In our today’s fast-paced lifestyle we often take our body’s immunity system for granted. Immunity systems are the first line of defense that protects us from various viruses, infections, and microbes. You often must have noticed how some people fall sick regularly and some close to never, even in tough conditions. This all depends on how strong our body’s immunity is. Today we bring you some little steps that can help one learn How to boost the immunity system.
Why we need it more than ever?
In the ongoing Pandemic COVID- N19 our immune system decides who is affected how. Not only that, with no cure yet our immunity system decides how one recovers from it. Most Importantly stranded at home with a stoppage to our daily routines, increased stress levels, and limited eating options, or in some cases eating a lot of junk food and temporarily closure of health and fitness centers our immunities are at an all-time low. And now with the unlocking phase, we need to learn How to boost our immunity system.
How to boost immunity
Now we have learned how important immunity is in these tough times. Lets talk about the simple small changes that can have large lasting positive impact on our immunity.
Green Tea is your best friend
Green tea is one of the most powerful immunity boosters that can work like magic in improving the quality of life. It has proven health benefits in almost every health issue. Green tea consist of Bioactive compounds. It is rich in antioxidants which is the number one immunity booster. Green Tea daily consumption has also been proven to help in preventing certain types of cancers such as prostate cancer, breast cancer, and colorectal cancer.
Moreover, green tea helps in improving brain function, weight management as it is a potent fat burner, managing hormones level. Studies have shown that Green tea helps us in living longer. every health expert and dietitian advises there, clients, to consume a couple of cups of green tea a day.
Immunity boosting food for adults
Food plays a large part in determining how our body is built. Every fitness expert often says fitness is about 70% food and 30% exercise. Fitness can not be achieved without a healthy diet. Your diet also has a direct proportion to your immunity. Our goal always should be to provide a balanced diet with adequate protein, carbohydrates, and good fats rich in essential vitamins and nutrients. There are a number of foods that provide health benefits and boost our immunity.
List of food that builds up Immunity :-
- Spinach: Rich in Vitamins A, C, and K, iron, magnesium, and manganese that helps in eye health reducing stress and provide a number of health benefits.
- Almonds: Almonds are rich in calcium, It controls our blood sugar and pressure, has anti-inflammatory properties, Lower cholesterol, and helps in losing weight.
- Poultry: Eggs and Chicken are considered a complete source of protein. Not only they are rich in protein but also provide various amino acids that help in balancing our hormones level. It contains various nutrients and vitamins as well that boost immunity significantly.
- Ginger: A comprehensive source of antioxidants that also improves digestion significantly.
- Garlic: Garlic improves our cholesterol level that lower heart disease risks. Further, it is highly nutritious and low on calories. Garlic has medical properties that help us fight sickness.
- Kiwi: Kiwi has more vitamin C than a Citrus fruit, It not only boosts our immunity but prevents vision loss and aid our digestion.
- Turmeric: It is a proven and potent antioxidant and anti-inflammatory source. It has scientifically proven health benefits that can protect one from heart diseases as well as from cancer and Alzheimer’s
- Yogurt: Rich in portion and essential nutrients that our body needs to strengthen our immunity. yogurt also promotes healthy guts.
- Citrus food: Citrus fruits such as grapefruits, lemon, oranges, etc have a number of health benefits. They are a good source of Vitamins, fibers, and antioxidants plus they may aid in the digestive process.
- Red Bell pepper: Rich in vitamin A, B6, C, magnesium, and antioxidants. They promote our immune system and helps in burning more calories.
- Broccoli: Last but most potent immunity booster, rich in fiber, protein, iron calcium, potassium, selenium, magnesium, folic acid, Vitamine A, C, E, K, and B. Broccoli remains number one prefrance of health experts.
Supplements to boost immunity system
With the food that builds immunity, our goal was to give emphasis on food rich in vitamins that are essential in boosting immunity. But if due to allergy, non-availability, or what-so-ever reason if you can’t get important vitamin direct from the food source one must turn to supplements. Some Multivitamin tablets are easily available in pharmacy shops over the counter that are packed with a complete set of essential vitamins. But there is certain Vitamin that aids Immunity system and can be bought and consumed with a greater source of that particular vitamin.
