Blog100: 5 Naturals ways to boost immune system

Everyday, we are exposed to bacteria, viruses and other disease-causing organisms, collectively known as pathogens. However we don't fall sick every other day because of our immune system- an army of cells that is always roaming our body ready to ward off any attack. The ability of cells to fight back pathogens is called IMMUNITY. You can build immunity naturally with these simple changes in your lifestyle:

1. EAT A HEALTHY DIET

• Follow a diet rich in vitamins, minerals, and antioxidants  (like fruits, vegetables, herbs and spices) as it's essential to support your immune system. Antioxidants found in foods protect your cells from the effects of free radicals and can help reduce an overabundance of inflammation in your body.
• Have a lots of fruits and vegetables. Studies have shown that fruits and vegetables provide nutrients like beta-carotene, vitamin C, and vitamin E that can boost immune function and many vegetables, fruits, and other plant-based foods are also rich in antioxidants, they combat free radicals.
• Choose healthy fats such as omega-3 fatty acids over saturated fats because long chain omega-3 fatty acids may help to boost the immune system by enhancing the functioning of immune cells.
• Drinking plenty of water helps cells operate efficiently, allows your body to process food and eliminate waste.

Also Read: What makes a food a superfood?

2. EXERCISE REGULARLY

• Exercise may also help flush bacteria out of the lungs and airways. This may reduce your chance of getting a cold, flu, or other illness.
• Moderate exercise mobilizes immune system cells, helping the body defend itself against pathogens and cancer cell growth.
• Exercise causes change in antibodies and white blood cells (WBC). WBCs are the body's immune system cells that fight disease.
• Proper nutrition and hydration are important with prolonged and intense exercise. Exercise improves your overall fitness, which can help boost your immune system. All you need is proper exercise.

Also Read: Why should you start mindful eating?

3. KEEP STRESS UNDER CONTROL

• Prolonged stress may suppress the immune system and increase your vulnerability to illness. 
• When we're stressed, the immune system's ability to fight off antigens is reduced. That is why we are more susceptible to infections. The stress hormone corticosteroid can suppress the effectiveness of the immune system (e.g. lowers the number of lymphocytes).
• To keep your stress in check, incorporate a relaxing practice like, yoga, meditation or deep breathing into your daily routine. 

Also Read: Time to eat your stress away

4. TAKE ADEQUATE SLEEP

• When it comes to your health, sleep plays an important role. You need 7-8 hours of proper sleep each night, which may help regulate immune function and prevent sickness.
• Without sufficient sleep, your body makes fewer cytokines, a type of protein that targets infection and inflammation, effectively creating an immune response.
• Adequate sleep helps T cells in your body to fight against infections. Thus, a lack of sleep can weaken immunity, increasing organism susceptibility to infection.

Also Read: Top 10 tips to beat tiredness

5. MAINTAIN PERSONAL HYGIENE

• The first line of defense is to keep germs at bay by following good personal hygiene habits. According Centers for Disease Control and Prevention (CDC), Simply keeping your hands clean is one of the ways to ward off illness.
• Make sure wash your hands for 20 seconds with soap and water before preparing food and after using the bathroom.
• Cover your mouth and nose with a tissue when you sneeze or cough, or cough into your elbow rather than your hand.
• Wash and bandage all cuts. Any serious cut, or animal or human bite, should be examined by a doctor.
• Do not pick at healing wounds or blemishes or squeeze pimples. Doing so allows germs to enter.

Also Read: Know about Coronaviruses

With these little efforts and tweaks in your daily routine, you can ensure a healthy immune system. A healthy body is not just about being healthy from the outside but also ensuring a stronger immunity and these 5 natural ways to boost your immune system can help you achieve the goal of a healthy body.

Thank You!!