proper functioning of the immune system include vitamin A, B, C, D, E, iron, zinc, selenium, and proteins, etc.

 

Fresh fruits and vegetables are rich in micronutrients, whereas processed foods lack not only nutrients but are also harmful to your overall health. Healthy foods that you should try to include in your daily diet are:

• Citrus fruits such as oranges, tangerines, and kiwifruits are food rich in vitamin C

• Root vegetables such as carrots are a good source of vitamin A

• Seeds, avocados, and nuts are food rich in vitamin E

• Fruits, vegetables, and green tea are rich in antioxidants

• Mushrooms, egg yolk, etc. are a good source of vitamin D

• Yoghurt, pickles, and cheese are probiotics

• Garlic contains Allicin which is a compound that increases T-cells in the body

• Chicken, bananas and chickpeas are rich in vitamin B6

 

In addition to healthy food, it is also imperative to keep your body hydrated. So, drink plenty of water to boost your immune system because it helps in the formation of lymph - a fluid that carries white blood cells to fight infection-causing pathogens.

2. Reduce Your Sugar Intake

Fast and processed foods such as chips, cola, pizza, burgers, candies, and cookies are high in calories and do not contain vitamins and minerals. High sugar content in these beverages and processed foods may lead to a spike in blood sugar levels. Consumption of such foods is associated with the risk of obesity and other chronic illnesses such as diabetes, cardiovascular diseases, liver diseases, etc.

 

Consumption of fruits, vegetables, nuts, healthy fats, fish, etc. reduces the risk of chronic diseases such as cancer and cardiovascular disorders.

 

Further, a diet that is rich in sugar may affect gut bacteria too. Bacteria present in your gut are important for a healthy immune system.

3. Engage in Joyful Movement

Physical activity plays a significant role in your overall well-being. Studies have shown that exercise stimulates the immune system and strengthens it.

 

Exercise helps in the better functioning of white blood cells (that fight with pathogens). You can practice these exercises to build immunity:

• Brisk walking for 20 minutes

• Play a game such as table tennis or golf

• Going to a gym five days a week

• Swimming

• Dancing

• Cycling

• Gardening

4. Reduce Stress

Stress harms your immune system as well as your health. Stress can induce inflammation in the body that can lead to many diseases such as cardiovascular diseases, cancer, neurodegenerative disorders, and depression.

 

Moreover, stress can affect your sleep and weaken the immune system. Practicing mindfulness can reduce anxiety and has a calming effect. Meditation lowers blood pressure and heart rate. You can reduce stress by indulging in one or more of these activities:

• Deep breathing

• Meditation

• Yoga

• Exercise

• Cognitive Behavioural Therapy (CBT)

• Connect with your loved ones or friends

• Pursuing art and other hobbies

Amid the challenging times of the pandemic and beyond, a robust immune system will help you keep diseases at bay. While there is no ‘magic pill’ to boost your immune system, there are various ways to strengthen your immunity. Eating a balanced diet along with herbs and supplements, and regular exercise is of paramount importance. They activate the soldiers of your immune system to fight disease-causing microorganisms.

 

Further, a positive mindset is crucial for your overall well-being. Positive thoughts help in reducing stress and associated diseases. Try these ways to increase your immunity and also to take care of yourself and your loved ones. Furthermore, you must also keep a check on your body’s immunity. Bajaj Markets helps you with just that. Just simply use the immunity score calculator and manage your health better. Health insurance is another aspect that helps manage your health better as you are covered for the medical expenses that could otherwise eat up your savings. Hence, it is important to make a wise decision.

 

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