Vitamin C: Vitamin C is the number one immunity builder. It also helps in the absorption of iron and helps in developing and repairing all body tissues. Vitamin C supplement is easily available over the counter.
Omega 3: Also known as fish oil. Omega 3 improves visual health, brain health, can fight inflammation, improves skin quality, improves sleep. Further, it can help in fighting depression and anxiety. But the most effective use of Omega 3 is for heart health benefits, it lowers blood pressure and reduces the likelihood of heart stroke.
Vitamin D: Our body provide Vitamin D naturally when it comes in contact with sunlight. And we must obtain it from food or supplement if we aren’t getting much sunlight. Multiple studies have shown that its deficiency can harm the immune system.
Zinc: Zinc is present in cells throughout the body. It helps in cell’s growth and cell’s healing. Zinc supplements are often present in the market with a combination of other supplements like magnesium that promotes better sleep.
Probiotics: Probiotics are living good and healthy bacteria which ensures good health of our guts. Our guts consist of healthy bacteria that help the absorption of various vitamins and nutrients in the process of digestion. The importance of our gut health in the immunity system is scientifically proven. Probiotic supplements boost the healthy bacteria in our guts and ensure a better immunity system.
With COVID-19 lock-downs our day to day life became stranded. Being stuck at home not only made us quit our gym sessions and exercises but strip us with hard work our body had to go through on an ordinary day. One having any knowledge of immunity will know how important exercising is. With going out and exercising is not an option we need to work out at our home.
Exercising is a wonderful way to de-stress and boost our immunity in these tough times. Burning calories not only bring us in better body shape but also balances important body hormones.
If you have equipment for exercise at home then nothing can be better than starting up daily exercise by bringing those equipments to use. For those who have no such equipment can still exercise at home by practicing yoga or use the resources we already have at our home.
Adequate and timely sleep
A good night’s sleep plays a vital role in shaping up our immunity system. While we sleep our body produces extra protein molecules that boost our immune system. Our body sleeps but our brain is running continuous maintenance throughout our body organs.
Adequate and timely sleep reduces stress and lowers blood pressure. Though sleep won’t directly make us lose weight, it regulates hormones that affect our body weight.
Adequacy level of sleep varies from person to person, a healthy adult on an average requires a sleep of 7 to 9 hours while teen and children need even more than that.
Immunity means better nutrition and vitamins in our bloodstream and blood is made up of mostly water. If our blood flow isn’t adequately we won’t be providing essential nutrition to our immunity organs. Staying hydrated also helps in detoxification, flushing out any foreign invader quickly. Further dehydration can cause muscle tension, headache, and digestive problems.
60% of our body weight consists mainly of water. Every organ and cell in our body needs water to function properly. Apart from flushing waste out through urination, water lubricates our joints and maintain our body temperature.
An average male requires at least 3.7 liters of water daily while female requires 2.7 liters of water. It’s best to keep a check and stay much above the required limit.
Regulate smoking and Drinking habits
Nothing affects our immunity system adversely as addiction to smoking and drinking. Even if the symptoms aren’t visible straight away addiction to these have long-lasting adverse effects. One must have often heard how important it is to regulate smoking and drinking but the true need to do that is now. With coronavirus affecting straight to our respiratory system individuals with smoking habits are at a higher risk.
Regular consumption of alcohol and tobacco can shorten one’s life span, cause increased high blood pressure, gastric problems, liver infections all leading up to negatively effecting immunity system. Regulating the consumption of alcohol and tobacco is essential for our immunity as well as lifestyle.
So those are a few changes that can make a large positive difference to our immunity system. A better Immunity system will not only help us in these tough times but throughout our life. However better immunity is just one precaution to fight this pandemic.
Its best-advised to avoid going out of the house as much as one can. Wearing a mask whenever nearing any individual is safe for either person as well as practicing social distancing. Wash your hands regularly or use a sanitizer. If you are running low on sanitizer check out our guide to make a homemade sanitizer.