Best Ways to Boost Your Immunity

Firstly we should clearly know about what is Immunity?  You have seen many people talking about immunity in this pandemic. But what exactly it is? Let’s figure out it.

Immunity is the ability to resist a particular infection or toxins by the action of specific antibodies or white blood cells in our body. Everyone has their own immunity levels. It directly depends upon the kind of lifestyle you wear.

If you are living a healthy life, it is dead sure that you are having a great immunity but if you are living an unhealthy and lazy life then you must think about how you can improve immunity.

If we talk about current situation, it is very risky to survive as virus has spread everywhere, so it becomes a necessity to increase the immunity so that we can truncate the chances of getting infected. But first let’s talk about the things that suppresses Immunity so that you can figure out where you are doing wrong.

1. Too Much Sitting

Sitting down for too much time has been linked to many diseases like diabetes, heart problems, and early death. The more hours you spend watching T.V., sitting in front of computers or lounging on couch, greater your odds of dying early.

Solution: Take a break every 30 minutes to stand up, stretch and walk around to boost your immunity.

2. Over Training 

Exercising regularly is great for you and your immune system. But exercising too much can lead to fatigue rather than increased energy. Prolonged muscle soreness or irritability.

Solution:Try decreasing the intensity of your workout to take an extra day off for recovery.

3. Poor Stress Management

Stress is the normal response to threatening situation but chronic stress doesn’t go away easily. It can weaken your immune system and making you more prone to susceptibility to illness and disease. Stress increases the body level of cortisol – a stress hormone that impairs the functioning of cells that fight infection.

Solution: You can overcome this through meditation, deep breathing or regular moderate intensity exercise. Listen to some upbeat music and dance.

4. Excessive Alcohol Intake

People who drink excessive alcohol tend to be increased risk for infectious diseases, take longer to recover from illness. Heavy alcohol intake can also affect organs that regulate immunity such as liver, which produces antibacterial proteins that clear bacterial diseases.

Solution: You can decrease the intake of alcohol. Generally men should not exceed 14 drinks per week and 7 drinks per week for women.

5. Feeling Lonely

People who suffer from loneliness, especially if they also live alone tend to have weak immune cells that lack the ability to effectively fight virus. So they become more pronto viral infections.

Solution: If you are feeling lonely, find a new sense of purpose in life by volunteering your time, care giving or immersing yourself into a new community activity. Adopting a pet will assure that you are not alone. Taking care gives a sense of purpose, unconditional love and companionship.

6. Sleep Deprivation

Lack of sleeps effects the functioning of cells and proteins that fight infections and diseases. Good sleep hygiene is going to sleep and waking up at the same time every day.

Solution: Decrease the time you spent in front of television, computers, and phones before bed to prevent sleep disturbances.

These were the daily lifestyle habits that suppress the immunity. Now let’s talk about the Immunity Boosters.

1. Get Enough Sleep

Sleep and immunity are closely linked. Sleep hygiene tips include sleeping in completely dark room or using a sleep mask, going to bed at the same time every day and exercising regularly.

Daily available food to Boost Immunity

You can eat this daily available food to increase your immunity like Citric Fruits, Red Bell Pepper, Garlic, Ginger, Yogurt, Almond, Papaya, Green Tea, Turmeric, and Black Pepper.

2. Eat More Whole Food

Whole plant Food like fruits, vegetables, nuts, seeds, legumes are rich in nutrients and anti-oxidants. Meanwhile, fiber improves your immunity.

3. Limit Added Sugar

Added sugars and refined carbs may contribute to overweight and obesity which increase your risk of getting sick. You should limit the sugar in take to less than 5% of daily calories. This equals about 2 tablespoons of sugar for someone who takes 2000 calories a day.

4. Engage in Moderate Exercise

Where intense exercise can suppress the immunity there moderate exercise can give it a boost. By this your immune cells regenerate regularly. Moderate exercise includes brisk walking, Steady bicycling, Jogging, Swimming, Moderate intensity workout, etc.

5. Stay Hydrated

Hydration protects you from germs and viruses. Dehydration can cause headaches, low physical performance, low focus, mood swings, and can affect the functioning of digestion, heart and kidney. To prevent dehydration, you should drink enough fluid daily. Water is recommended as it is free from calories and additive sugars.

6. Immunity Boosting Drinks

Picking up water takes a little more effort to grab. You can try these naturally flavored drinks - Matcha Tea latte, Fermented Lemonade Soda, Strawberry Lime Cucumber Mint Water, Ginger Lemon and pomegranate detox drink, Chia Fresca

 

Written by - Simranpreet Kaur Rattu

Edited by – Adrija Saha