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The immune system is one of the most important mechanism of the human body. The prime function of the human immune system is to build resistance against external threats such as viruses, Bacteria, diseases etc. while distinguishing them from the body’s own healthy tissue.
The ability of immune system to protect from external threats is called immunity. Immunity level varies from person to person depending on their habits and life style.The Covid-19 pandemic is on its peak now and immunity can prove to be a deciding factor in saving the life of the person who have been tested positive for the virus.
People with good and robust immune system have recovered from this virus without much problem whereas the journey has not been so smooth for people with weak immune system. Therefore, in such time boosting the immune system becomes a necessity instead of a choice. When we talk about boosting the immune system there are two important aspects of this process-
- Boosting immunity through healthy food.
- Boosting immunity through healthy habits.
‘You are what you eat’ is a common phrase and true in every sense, every one of us must have come across this phase at least once. Let us discuss about few healthy food options that can improve your immune system significantly.
Turmeric:
Turmeric is a very popular ingredient in the Indian kitchen and it is known for its medicinal properties. It is a yellow colored spice that has a positive effect on the immune system if consumed.
A compound named curcumin, which has antioxidant and anti-inflammatory properties, is found in turmeric, which gives it these qualities.
Spinach:
Spinach contains many nutrients such as Vitamin-C, Vitamin-E, carotenoids, flavonoids and essential antioxidants, such a combination of ingredients make it an immunity booster. If consumed regularly it can prove to be extremely effective against Common cold.
Ginger & Garlic:
These two herbs are often used together in Indian kitchens, both are known to possess medicinal properties. Ginger has anti-inflammatory and ant oxidative properties. Garlic is referred to as a powerful medicine in the Ayurveda. It is commonly used as a home remedy in cases of cold. If consumed regularly in a limited amount, both of them can prove to be a strong boost to the human immune system.
Citrus Fruits:
Citrus fruits like Oranges, limes, lemons, mosambi are rich in various nutrients and a perfect choice to improve the immunity. They help in building deterrence against a variety of Viruses and bacteria. They are an excellent source of Vitamins and should be consumed on a regular interval.
Almonds:
Almonds are a rich source of Vitamin-E, Magnesium, manganese and essential fiber. These qualities of almonds make it a perfect immunity booster snack. A handful of almond in regular interval can prove to be the most healthy snack one can have.
Our habits define who we are. Habits are an important part on a person’s behavior and good or bad, habits have a direct effect on the person’s life.
If we want to improve our immunity and want to see positive changes in our body, we must change our bad habits and replace them with positive ones. Here are some of the beneficial habits that you can adopt in order to boost your immunity –
Movement:
Any kind of movement is necessary once a day, that does not has to be formal exercise like gym or yoga. You can simply indulge in normal activities like walking, running or playing any sports of your choice. Movement ensures proper flow of energy throughout the body. Our body responds to any workout by creating blood cells.
These blood cells are our first line of defense against any bacteria or virus. So, even a moderate but regular movement in the body can prove to be an effective habit that will result in a boosted immune system.
Proper Sleep:
A proper sleep routine is the most necessary habit to develop for improving the immunity. During sleep our immune system release proteins called cytokines, that targets infection and inflammation. If body is not allowed to rest properly and regular sleep deprivation is part of someone’s lifestyle, then this will result in fewer cytokines. Ultimately, this will result in a weaker immune system.
Reduce Stress:
Stress is a part of life, but prolonged mental stress must be avoided. Stress can imbalance the immune system by exposing it to the hormones that suppress the immune system. Incase of prolonged stress one must turn to options like meditation, counselling etc. so that physical and mental health ca be saved from deteriorating.
Proper Hydration:
Water is basic need of every living being. Dehydration can cause serious effects to the organs like kidney and heart, which can increase our exposure to illness. A proper discipline must be maintained when it comes to hydration.
Written by - Chandan Kumar
Edited by - Nidhi Verma
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